Wolverine Workout for Muscle Growth

Google Sheet Workout Export

By Luke Atchley

Experience Intermediate (2-3 years)
Time 44 minutes/day | 4 days/week
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
50%
Average Cardio Intensity
info-icon
30%

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.

Show More
ExpandMore
Description



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Bench Press

See Exercise Notes

4 sets5 reps90s
2.Weighted Chest Dip

See Exercise Notes

3 sets10 reps90s

Circuit #3 - 3 rounds

Rest 90s between rounds

3A.Incline Dumbbell Press
3 rounds12 reps0s
3B.Bent-Arm Dumbbell Pullover
3 rounds10 reps0s
3C.Cable Crossovers (upper chest)

See Exercise Notes

3 rounds10 reps90s

Circuit #4 - 4 rounds

Rest 60s between rounds

4A.Hanging Straight Leg Raise
4 rounds12 reps0s
4B.Weighted Crunch
4 rounds12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat

See Exercise Notes

4 sets5 reps180s
2.Single Leg 45 Degree Leg Press

See Exercise Notes

3 sets10 reps90s

Circuit #3 - 3 rounds

Rest 90s between rounds

3A.Lying Leg Curls
3 rounds12 reps0s
3B.Seated Calf Raise Machine
3 rounds15 reps0s
3C.Barbell Side Split Squat
3 rounds10 reps90s

Circuit #4 - 3 rounds

Rest 60s between rounds

4A.Plank
3 rounds30-45s0s
4B.Side Plank
3 rounds30-45 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Weighted Chin-up

See Exercise Notes

4 sets5 reps180s
2.Lying T-Bar Row

See Exercise Notes

3 sets10 reps90s

Circuit #3 - 3 rounds

Rest 90s between rounds

3A.Lat Pulldown
3 rounds12 reps0s
3B.Seated Cable Row
3 rounds10 reps0s
3C.Face Pull
3 rounds12 reps90s

Circuit #4 - 3 rounds

Rest 90s between rounds

4A.Medicine Ball Wood Chops

See Exercise Notes

3 rounds8 reps0s
4B.Weighted Crunch
3 rounds12 reps90s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Deadlift

See Exercise Notes

4 sets5 reps180s
2.Seated Dumbbell Shoulder Press

See Exercise Notes

5 sets5 reps90s

Circuit #3 - 3 rounds

Rest 90s between rounds

3A.Front Two-Dumbbell Raise
3 rounds12 reps0s
3B.Rear Delt Raise
3 rounds10 reps0s
3C.Dumbbell Lateral Raise

See Exercise Notes

3 rounds10 reps90s

Circuit #4 - 3 rounds

Rest 90s between rounds

4A.Barbell 21s
3 rounds21 reps0s
4B.Bench Dip

See Exercise Notes

3 rounds20 reps90s

Date Created: 4/25/2018, UTC


Last Updated: 10/26/2021, UTC





Similar Workouts

Similiar muscle group(s) workouts

More workouts like this

Men's Build Muscle

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.