werewolf training

7/28/2019 werewolf training

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Key: exercise - (# of sets) x (# of reps) Important terms defined at bottom of page.

Day 1 Workout 1DB bench press - 4 x 5DB one arm rows - 3 x 8

DB incline bench press - 3 x 10a) Weighted or assisted pull ups - 2 x 12b) DB standing alternating shoulder press - 2 x 12a) DB standing alternating bicep curl - 2 x10b) DB standing OH tricep press - 2 x 15

Optional HIRT cardio for those wishing to minimize fat gain.Complete the following superset as fast as possible, 3 times, without any rest, and record your time:a) 20 push upsb) 100 jump rope jumpsc) 20 inverted row Total time:Notes:

Day 2 Workout 2DB deadlifts - 4 x 5a) DB single leg Romanian deadlift - 3 x 8b) DB seated calf raises - 3 x 10DB alternating lunges - 3 x 10a) Glute-ham raises - 2 x 12b) DB standing calf raises - 2 x 15

Tabata Body Weight Squats - 5 sets - AMAP in 20 secs, rest 10 secs, repeat. Record reps below.Set 1: Set 2: Set 3: Set 4: Set 5:Notes:

Day 3 Workout 3 Neural Activation Training (NAT), AbsNAT Plyo push ups - 6 x 3NAT Inverted rows - 6 x 3NAT Vertical jump series - 6 x 3

Full intensity abdominal giant set - Performed here or with previous workout.a) Reverse crunch - 3 x AMAPb) Fold ups - 3 x AMAPc) Russian twist w/ medicine ball - 3 x 15Notes:


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Day 4 Workout 4DB pronated bent over rows - 4 x 5DB push press - 3 x 8Weighted or assisted chin ups - 3 x 10a) DB bench press - 2 x 12

b) DB standing bicep curl - 2 x 12a) DB side raises - 2 x 10b) Dips - 2 x 10

Optional HIRT cardio for those wishing to minimize fat gain.Complete the following superset as fast as possible, 3 times without any rest and record your time:a) 20 kipping pull upsb) 10 squat thrustersc) 5 DB hang snatch with 20% of your max DB bench Total time:Notes:

Day 5 Workout 5DB stiff leg deadlifts - 4 x 5a) 24 inch box jumps - 3 x AMAP in 30 secondsb) DB shrugs 3 x 12Reverse Hypers 3 x 10a) DB step ups - 2 x 12b) DB seated calf raises - 2 x 15

Optional HIIT cardio for those wishing to minimize fat gain.

HIIT OH DB Squats w/ 20% 1 rep DB deadlift max - 4 sets - AMAP in 20 sec, rest 30 seconds, repeatSet 1: Set 2: Set 3: Set 4:Notes:

Day 6 Workout 6 Neural Activation Training (NAT), AbsNAT Speed squats - 6 x 3NAT Incline plyo push ups - 6 x 3NAT Speed DB deadlifts - 6 x 3

Full intensity abdominal giant set - Performed here or with previous workout.a) Windshield wipers - 3 x AMAPb) Ab wheel roll outs - 3 x AMAPc) Situps w/ weight on chest - 3 x 8Notes:


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Day 7 OFF

Day 8 Workout 7DB incline bench press - 4 x 5DB one arm rows - 3 x 8

DB standing shoulder press- 3 x 10a) Weighted or assisted pull ups - 2 x 12b) DB neutral grip bench press - 2 x 15a) DB one arm concentration curls - 2 x 10b) Lying DB French press - 2 x 10

Optional HIRT cardio for those wishing to minimize fat gain.Complete the following superset as fast as possible, 3 times without any rest and record your time:a) 20 wall balls - medicine ball toss and catchb) 10 squats thrustersc) 5 DB hang cleans with 25% max DB bench Total time:Notes:

Day 9 Workout 8DB deadlifts - 4 x 5a) DB single leg Romanian deadlift - 3 x 8b) Seated calf raises - 3 x 8DB walking lunges - 2 x 10a) Glute-ham raises - 2 x 15b) DB Standing calf raises - 2 x 5

Tabata Body Weight Squats - 5 sets - AMAP in 20 secs, rest 10 secs, repeat. Record reps below.Set 1: Set 2: Set 3: Set 4: Set 5:Notes:

Day 10 Workout 9 Neural Activation Training (NAT), AbsNAT Inverted rows - 6 x 3NAT Diamond plyo push ups - 6 x 3NAT Box jump - 6 x 3

Full intensity abdominal giant set - Performed here or with previous workout.a) Vertical leg raises or captains chair - 3 x AMAPb) Bicycle maneuver - 3 x AMAPc) Ab wheel roll outs - 3 x AMAPNotes:


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Day 11 Workout 10DB pronated bent over rows - 4 x 5DB incline bench press - 3 x 8DB shrugs - 3 x 10a) Body weight or assisted chin ups - 2 x 12

b) DB reverse flyes - 2 x 12a) Dips - 3 x 5b) DB standing alternating bicep curl - 3 x 5

Optional HIRT cardio for those wishing to minimize fat gain.Complete the following superset as fast as possible, 3 times without any rest and record your time:a) 10 handstand push ups (or standing DB press)b) 20 diamond push upsc) 50 jumping jacks Total time:Notes:

Day 12 Workout 11DB deadlift lockouts - 4 x 3 (120% of full range max)* for DB deadlift lockouts hands should start at the knees; DBs placed on boxes at correct heighta) DB step ups - 3 x 8b) DB seated calf raises - 3 x 12Reverse Hypers 3 x 12a) Pistol squats - 2 x 12b) Single leg Romanian DB deadlift - 2 x 12

Optional HIIT cardio for those wishing to minimize fat gain.HIIT OH DB Squats w/ 20% 1 rep DB deadlift max - 4 sets - AMAP in 20 sec, rest 30 seconds, repeatSet 1: Set 2: Set 3: Set 4:Notes:

Day 13 Workout 12 Neural Activation Training (NAT), AbsNAT Plyo depth push ups - 6 x 3NAT Jump squat series - 6 x 3NAT Pull downs with cables or bands - 6 x 3

Full intensity abdominal giant set - Performed here or with previous workout.a) Medicine ball sit up toss - 3 x 20b) DB side bends - 3 x 12c) Flutter kicks - 3 x AMAPNotes:


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Day 14 OFF

Day 15 Workout 13Weighted or assisted pull ups max - 5,2,1,1,1DB bench press - 4 x 5

DB one arm clean and press - 3 x 8a) DB triceps OH press - 2 x 12b) Hammer curls - 2 x 12

Optional HIRT cardio for those wishing to minimize fat gain.Complete the following superset as fast as possible, 3 times without any rest and record your time:a) 20 inverted rowb) 20 mountain climbersc) 10 medicine ball smash (throws to ground) Total time:Notes:

Day 16 Workout 14DB deadlifts with full reset between reps - 3 x 5a) DB stiff leg deadlift - 3 x 10b) Donkey calf raises - 3 x 10DB Shrugs - 3 x 5Pull throughs with bands - 3 x 12

Tabata Body Weight Squats - 5 sets - AMAP in 20 secs, rest 10 secs, repeat. Record reps below.Set 1: Set 2: Set 3: Set 4: Set 5:

Notes:

Day 17 Workout 15 Neural Activation Training (NAT), AbsNAT Plyo push up series - 6 x 3NAT Inverted rows - 6 x 3NAT Speed squat - 6 x 3

Full intensity abdominal giant set - Performed here or with previous workout.a) Ab wheel roll outs - 3 x AMAPb) Reverse crunches - 3 x AMAPc) Fold ups - 3 x AMAPNotes:

Day 18 Workout 16DB bench press max - 5,2,1,1,1DB one arm rows - 3 x 8


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DB standing shoulder press - 3 x 10a) Lying DB cross-body single arm triceps press - 3 x 12* hold DB straight up in the air, drop forearm/DB down across your body to touch the opposite shoulder b) DB standing bicep curl - 3 x 12

Optional HIRT cardio for those wishing to minimize fat gain.Complete the following superset as fast as possible, 3 times without any rest and record your time:a) 5 DB hang cleans w/ 20% of 1 rep DB bench maxb) 5 DB push press w/ same weightc) 5 DB deadlifts w/ same weight Total time:Notes:

Day 19 Workout 17DB deadlift max - 5,2,1,1,1a) DB alternating lunges - 3 x 8b) DB standing calf raises - 3 x 10Glute-ham raises - 2 x 15Reverse Hypers 2 x 15Notes:

Day 20 Workout 18 Neural Activation Training (NAT), AbsNAT Plyo depth push ups - 6 x 3NAT Jump squat series - 6 x 3NAT Pull downs with cables or bands - 6 x 3

Full intensity abdominal giant set - Performed here or with previous workout.a) Windshield wipers - 3 x AMAPb) Sit ups w/ weight on chest - 3 x 8c) Bicycle maneuver - 3 x AMAPNotes:

Day 21 OFF


7/14

Use a light full body workout for active recovery over the following week.http://www.projectswole.com/weight-training/a-generic-full-body-workout-routine/

This training log goes along with Werewolf Muscle Training with Dumbbellshttp://www.projectswole.com/weight-training/werewolf-muscle-training-with-dumbbells/

Also see Werewolf Strength Training, for use after 3 cycles of Werewolf Muscle Traininghttp://www.projectswole.com/weight-training/werewolf-training-a-weightlifting-routine-to-gain-strength/

Learn more about Neural Activation Training (NAT)http://www.projectswole.com/weight-training/extra-workouts-neural-activation-training/

More about HIIThttp://www.projectswole.com/conditioning/what-is-hiit-high-intensity-interval-training-and-how-should-you-use

More about HIRThttp://www.projectswole.com/conditioning/what-is-hirt-high-intensity-resistance-training-and-how-should-you-

Legend:amap - as many as possibleBB - barbellDB - dumbbellHIRT - high intensity resistance trainingHIIT - high intensity interval trainingNAT - neural activation trainingOH - overhead
http://www.projectswole.com/weight-training/a-generic-full-body-workout-routine/http://www.projectswole.com/weight-training/werewolf-muscle-training-with-dumbbells/http://www.projectswole.com/weight-training/werewolf-training-a-weightlifting-routine-to-gain-strength/http://www.projectswole.com/weight-training/extra-workouts-neural-activation-training/http://www.projectswole.com/conditioning/what-is-hiit-high-intensity-interval-training-and-how-should-you-use-it/http://www.projectswole.com/conditioning/what-is-hirt-high-intensity-resistance-training-and-how-should-you-use-it/http://www.projectswole.com/conditioning/what-is-hirt-high-intensity-resistance-training-and-how-should-you-use-it/http://www.projectswole.com/conditioning/what-is-hiit-high-intensity-interval-training-and-how-should-you-use-it/http://www.projectswole.com/weight-training/extra-workouts-neural-activation-training/http://www.projectswole.com/weight-training/werewolf-training-a-weightlifting-routine-to-gain-strength/http://www.projectswole.com/weight-training/werewolf-muscle-training-with-dumbbells/http://www.projectswole.com/weight-training/a-generic-full-body-workout-routine/


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