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BoostcampPNG

Wolf 4 Day Hypertrophy Program

by Delta3Angle
96 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.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 09, 2024 07:43
  • Last Edited
    Apr 25, 2025 01:04

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
2
5-10 reps
RPE 8
2
Squat (Smith Machine)
2
10-15 reps
RPE 8
3A
Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
3B
Lat Pulldown
2
10-15 reps
RPE 8
4A
Lateral Raise (Cable)
2
10-15 reps
RPE 8
4B
Bicep Curl (Cable)
2
15-25 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
10-15 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
15-25 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
10-15 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
15-25 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
10-15 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
15-25 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
10-15 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
15-25 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
10-15 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
15-25 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
3A
Bicep Curl (Cable)
2
5-10 reps
RPE 8
3B
Leg Curl
2
10-15 reps
RPE 8
4A
Ab Wheel
2
10-15 reps
RPE 8
4B
Straight Leg Calf Raise
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
T-Bar Row
3
10-15 reps
RPE 8
3A
Bicep Curl (Cable)
3
5-10 reps
RPE 8
3B
Leg Curl
3
10-15 reps
RPE 8
4A
Ab Wheel
3
10-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
T-Bar Row
3
10-15 reps
RPE 8
3A
Bicep Curl (Cable)
3
5-10 reps
RPE 8
3B
Leg Curl
3
10-15 reps
RPE 8
4A
Ab Wheel
3
10-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
T-Bar Row
3
10-15 reps
RPE 8
3A
Bicep Curl (Cable)
3
5-10 reps
RPE 8
3B
Leg Curl
3
10-15 reps
RPE 8
4A
Ab Wheel
3
10-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
T-Bar Row
3
10-15 reps
RPE 8
3A
Bicep Curl (Cable)
3
5-10 reps
RPE 8
3B
Leg Curl
3
10-15 reps
RPE 8
4A
Ab Wheel
3
10-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
T-Bar Row
3
10-15 reps
RPE 8
3A
Bicep Curl (Cable)
3
5-10 reps
RPE 8
3B
Leg Curl
3
10-15 reps
RPE 8
4A
Ab Wheel
3
10-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-10 reps
RPE 8
2
Reverse Nordic Curl
2
15-25 reps
RPE 8
3A
Overhead Press (Machine)
2
5-10 reps
RPE 8
3B
Lat Pulldown
2
10-15 reps
RPE 8
4A
Bicep Curl (Cable)
2
10-15 reps
RPE 8
4B
Skull Crusher
2
5-10 reps
RPE 8
4C
Straight Leg Calf Raise
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5-10 reps
RPE 8
2
Reverse Nordic Curl
3
15-25 reps
RPE 8
3A
Overhead Press (Machine)
3
5-10 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Bicep Curl (Cable)
3
10-15 reps
RPE 8
4B
Skull Crusher
3
5-10 reps
RPE 8
4C
Straight Leg Calf Raise
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5-10 reps
RPE 8
2
Reverse Nordic Curl
3
15-25 reps
RPE 8
3A
Overhead Press (Machine)
3
5-10 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Bicep Curl (Cable)
3
10-15 reps
RPE 8
4B
Skull Crusher
3
5-10 reps
RPE 8
4C
Straight Leg Calf Raise
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5-10 reps
RPE 8
2
Reverse Nordic Curl
3
15-25 reps
RPE 8
3A
Overhead Press (Machine)
3
5-10 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Bicep Curl (Cable)
3
10-15 reps
RPE 8
4B
Skull Crusher
3
5-10 reps
RPE 8
4C
Straight Leg Calf Raise
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5-10 reps
RPE 8
2
Reverse Nordic Curl
3
15-25 reps
RPE 8
3A
Overhead Press (Machine)
3
5-10 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Bicep Curl (Cable)
3
10-15 reps
RPE 8
4B
Skull Crusher
3
5-10 reps
RPE 8
4C
Straight Leg Calf Raise
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5-10 reps
RPE 8
2
Reverse Nordic Curl
3
15-25 reps
RPE 8
3A
Overhead Press (Machine)
3
5-10 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Bicep Curl (Cable)
3
10-15 reps
RPE 8
4B
Skull Crusher
3
5-10 reps
RPE 8
4C
Straight Leg Calf Raise
3
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5-10 reps
RPE 8
2
Single Leg Press
2
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 8
4A
Seated Row (Cable)
2
15-25 reps
RPE 8
4B
Chest Fly (Dumbbell)
2
15-25 reps
RPE 8
5A
Lateral Raise (Cable)
2
5-10 reps
RPE 8
5B
Ab Wheel
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
RPE 8
2
Lunge (Barbell)
3
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 8
4A
Seated Row (Cable)
3
15-25 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
15-25 reps
RPE 8
5A
Lateral Raise (Cable)
3
5-10 reps
RPE 8
5B
Ab Wheel
3
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
RPE 8
2
Lunge (Barbell)
3
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 8
4A
Seated Row (Cable)
3
15-25 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
15-25 reps
RPE 8
5A
Lateral Raise (Cable)
3
5-10 reps
RPE 8
5B
Ab Wheel
3
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
RPE 8
2
Lunge (Barbell)
3
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 8
4A
Seated Row (Cable)
3
15-25 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
15-25 reps
RPE 8
5A
Lateral Raise (Cable)
3
5-10 reps
RPE 8
5B
Ab Wheel
3
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
RPE 8
2
Lunge (Barbell)
3
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 8
4A
Seated Row (Cable)
3
15-25 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
15-25 reps
RPE 8
5A
Lateral Raise (Cable)
3
5-10 reps
RPE 8
5B
Ab Wheel
3
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
RPE 8
2
Lunge (Barbell)
3
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 8
4A
Seated Row (Cable)
3
15-25 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
15-25 reps
RPE 8
5A
Lateral Raise (Cable)
3
5-10 reps
RPE 8
5B
Ab Wheel
3
5-10 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
5-10 Reps
@8
2
Squat (Smith Machine)
2 Sets
10-15 Reps
@8
3A
Overhead Press (Dumbbell)
2 Sets
10-15 Reps
@8
3B
Lat Pulldown
2 Sets
10-15 Reps
@8
4A
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8
4B
Bicep Curl (Cable)
2 Sets
15-25 Reps
@8
4C
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@8
3A
Bicep Curl (Cable)
2 Sets
5-10 Reps
@8
3B
Leg Curl
2 Sets
10-15 Reps
@8
4A
Ab Wheel
2 Sets
10-15 Reps
@8
4B
Straight Leg Calf Raise
2 Sets
10-15 Reps
@8
Day 3
1
Squat (Smith Machine)
2 Sets
5-10 Reps
@8
2
Reverse Nordic Curl
2 Sets
15-25 Reps
@8
3A
Overhead Press (Machine)
2 Sets
5-10 Reps
@8
3B
Lat Pulldown
2 Sets
10-15 Reps
@8
4A
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
4B
Skull Crusher
2 Sets
5-10 Reps
@8
4C
Straight Leg Calf Raise
2 Sets
5-10 Reps
@8
Day 4
1
Good Morning
2 Sets
5-10 Reps
@8
2
Single Leg Press
2 Sets
10-15 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
4A
Seated Row (Cable)
2 Sets
15-25 Reps
@8
4B
Chest Fly (Dumbbell)
2 Sets
15-25 Reps
@8
5A
Lateral Raise (Cable)
2 Sets
5-10 Reps
@8
5B
Ab Wheel
2 Sets
5-10 Reps
@8