Key: exercise - (# of sets) x (# of reps)

Important terms defined at bottom of page.

Day 1 Workout 1 DB bench press - 4 x 5 DB one arm rows - 3 x 8 DB incline bench press - 3 x 10 a) Weighted or assisted pull ups - 2 x 12 b) DB standing alternating shoulder press - 2 x 12 a) DB standing alternating bicep curl - 2 x10 b) 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 ups b) 100 jump rope jumps c) 20 inverted row Total time: Notes:

Day 2 Workout 2 DB deadlifts - 4 x 5 a) DB single leg Romanian deadlift - 3 x 8 b) DB seated calf raises - 3 x 10 DB alternating lunges - 3 x 10 a) Glute-ham raises - 2 x 12 b) 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), Abs NAT Plyo push ups - 6 x 3 NAT Inverted rows - 6 x 3 NAT Vertical jump series - 6 x 3 Full intensity abdominal giant set - Performed here or with previous workout. a) Reverse crunch - 3 x AMAP b) Fold ups - 3 x AMAP c) Russian twist w/ medicine ball - 3 x 15 Notes:

Day 4 Workout 4 DB pronated bent over rows - 4 x 5 DB push press - 3 x 8 Weighted or assisted chin ups - 3 x 10 a) DB bench press - 2 x 12 b) DB standing bicep curl - 2 x 12 a) DB side raises - 2 x 10 b) 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 ups b) 10 squat thrusters c) 5 DB hang snatch with 20% of your max DB bench Total time: Notes:

Day 5 Workout 5 DB stiff leg deadlifts - 4 x 5 a) 24 inch box jumps - 3 x AMAP in 30 seconds b) DB shrugs 3 x 12 Reverse Hypers 3 x 10 a) DB step ups - 2 x 12 b) 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, repeat Set 1: Set 2: Set 3: Set 4: Notes:

Day 6 Workout 6 Neural Activation Training (NAT), Abs NAT Speed squats - 6 x 3 NAT Incline plyo push ups - 6 x 3 NAT Speed DB deadlifts - 6 x 3 Full intensity abdominal giant set - Performed here or with previous workout. a) Windshield wipers - 3 x AMAP b) Ab wheel roll outs - 3 x AMAP c) Situps w/ weight on chest - 3 x 8 Notes:

Day 7

OFF

Day 8 Workout 7 DB incline bench press - 4 x 5 DB one arm rows - 3 x 8 DB standing shoulder press- 3 x 10 a) Weighted or assisted pull ups - 2 x 12 b) DB neutral grip bench press - 2 x 15 a) DB one arm concentration curls - 2 x 10 b) 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 catch b) 10 squats thrusters c) 5 DB hang cleans with 25% max DB bench Total time: Notes:

Day 9 Workout 8 DB deadlifts - 4 x 5 a) DB single leg Romanian deadlift - 3 x 8 b) Seated calf raises - 3 x 8 DB walking lunges - 2 x 10 a) Glute-ham raises - 2 x 15 b) 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), Abs NAT Inverted rows - 6 x 3 NAT Diamond plyo push ups - 6 x 3 NAT 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 AMAP b) Bicycle maneuver - 3 x AMAP c) Ab wheel roll outs - 3 x AMAP Notes:

Day 11 Workout 10 DB pronated bent over rows - 4 x 5 DB incline bench press - 3 x 8 DB shrugs - 3 x 10 a) Body weight or assisted chin ups - 2 x 12 b) DB reverse flyes - 2 x 12 a) Dips - 3 x 5 b) 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 ups c) 50 jumping jacks Total time: Notes:

Day 12 Workout 11 DB 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 height a) DB step ups - 3 x 8 b) DB seated calf raises - 3 x 12 Reverse Hypers 3 x 12 a) Pistol squats - 2 x 12 b) 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, repeat Set 1: Set 2: Set 3: Set 4: Notes:

Day 13 Workout 12 Neural Activation Training (NAT), Abs NAT Plyo depth push ups - 6 x 3 NAT Jump squat series - 6 x 3 NAT 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 20 b) DB side bends - 3 x 12 c) Flutter kicks - 3 x AMAP Notes:

Day 14

OFF

Day 15 Workout 13 Weighted or assisted pull ups max - 5,2,1,1,1 DB bench press - 4 x 5 DB one arm clean and press - 3 x 8 a) DB triceps OH press - 2 x 12 b) 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 row b) 20 mountain climbers c) 10 medicine ball smash (throws to ground) Total time: Notes:

Day 16 Workout 14 DB deadlifts with full reset between reps - 3 x 5 a) DB stiff leg deadlift - 3 x 10 b) Donkey calf raises - 3 x 10 DB Shrugs - 3 x 5 Pull 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), Abs NAT Plyo push up series - 6 x 3 NAT Inverted rows - 6 x 3 NAT Speed squat - 6 x 3 Full intensity abdominal giant set - Performed here or with previous workout. a) Ab wheel roll outs - 3 x AMAP b) Reverse crunches - 3 x AMAP c) Fold ups - 3 x AMAP Notes:

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

DB standing shoulder press - 3 x 10 a) 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 max b) 5 DB push press w/ same weight c) 5 DB deadlifts w/ same weight Total time: Notes:

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

Day 20 Workout 18 Neural Activation Training (NAT), Abs NAT Plyo depth push ups - 6 x 3 NAT Jump squat series - 6 x 3 NAT 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 AMAP b) Sit ups w/ weight on chest - 3 x 8 c) Bicycle maneuver - 3 x AMAP Notes:

Day 21

OFF

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 Dumbbells http://www.projectswole.com/weight-training/werewolf-muscle-training-with-dumbbells/ Also see Werewolf Strength Training, for use after 3 cycles of Werewolf Muscle Training http://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 HIIT http://www.projectswole.com/conditioning/what-is-hiit-high-intensity-interval-training-and-how-should-you-use-it/ More about HIRT http://www.projectswole.com/conditioning/what-is-hirt-high-intensity-resistance-training-and-how-should-you-use-it/ Legend: amap - as many as possible BB - barbell DB - dumbbell HIRT - high intensity resistance training HIIT - high intensity interval training NAT - neural activation training OH - overhead

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