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Wolverine Workout for Muscle Growth

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

62 minutes

Genders

Male

Goals

Build Muscle (Male)
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 perf

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, Machine, Medicine Ball, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

62 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
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 perf

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Machine, Medicine Ball, Other, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Monday - Workout A

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ExerciseSetsRepsRestNotes
1. Barbell Bench Press4 sets5 reps60s
2. Weighted Chest Dip1 set10 reps60s
2-for-2 Protocol
3A. Incline Dumbbell Press
Incline Dumbbell Press
3 sets12 reps90s
3B. Bent-Arm Dumbbell Pullover3 sets10 reps90s
3C. Cable Crossovers (upper chest)
Cable Crossovers (upper chest)
3 sets10 reps90s
90 second rest between each tri-set
4A. Hanging Straight Leg Raise
Hanging Straight Leg Raise
4 sets12, 10, 8, 6 reps60s
4B. Weighted Crunch4 sets12 reps60s
90 second rest between each tri-set

Tuesday - Workout B

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ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets5 reps180s
2. One Leg 45 Degree Leg Press
One Leg 45 Degree Leg Press
3 sets10 reps60s
2 for 2 Protocol
3A. Lying Leg Curls3 sets12 reps90s
3B. Seated Calf Raise Machine
Seated Calf Raise Machine
3 sets15 reps90s
3C. Barbell Side Split Squat3 sets10 reps90s
90 second rest between each tri-set
4A. Plank3 sets30 - 45 reps60s
4B. General Side Plank
General Side Plank
3 sets30 - 45 reps60s
90 second rest between each tri-set

Thursday - Workout C

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Friday - Workout D

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ExerciseSetsRepsRestNotes
1. Barbell Deadlift4 sets5 reps180s
2. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
5 sets5 reps60s
2 for 2 Protocol
3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
3 sets12 reps90s
3B. Rear Delt Raise3 sets10 reps90s
3C. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets10 reps90s
90 second rest between each tri-set
4A. Barbell Biceps Curl
Barbell Biceps Curl
3 sets7 reps90s
3 Sets of 7 close grip, 7 wide grip, 7 tempo
4B. Bench Dip3 sets20 reps90s
90 second rest between each tri-set

Date Created: 4/25/18, 9:42 PM


Last Updated: 9/12/20, 9:37 PM

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