Wereworlf Training Routine

[USNCTT]

So a buddy of mine got on a site called projectswole.com and came across this workout and he wanted me to look it over and I thought I would post it here to see what you all think. I guess the program is supposed to be great at building muscle.

Here is an 18 day routine that you can repeat as many times as you want. Make it a 21 day routine by making every 7th day a rest day, but then you will only be training 4 times a week instead of 5. Do whatever fits your schedule.

I have tried to limit the exercise selection to equipment that most people can get at a gym, which includes barbells, dumbbells, and a box.

Resistance Bands

You can find resistance bands at some gyms, but typically you will have to buy them on your own. Do not buy the resistance bands they sell at Walmart or Target, those are garbage. Go online and find real resistance bands that you can attach to free weight machines.

The bands are best used with the first couple compound exercises of the day such as bench press, deadlift, military press, and squats. They can also be used will all of the other exercises. Your limitations will be set by your own creativity.

Barbell bench press ? 4 sets x 5 reps
Dumbbell one arm rows ? 3 sets x 8 reps
Dumbbell incline bench press ? 2 sets x 10 reps
Body weight or assisted pull ups ? 2 sets x as many as possible (amap)
Dumbbell standing alternating shoulder press ? 2 sets x 20 reps
a) Dumbbell standing alternating bicep curl ? 2 sets x 8 reps
b) Dumbbell standing two hand overhead tricep press ? 2 sets x 8 reps

Barbell back squats ? 4 sets x 5 reps
Seated calf raises ? 3 sets x 8 reps
Barbell alternating lunges (step forward, step backward) ? 2 sets x 10 reps
Standing calf raises ? 2 sets x 12 reps
Barbell good mornings ? 2 sets x 20 reps
a) Reverse crunch ? 3 sets x amap
b) Fold ups ? 3 sets x amap
c) Russian twist with medicine ball or plate ? 3 sets x 15 reps

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Barbell bent over rows ? 4 sets x 5 reps
Dumbbell bench press ? 3 sets x 8 reps
Weighted (add weight using a belt) or assisted chin ups ? 2 sets x 8 reps
Dumbbell incline flyes ? 2 sets x 12 reps
a) Dumbbell alternating front raise ? 2 sets x 10 reps
b) Dumbbell side raise ? 2 sets x 10 reps
a) Barbell standing bicep curl ? 2 sets x 8 reps
b) Dips ? 2 sets x 8 reps

Barbell deadlift ? 4 sets x 5 reps
One leg standing calf raise holding a dumbbell ? 3 sets x 8 reps
Glute-ham raises ? 2 sets x amap
Barbell jump squats ? 2 sets x 10 reps
a) Windshield wipers ? 3 sets x amap
b) Ab wheel roll outs ? 3 sets x amap
c) Situps with medicine ball on chest ? 3 sets x 8 reps

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Barbell incline bench press ? 4 sets x 5 reps
Neutral grip t-bar or cable rows ? 3 sets x 8 reps
Standing military press ? 2 sets x 10 reps
Weighted (add weight using a belt) or assisted pull ups ? 2 sets x 8
Dumbbell bench press ? 2 sets x 20 reps
a) Dumbbell one arm concentration curls ? 2 sets x 8 reps
b) Skull crushers ? 2 sets x 8 reps

Barbell back squats ? 4 sets x 5 reps
a) Ab wheel roll outs ? 3 sets x amap
b) Seated calf raises ? 3 sets x 12 reps
Dumbbell walking lunges ? 2 sets x 10 reps
a) Vertical leg raise or captain?s chair ? 3 sets x amap
b) Standing calf raises ? 2 sets x 5 reps
Barbell Romanian deadlifts ? 2 sets x 15 reps
Bicycle maneuver ? 3 sets x amap

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Barbell bent over rows ? 4 sets x 5 reps
Dumbbell incline bench press ? 3 sets x 8 reps
Barbell shrugs ? 2 sets x 10 reps
Body weight or assisted chin ups ? 2 sets x as many as possible (amap)
a) Dips ? 2 sets x 5 reps
b) Dumbbell reverse flyes ? 2 sets x 10 reps

Barbell deadlift ? 4 sets x 5 reps
Toe push on sled ? 3 sets x 12 reps
Barbell side lunges ? 2 sets x 10 reps
One leg curl ? 2 sets x 8 reps
a) Medicine ball sit up toss ? 3 sets x 20 reps
b) Dumbbell side bends ? 3 sets x 12 reps
c) Flutter kicks ? 3 sets x amap

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Barbell bench press ? 3 sets x 5 reps with 20% more than you would normally use for a 5 rep set (or 40% more than a 10 rep max)
* negative rep overloading on the bench press will require a spotter
Weighted or assisted chin ups ? 3 sets x 5 reps with 20% more weight than you would normally use for a 5 rep set (or 40% more than a 10 rep max)
* negative rep overloading on pull ups might not necessarily require a spotter, it might be necessary to jump up to the top position then lower yourself under control
Dumbbell one arm clean and press ? 3 sets x 8 reps
a) Tricep cable push downs ? 2 sets x 10 reps
b) Hammer curls ? 2 sets x 10 reps

Barbell deadlift ? 5 sets x 5,2,1,1,1 reps
Donkey calf raises ? 2 sets x 8 reps
Barbell squats ? 5 sets x 5,2,1,1,1 reps
Glute-ham raises ? 2 sets x amap
a) Ab wheel roll outs to the left, straight, and right ? 3 sets x amap
b) Reverse crunches ? 3 sets x amap

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Barbell bent over rows ? 3 sets x 8 reps
Dumbbell bench press ? 3 sets x 8 reps
Body weight or assisted chin ups ? 2 sets x amap
Standing military press ? 2 sets x 10 reps
a) Dips ? 2 sets x 8 reps
b) Dumbbell side raises ? 2 sets x 10 reps

Barbell deadlift ? 3 sets x 8 reps
Standing calf raise ? 2 sets x 10 reps
Barbell front squats ? 3 sets x 8 reps
One leg curl ? 2 sets x 10 reps
a) Windshield wipers ? 3 sets x amap
b) Sit ups with medicine ball or plate on chest ? 3 sets x 8 reps

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