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The Rabid Wolverine

by Brady V.
2 athletes joined

Program Description

To allow for room to improve your physique in a way to help you stand out more wherever you go and make you generally stronger Ideally no more than 10 weeks no less than 6 This is supposed to emphasize progressive overload and intensity,ideally mix in some cardio too,ideally you’re someone trying to gain but it works regardless

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 26, 2024 04:09
  • Last Edited
    May 07, 2024 10:11
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
AMRAP
RPE 8.5-9
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
3
Bench Press (Barbell)
1
1
1
6-8 reps
10-12 reps
15-20 reps
80%
70%
65%
4
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9
5
Face Pull
3
12-15 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Shrug (Dumbbell)
1
1
1
6-8 reps
10-12 reps
15-20 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
1
12 reps
10 reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
1
6-8 reps
10-12 reps
15-20 reps
80%
70%
65%
3
Seated Calf Raise
3
12 reps
RPE 8
4
Sit Up
4
1 mins
-
5
Plank
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
2
8-10 reps
12-15 reps
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9.5
4
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Dead Hang
1
2
1
1-2 mins
1-2 mins
1-2 mins
RPE 8
RPE 9
RPE 10
6
Dip (Weighted)
1
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 9
8
Hanging Leg Raise
5
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
6-8 reps
8-10 reps
12-15 reps
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 8
RPE 8
RPE 9.5
3
Pull-Up (Bodyweight)
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3-5 reps
8-10 reps
12-15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
1
3
8-10 reps
12-15 reps
RPE 8.5
RPE 8.5
4
Push Up
1
3 mins
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Hamstring Curl
2 Sets
1 Set
12 Reps
10 Reps
@8
@9
2
Squat (Barbell)
2 Sets
1 Set
1 Set
6-8 Reps
10-12 Reps
15-20 Reps
80%
70%
65%
3
Seated Calf Raise
3 Sets
12 Reps
@8
4
Sit Up
4 Sets
1 mins
-
5
Plank
1 Set
AMRAP
@10
Day 1
1
Pull-Up (Weighted)
2 Sets
AMRAP
@8.5-9
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
15-20 Reps
80%
70%
65%
4
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@8.5
@9
@9
5
Face Pull
3 Sets
12-15 Reps
@8
6
Reverse Wrist Curl (Barbell)
2 Sets
8-10 Reps
@8.5
7
Shrug (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
15-20 Reps
@9
@9
@9
Day 3
1
Preacher Curl (Dumbbell)
2 Sets
2 Sets
8-10 Reps
12-15 Reps
@8
@8
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
20 Reps
@8
@8
@8
@8
@9.5
4
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Dead Hang
1 Set
2 Sets
1 Set
1-2 mins
1-2 mins
1-2 mins
@8
@9
@10
6
Dip (Weighted)
1 Set
AMRAP
@9
7
Dip (Bodyweight)
2 Sets
AMRAP
@9
8
Hanging Leg Raise
5 Sets
AMRAP
@9
Day 4
1
Lat Pulldown
1 Set
2 Sets
1 Set
6-8 Reps
8-10 Reps
12-15 Reps
@8
@8
@8
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@8
@8
@9.5
3
Pull-Up (Bodyweight)
3 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
12-15 Reps
@9
@9
@9
Day 5
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
8-10 Reps
12-15 Reps
@8.5
@8.5
@8.5
2
Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8.5
3
Chest Fly (Cable)
1 Set
3 Sets
8-10 Reps
12-15 Reps
@8.5
@8.5
4
Push Up
1 Set
3 mins
@10