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Wolverine Workout for Muscle Growth

By Luke Atchley

Experience
Intermediate (2-3 years)
Time
65 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
1 x Dumbbell, 2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Lat Pulldown Cable Machine, Machine, Medicine Ball, Other, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This 4 day workout split is based on the regimen of wolverine himself, Hugh Jackman. This workout utilizes a protocol of progressive overload called the 2 for 2 rule. This rule states that if you perform an exercise for 2 reps over your goal for 2 consecutive workouts, you can then increase the weight you are using by 5-10 pounds. With this protocol, your muscles will continue to adapt to a greater stimulus and you will experience greater muscle growth. With progressive overload and consistency, this workout is perfect for intermediate lifters looking to become movie star fit.

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Monday - Workout A

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 5 reps, (rest 90s)
1st set: 60% of 1RM 2nd set: 65% 3rd set: 75% 4th set: 75%
Show Alternative Exercises
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
3 sets, 10 reps, (rest 90s)
2-for-2 Protocol
Show Alternative Exercises
Circuit
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 12 reps, (rest 90s)
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Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3 sets, 10 reps, (rest 90s)
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Cable Crossovers (upper chest)
3 sets, 10 reps, (rest 90s)
90 second rest between each tri-set
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Circuit
Hanging Straight Leg Raise demonstrationPlay Hanging Straight Leg Raise demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
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Weighted Crunch demonstrationPlay Weighted Crunch demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises

Tuesday - Workout B

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Barbell Squat demonstrationPlay Barbell Squat demonstration
4 sets, 5 reps, (rest 180s)
1st set: 60% of 1RM 2nd set: 65% 3rd set: 75% 4th set: 75%
Show Alternative Exercises
One Leg 45 Degree Leg Press
3 sets, 10 reps, (rest 90s)
-10 reps each leg -2 for 2 Protocol
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Circuit
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 12 reps, (rest 90s)
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Seated Calf Raise Machine
3 sets, 15 reps, (rest 90s)
Show Alternative Exercises
Barbell Side Split Squat demonstrationPlay Barbell Side Split Squat demonstration
3 sets, 10 reps, (rest 90s)
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Circuit
Plank demonstrationPlay Plank demonstration
4A. Plank
3 sets, 30 - 45s, (rest 60s)
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Side Plank demonstrationPlay Side Plank demonstration
3 sets, 30 - 45 reps, (rest 60s)
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Thursday - Workout C

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Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
4 sets, 5 reps, (rest 180s)
1st set: 60% of 1RM 2nd set: 65% 3rd set: 75% 4th set: 75%
Show Alternative Exercises
Lying T-Bar Row demonstrationPlay Lying T-Bar Row demonstration
3 sets, 10 reps, (rest 90s)
2 for 2 Protocol
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Circuit
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 12 reps, (rest 90s)
Show Alternative Exercises
Seated Cable Row
3 sets, 10 reps, (rest 90s)
Show Alternative Exercises
Face Pull demonstrationPlay Face Pull demonstration
3 sets, 12 reps, (rest 90s)
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Circuit
Medicine Ball Wood Chops demonstrationPlay Medicine Ball Wood Chops demonstration
3 sets, 8 reps, (rest 90s)
8 Each Side
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Weighted Crunch demonstrationPlay Weighted Crunch demonstration
3 sets, 12 reps, (rest 90s)
Show Alternative Exercises

Friday - Workout D

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 5 reps, (rest 180s)
1st set: 60% of 1RM 2nd set: 65% 3rd set: 75% 4th set: 75%
Show Alternative Exercises
Seated Dumbbell Shoulder Press
5 sets, 5 reps, (rest 90s)
2 for 2 Protocol
Show Alternative Exercises
Circuit
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
3 sets, 12 reps, (rest 90s)
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Rear Delt Raise
3 sets, 10 reps, (rest 90s)
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Dumbbell Lateral Raise
3 sets, 10 reps, (rest 90s)
90 second rest between each tri-set
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Circuit
Barbell 21s demonstrationPlay Barbell 21s demonstration
3 sets, 21 reps, (rest 90s)
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
3 sets, 20 reps, (rest 90s)
90 second rest between each tri-set
Show Alternative Exercises

Date Created: 4/25/2018, UTC


Last Updated: 6/5/2021, UTC

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