Wolverine Workout
Bulking
Advanced
Machine strength
Plan Details
The Wolverine Workout routine by doanhoangphuong@gmail.com is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The workout Hugh Jackman used for X-men The Days Of Future Past.
Routine detail
Day 1
Back - abs
Est. 51 min
6 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Front Squat
1 Set x 50 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Decline Reverse Crunch
4 Sets x 12 Reps
Day 2
Chest - bicepts - triceps
Est. 81 min
12 exercises
Barbell Incline Bench Press
6 Sets x 6 Reps
Pull-Up
6 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
Dumbbell Zottman Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Single-Leg Bench Dip
4 Sets x 8 Reps
Day 3
shoulder
Est. 65 min
10 exercises
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Uppright Row and Press Z-curl
1 Set x 50 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Press
8 Sets x 6 Reps
Barbell Military Press (Seated)
3 Sets x 15 Reps
Standing Dumbel Overhead Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Front Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Day 4
Back - leg
Est. 66 min
7 exercises
Barbell Front Squat
8 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Stability Ball Side Crunch
4 Sets x 12 Reps
Day 5
chest - biceps - triceps
Est. 54 min
9 exercises
Dumbell one arm row dropset 6+6
3 Sets x 6 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbell one arm row dropset 6+6
3 Sets x 6 Reps
Narrow-Grip Eccentric Chinup
3 Sets x 1 Reps
Pull-Up
8 Sets x 6 Reps
Dumbbell Incline Bench Press
8 Sets x 8 Reps
DB Incline Bench, 3-degree drop
3 Sets x 24 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
