Hugh's wolverine workout

WEEK 1
Set Rep Range Weight
Set 1 5 reps 60% of W1RM
Set 2 5 reps 65% of W1RM
Set 3 5 reps 75% of W1RM
Set 4 5 reps 75% of W1RM
WEEK 1
Day 1
Warm-Up: Dynamic Stretch, Foam Roll
Barbell Bench Press
4 sets of 5 reps, 2.5 minutes rest
Perform 5 reps with 60% of W1RM, 5 reps with 65%, and 2 sets of 5 reps with 75%.
Dumbbell Shoulder Press
4 sets of 10 reps, 1 minute rest
Behind-The-Neck Press
4 sets of 10 reps, 1 minute rest
Cuban Press
3 sets of 10 reps, 30 seconds rest
SUPERSET
Triceps Dips
3 sets of 10 reps, 15 seconds rest
Triceps Push-Downs
3 sets of 12 reps, 60 seconds rest
SHOULDER CIRCUIT: 4 ROUNDS
Lateral Raise
8 reps
Front Raise
8 reps
Rear Flyes
8 reps
Overhead Press
8 reps, rest 60 seconds
*Printable Page***PDF Document

Day 2
Warm-Up: Dynamic Stretch, Foam Roll
Barbell Back Squat
4 sets of 5 reps, 2.5 minutes rest
Perform 5 reps with 60% of W1RM, 5 reps with 65%, and 2 sets of 5 reps with 75%.
Front Squat
4 sets of 10 reps, 1 minute rest
Single-Leg Press
4 sets of 10 reps per side, 1 minute rest
SUPERSET
Calf Raise
4 sets of 12 reps, 1 minute rest
Hanging Leg Raises
4 sets of 12 reps, 1 minute rest
*
Ab Wheel Roll-Outs
4 set of 10 reps, 1 minute rest
Flexibility Work: Static Stretching, Foam Roll
*Printable Page***PDF Document

Day 3
Warm-Up: Dynamic Stretch, Foam Roll
Weighted Pull-Ups
4 sets of 5 reps, 2.5 minutes rest
Perform 5 reps with 60% of W1RM, 5 reps with 65%, and 2 sets of 5 reps with 75%.
Dumbbell Single-Arm Row
4 sets of 12 reps, 1 minute rest
Bodyweight Row
4 sets of 10 reps, 1 minute rest
Incline Dumbbell Curl
4 sets of 10 reps, 1 minute rest
BICEPS CIRCUIT: 4 ROUNDS
Zottman Curl
8 reps
Cross-Body Curl
8 reps
Pronated Curl
8 reps, rest 60 seconds
Flexibility Work: Static Stretching, Foam Roll
*Printable Page***PDF Document

Day 4
Warm-Up: Dynamic Stretch, Foam Roll
Incline Dumbbell Bench Press
4 dropsets of 6+6 reps, 2.5 minutes rest
Incline-Drop Dumbbell Bench Press
4 sets of 6+6+6 reps, 1 minute rest

Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench.
High-to-Low Cable Flyes
4 sets of 10 reps, 1 minute rest
Narrow-Grip Bench Press
4 sets of 10 reps, 1 minute rest
TRICEPS CIRCUIT: 4 ROUNDS
Triceps Push-Downs
8 reps
Triceps Dips
8 reps
Narrow Push-Ups
8 reps, rest 60 seconds
Flexibility Work: Static Stretching, Foam Roll
*Printable Page***PDF Document

Day 5
Warm-Up: Dynamic Stretch, Foam Roll
Deadlift
4 sets of 5 reps, 2.5 minutes rest
Perform 5 reps with 60% of W1RM, 5 reps with 65%, and 2 sets of 5 reps with 75%.
Romanian Deadlift
4 sets of 10 reps, 1 minute rest
Zercher Squat
4 sets of 12 reps, 1 minute rest
Weighted Incline Sit-Up
4 sets of 10 reps, 1 minute rest
Barbell Landmine
4 sets of 20 reps, 1 minute rest
Flexibility Work: Static Stretching, Foam Roll
*Printable Page***PDF Document

Wolverine

More interested in his gear protocol lol