Free personalized workout plan

Wolverine Workout for Muscle Growth

By Myworkouts

Experience
Intermediate (2-3 years)
Time
35 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
Barbell, Flat Bench, Other, 2 x Dumbbell, Incline Bench, 1 x Dumbbell, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Pull up bar, Bodyweight, Weight Plate, Squat Rack, Machine, Lying Leg Curl Machine, Seated Calf Raise Machine, T-Bar Row Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Tricep Rope Attachment, Medicine Ball
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description


Monday - Workout A

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

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Barbell Back Squat
4 sets, 5 reps, (rest 180s)
1st set: 60% of 1RM 2nd set: 65% 3rd set: 75% 4th set: 75%
Time between exercises: 60s
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One Leg 45 Degree Leg Press
3 sets, 10 reps, (rest 90s)
-10 reps each leg -2 for 2 Protocol
Time between exercises: 60s
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Circuit
Lying Leg Curls
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
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Seated Calf Raise Machine
3 sets, 15 reps, (rest 90s)
Time between exercises: 60s
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Barbell Side Split Squat
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
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Circuit
Plank
3 sets, 30-45s, (rest 60s)
Time between exercises: 60s
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No media available

3 sets, 30-45 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Thursday - Workout C

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

Friday - Workout D

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Barbell Deadlift
4 sets, 5 reps, (rest 180s)
1st set: 60% of 1RM 2nd set: 65% 3rd set: 75% 4th set: 75%
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Shoulder Press
5 sets, 5 reps, (rest 90s)
2 for 2 Protocol
Time between exercises: 60s
Show Alternative Exercises
Circuit

No media available

3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
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Dumbbell Lateral Raise
3 sets, 10 reps, (rest 90s)
90 second rest between each tri-set
Time between exercises: 60s
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Circuit
Barbell 21s
3 sets, 21 reps, (rest 90s)
Time between exercises: 60s
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Bench Dip
3 sets, 20 reps, (rest 90s)
90 second rest between each tri-set
Time between exercises: 60s
Show Alternative Exercises

Date Created: Mon Oct 18 2021 23:56:52 GMT+0000 (Coordinated Universal Time)


Last Updated: Mon Oct 18 2021 23:56:52 GMT+0000 (Coordinated Universal Time)

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