Key: exercise - (# of sets) x (# of reps)DB - dumbbell BB - barbell OH - overhead amap - as many as possible

Day 1BB bench press – 4 x 5 DB one arm rows – 3 x 8 DB incline bench press – 2 x 10 Body weight or assisted pull ups – 2 x amapDB standing alternating shoulder press – 2 x 20 a) DB standing alternating bicep curl – 2 x 8 b) DB standing two hand OH tricep press – 2 x 8 Notes:

Day 2BB back squats – 4 x 5 Seated calf raises – 3 x 8 BB alternating lunges – 2 x 10 Standing calf raises – 2 x 12 BB good mornings – 2 x 20 a) Reverse crunch – 3 x amapb) Fold ups – 3 x amapc) Russian twist w/ medicine ball – 3 x 15 Notes:

Day 3 Off

Day 4BB bent over rows – 4 x 5 DB bench press – 3 x 8 Weighted or assisted chin ups – 2 x 8 DB incline flyes – 2 x 12 a) DB alternating front raise – 2 x 10 b) DB side raise – 2 x 10 a) BB standing bicep curl – 2 x 8 b) Dips – 2 x 8 Notes:

Day 5BB deadlift – 4 x 5 One leg standing calf raise holding a DB – 3 x 8 Glute-ham raises – 2 x amapBB jump squats – 2 x 10 a) Windshield wipers – 3 x amapb) Ab wheel roll outs – 3 x amapc) Situps w/ medicine ball on chest – 3 x 8 Notes:

Day 6 OffDay 7 Off

Day 8BB incline bench press – 4 x 5 Neutral grip t-bar or cable rows – 3 x 8 Standing military press – 2 x 10 Weighted or assisted pull ups – 2 x 8DB bench press – 2 x 20 a) DB one arm concentration curls – 2 x 8 b) Skull crushers – 2 x 8 Notes:

Day 9BB back squats – 4 x 5 a) Ab wheel roll outs – 3 x amapb) Seated calf raises – 3 x 12 DB walking lunges – 2 x 10 a) Vertical leg raise or captain’s chair – 3 x amapb) Standing calf raises – 2 x 5 BB Romanian deadlifts – 2 x 15 Bicycle maneuver – 3 x amapNotes:

Day 10 Off

Day 11BB bent over rows – 4 x 5 DB incline bench press – 3 x 8 BB shrugs – 2 x 10 Body weight or assisted chin ups – 2 x (amap)a) Dips – 2 x 5 b) DB reverse flyes – 2 x 10 Notes:

Day 12BB deadlift – 4 x 5 Toe push on sled – 3 x 12 BB side lunges – 2 x 10 One leg curl – 2 x 8 a) Medicine ball sit up toss – 3 x 20 b) DB side bends – 3 x 12 c) Flutter kicks – 3 x amapNotes:

Day 13 OffDay 14 Off

Day 15BB bench press – 3 x 5 (120% of 5 rep max)Weighted or assisted chin ups – 3 x 5 (120% of 5 rep max)DB one arm clean and press – 3 x 8 BB Shrugs - 3 x 7a) Tricep cable push downs – 2 x 10 b) Hammer curls – 2 x 10 Notes:

Day 16BB deadlift – 5 x 5,2,1,1,1 Donkey calf raises – 2 x 8 BB squats – 5 x 5,2,1,1,1 Glute-ham raises – 2 x amapa) Ab wheel roll outs – 3 x amapb) Reverse crunches – 3 x amapNotes:

Day 17 Off

Day 18BB bent over rows – 3 x 8 DB bench press – 3 x 8 Body weight or assisted chin ups – 2 x amapStanding military press – 2 x 10 a) Dips – 2 x 8 b) DB side raises – 2 x 10 Notes:

Day 19BB deadlift – 3 x 8 Standing calf raise – 2 x 10 BB front squats – 3 x 8 One leg curl – 2 x 10 a) Windshield wipers – 3 x amapb) Sit ups w/ medicine ball or plate – 3 x 8 Notes:

Day 20 OffDay 21 Off

This training log goes along with Werewolf Training for Muscle Gains with the extra rest protocol.http://www.projectswole.com/weight-training/werewolf-training-a-weightlifting-routine-to-gain-muscle/

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