The Rabid Wolverine

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

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Week 1

Today should be your shortest workout but it should put make you plenty sore 

Hamstring Curl

Squat (Barbell)

Seated Calf Raise

Sit Up

Plank

Lower body 

Really emphasize going close to failure and try to progress week to week

Pull-Up (Weighted)

Pull-Up (Bodyweight)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Face Pull

Reverse Wrist Curl (Barbell)

Shrug (Dumbbell)

Upper body 

This is an arm isolation day designed to be biased mildly toward the forearms 

Preacher Curl (Dumbbell)

Tricep Pushdown (Cable)

Reverse Bicep Curl (Dumbbell)

Dead Hang

Dip (Weighted)

Dip (Bodyweight)

Hanging Leg Raise

Arms

You will mix stupid heavy compounds like rows to get extra indirect forearm work but isolate the lat

Lat Pulldown

Bent Over Row (Barbell)

Chest Supported Row (Dumbbell)

Back 

Everything should be treated with primary importance,very high effort,and definitely a deep stretch

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