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Wolf 4 Day Hypertrophy (GPP mod) (1)

by Delta3Angle
16 athletes joined

Program Description

Free program created by Dr Milo Wolf, adapted for Boostcamp with minor modifications. - Use lengthened partials for all movements. Swap exercises at your own discretion. - Aim for 10-15 sets, per body part, per week. - Deload only as needed - Prioritize decreasing RIR before adding more sets. - Add volume as needed, slowly. Monitor recovery closely. Added zone 2 LISS cardio and additional delt/arm volume. Optional but highly recommended.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 29, 2024 01:32
  • Last Edited
    Jan 06, 2025 12:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Squat (Smith Machine)
3
5-8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Squat (Smith Machine)
3
5-8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Squat (Smith Machine)
3
5-8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Squat (Smith Machine)
3
5-8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Squat (Smith Machine)
3
5-8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Squat (Smith Machine)
3
5-8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3B
Leg Curl
3
8-12 reps
RPE 8
4A
Ab Wheel
3
12-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3B
Leg Curl
3
8-12 reps
RPE 8
4A
Ab Wheel
3
12-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3B
Leg Curl
3
8-12 reps
RPE 8
4A
Ab Wheel
3
12-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3B
Leg Curl
3
8-12 reps
RPE 8
4A
Ab Wheel
3
12-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3B
Leg Curl
3
8-12 reps
RPE 8
4A
Ab Wheel
3
12-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3B
Leg Curl
3
8-12 reps
RPE 8
4A
Ab Wheel
3
12-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio (Zone 2)
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio (Zone 2)
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Reverse Nordic Curl
3
AMRAP
RPE 8
3A
Overhead Press (Machine)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4B
Skull Crusher
3
12-15 reps
RPE 8
4C
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Reverse Nordic Curl
3
AMRAP
RPE 8
3A
Overhead Press (Machine)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4B
Skull Crusher
3
12-15 reps
RPE 8
4C
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Reverse Nordic Curl
3
AMRAP
RPE 8
3A
Overhead Press (Machine)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4B
Skull Crusher
3
12-15 reps
RPE 8
4C
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Reverse Nordic Curl
3
AMRAP
RPE 8
3A
Overhead Press (Machine)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4B
Skull Crusher
3
12-15 reps
RPE 8
4C
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Reverse Nordic Curl
3
AMRAP
RPE 8
3A
Overhead Press (Machine)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4B
Skull Crusher
3
12-15 reps
RPE 8
4C
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Reverse Nordic Curl
3
AMRAP
RPE 8
3A
Overhead Press (Machine)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4B
Skull Crusher
3
12-15 reps
RPE 8
4C
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-8 reps
RPE 8
2
Single Leg Press
3
5-8 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Seated Row (Cable)
3
8-12 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5B
Ab Wheel
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-8 reps
RPE 8
2
Single Leg Press
3
5-8 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Seated Row (Cable)
3
8-12 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5B
Ab Wheel
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-8 reps
RPE 8
2
Single Leg Press
3
5-8 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Seated Row (Cable)
3
8-12 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5B
Ab Wheel
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-8 reps
RPE 8
2
Single Leg Press
3
5-8 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Seated Row (Cable)
3
8-12 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5B
Ab Wheel
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-8 reps
RPE 8
2
Single Leg Press
3
5-8 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Seated Row (Cable)
3
8-12 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5B
Ab Wheel
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-8 reps
RPE 8
2
Single Leg Press
3
5-8 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Seated Row (Cable)
3
8-12 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5B
Ab Wheel
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio
1
25 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio
1
25 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio
1
30 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@8
2
Squat (Smith Machine)
3 Sets
5-8 Reps
@8
3A
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@8
3B
Lat Pulldown
3 Sets
8-12 Reps
@8
4A
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
4B
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
4C
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
5-8 Reps
@8
3A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
3B
Leg Curl
3 Sets
8-12 Reps
@8
4A
Ab Wheel
3 Sets
12-15 Reps
@8
4B
Straight Leg Calf Raise
3 Sets
12-15 Reps
@8
Day 3
1
Bayesian Curl
5 Sets
-
2
Single Arm Overhead Tricep Extension
5 Sets
-
3
Lateral Raise (Cable)
5 Sets
-
4
Cardio (Zone 2)
1 Set
20 mins
-
Day 4
1
Squat (Smith Machine)
3 Sets
5-8 Reps
@8
2
Reverse Nordic Curl
3 Sets
AMRAP
@8
3A
Overhead Press (Machine)
3 Sets
8-12 Reps
@8
3B
Lat Pulldown
3 Sets
8-12 Reps
@8
4A
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
4B
Skull Crusher
3 Sets
12-15 Reps
@8
4C
Straight Leg Calf Raise
3 Sets
12-15 Reps
@8
Day 5
1
Good Morning
3 Sets
5-8 Reps
@8
2
Single Leg Press
3 Sets
5-8 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4B
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8
5A
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
5B
Ab Wheel
3 Sets
12-15 Reps
@8
Day 6
1
Bayesian Curl
5 Sets
-
2
Single Arm Overhead Tricep Extension
5 Sets
-
3
Lateral Raise (Cable)
5 Sets
-
4
Cardio
1 Set
15 mins
-