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Beast Mode Protocol (Wolverine-Inspired)

Forge an indestructible physique with this Wolverine-inspired training protocol. Heavy lifting combined with aggressive supersets and finishers that push you to your limits. The same brutal training style used to build a jacked superhero physique.

4.9(712 reviews)
8,934 enrolled
Advanced
Frequency4 days/week
Duration8 weeks
EquipmentFull Gym
Total Workouts32

Progressive strength building

Aggressive supersets

Brutal finishers

Carb cycling compatible

Program Details

Training StyleUpper/Lower
DifficultyAdvanced
Weekly Sessions4 workouts
Total Duration8 weeks
Equipment RequiredFull Gym

Who Is This For?

Suitable for all fitness levels

Week 1

D1

Upper A - Heavy

Heavy compound lifts for raw strength

70 min
strength
6 exercises

  1. Bench Press

    5 sets × 5 reps · Rest 180 sec

  2. Weighted Pull-ups

    5 sets × 5 reps · Rest 180 sec

  3. Overhead Press

    4 sets × 6 reps · Rest 150 sec

  4. Barbell Rows

    4 sets × 6 reps · Rest 150 sec

  5. Barbell Curls

    3 sets × 8 reps · Rest 90 sec

  6. Skull Crushers

    3 sets × 8 reps · Rest 90 sec

D2

Lower A - Heavy

Build legs that support the beast

75 min
strength
6 exercises

  1. Back Squat

    5 sets × 5 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 6 reps · Rest 150 sec

  3. Front Squat

    3 sets × 8 reps · Rest 120 sec

  4. Leg Curls

    3 sets × 10 reps · Rest 90 sec

  5. Standing Calf Raises

    4 sets × 12 reps · Rest 60 sec

  6. Ab Wheel Rollouts

    3 sets × 12 reps · Rest 60 sec

D3

Upper B - Volume

Supersets for size and definition

65 min
hypertrophy
7 exercises

  1. Incline Dumbbell Press

    4 sets × 10 reps

    Superset

  2. Cable Rows

    4 sets × 10 reps · Rest 90 sec

    Superset

  3. Dumbbell Flyes

    3 sets × 12 reps

    Superset

  4. Reverse Flyes

    3 sets × 12 reps · Rest 60 sec

    Superset

  5. Dumbbell Curls

    3 sets × 12 reps

    Superset

  6. Tricep Pushdowns

    3 sets × 12 reps · Rest 60 sec

    Superset

  7. Farmer Carries

    3 sets × 40m · Rest 90 sec

D4

Lower B - Volume

High volume leg destroyer

70 min
hypertrophy
7 exercises

  1. Leg Press

    4 sets × 12 reps · Rest 90 sec

  2. Walking Lunges

    3 sets × 12 each · Rest 90 sec

  3. Leg Extensions

    3 sets × 15 reps

    Superset

  4. Leg Curls

    3 sets × 15 reps · Rest 60 sec

    Superset

  5. Hip Thrusts

    4 sets × 10 reps · Rest 90 sec

  6. Seated Calf Raises

    4 sets × 15 reps · Rest 45 sec

  7. Hanging Leg Raises

    3 sets × 15 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 2

D1

Upper A - Heavy

Heavy compound lifts for raw strength (Progressive Week 2)

70 min
strength
6 exercises

  1. Bench Press

    5 sets × 6 reps · Rest 180 sec

  2. Weighted Pull-ups

    5 sets × 6 reps · Rest 180 sec

  3. Overhead Press

    4 sets × 7 reps · Rest 150 sec

  4. Barbell Rows

    4 sets × 7 reps · Rest 150 sec

  5. Barbell Curls

    3 sets × 9 reps · Rest 90 sec

  6. Skull Crushers

    3 sets × 9 reps · Rest 90 sec

D2

Lower A - Heavy

Build legs that support the beast (Progressive Week 2)

75 min
strength
6 exercises

  1. Back Squat

    5 sets × 6 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 7 reps · Rest 150 sec

  3. Front Squat

    3 sets × 9 reps · Rest 120 sec

  4. Leg Curls

    3 sets × 11 reps · Rest 90 sec

  5. Standing Calf Raises

    4 sets × 13 reps · Rest 60 sec

  6. Ab Wheel Rollouts

    3 sets × 13 reps · Rest 60 sec

D3

Upper B - Volume

Supersets for size and definition (Progressive Week 2)

65 min
hypertrophy
7 exercises

  1. Incline Dumbbell Press

    4 sets × 11 reps

    Superset

  2. Cable Rows

    4 sets × 11 reps · Rest 90 sec

    Superset

  3. Dumbbell Flyes

    3 sets × 13 reps

    Superset

  4. Reverse Flyes

    3 sets × 13 reps · Rest 60 sec

    Superset

  5. Dumbbell Curls

    3 sets × 13 reps

    Superset

  6. Tricep Pushdowns

    3 sets × 13 reps · Rest 60 sec

    Superset

  7. Farmer Carries

    3 sets × 40m · Rest 90 sec

D4

Lower B - Volume

High volume leg destroyer (Progressive Week 2)

70 min
hypertrophy
7 exercises

  1. Leg Press

    4 sets × 13 reps · Rest 90 sec

  2. Walking Lunges

    3 sets × 12 each · Rest 90 sec

  3. Leg Extensions

    3 sets × 16 reps

    Superset

  4. Leg Curls

    3 sets × 16 reps · Rest 60 sec

    Superset

  5. Hip Thrusts

    4 sets × 11 reps · Rest 90 sec

  6. Seated Calf Raises

    4 sets × 16 reps · Rest 45 sec

  7. Hanging Leg Raises

    3 sets × 16 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 3

D1

Upper A - Heavy

Heavy compound lifts for raw strength (Progressive Week 3)

70 min
strength
6 exercises

  1. Bench Press

    5 sets × 7 reps · Rest 180 sec

  2. Weighted Pull-ups

    5 sets × 7 reps · Rest 180 sec

  3. Overhead Press

    4 sets × 8 reps · Rest 150 sec

  4. Barbell Rows

    4 sets × 8 reps · Rest 150 sec

  5. Barbell Curls

    3 sets × 10 reps · Rest 90 sec

  6. Skull Crushers

    3 sets × 10 reps · Rest 90 sec

D2

Lower A - Heavy

Build legs that support the beast (Progressive Week 3)

75 min
strength
6 exercises

  1. Back Squat

    5 sets × 7 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 8 reps · Rest 150 sec

  3. Front Squat

    3 sets × 10 reps · Rest 120 sec

  4. Leg Curls

    3 sets × 12 reps · Rest 90 sec

  5. Standing Calf Raises

    4 sets × 14 reps · Rest 60 sec

  6. Ab Wheel Rollouts

    3 sets × 14 reps · Rest 60 sec

D3

Upper B - Volume

Supersets for size and definition (Progressive Week 3)

65 min
hypertrophy
7 exercises

  1. Incline Dumbbell Press

    4 sets × 12 reps

    Superset

  2. Cable Rows

    4 sets × 12 reps · Rest 90 sec

    Superset

  3. Dumbbell Flyes

    3 sets × 14 reps

    Superset

  4. Reverse Flyes

    3 sets × 14 reps · Rest 60 sec

    Superset

  5. Dumbbell Curls

    3 sets × 14 reps

    Superset

  6. Tricep Pushdowns

    3 sets × 14 reps · Rest 60 sec

    Superset

  7. Farmer Carries

    3 sets × 40m · Rest 90 sec

D4

Lower B - Volume

High volume leg destroyer (Progressive Week 3)

70 min
hypertrophy
7 exercises

  1. Leg Press

    4 sets × 14 reps · Rest 90 sec

  2. Walking Lunges

    3 sets × 12 each · Rest 90 sec

  3. Leg Extensions

    3 sets × 17 reps

    Superset

  4. Leg Curls

    3 sets × 17 reps · Rest 60 sec

    Superset

  5. Hip Thrusts

    4 sets × 12 reps · Rest 90 sec

  6. Seated Calf Raises

    4 sets × 17 reps · Rest 45 sec

  7. Hanging Leg Raises

    3 sets × 17 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 4

D1

Upper A - Heavy

Heavy compound lifts for raw strength (Progressive Week 4)

70 min
strength
6 exercises

  1. Bench Press

    5 sets × 7 reps · Rest 180 sec

  2. Weighted Pull-ups

    5 sets × 7 reps · Rest 180 sec

  3. Overhead Press

    4 sets × 8 reps · Rest 150 sec

  4. Barbell Rows

    4 sets × 8 reps · Rest 150 sec

  5. Barbell Curls

    3 sets × 10 reps · Rest 90 sec

  6. Skull Crushers

    3 sets × 10 reps · Rest 90 sec

D2

Lower A - Heavy

Build legs that support the beast (Progressive Week 4)

75 min
strength
6 exercises

  1. Back Squat

    5 sets × 7 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 8 reps · Rest 150 sec

  3. Front Squat

    3 sets × 10 reps · Rest 120 sec

  4. Leg Curls

    3 sets × 12 reps · Rest 90 sec

  5. Standing Calf Raises

    4 sets × 14 reps · Rest 60 sec

  6. Ab Wheel Rollouts

    3 sets × 14 reps · Rest 60 sec

D3

Upper B - Volume

Supersets for size and definition (Progressive Week 4)

65 min
hypertrophy
7 exercises

  1. Incline Dumbbell Press

    4 sets × 12 reps

    Superset

  2. Cable Rows

    4 sets × 12 reps · Rest 90 sec

    Superset

  3. Dumbbell Flyes

    3 sets × 14 reps

    Superset

  4. Reverse Flyes

    3 sets × 14 reps · Rest 60 sec

    Superset

  5. Dumbbell Curls

    3 sets × 14 reps

    Superset

  6. Tricep Pushdowns

    3 sets × 14 reps · Rest 60 sec

    Superset

  7. Farmer Carries

    3 sets × 40m · Rest 90 sec

D4

Lower B - Volume

High volume leg destroyer (Progressive Week 4)

70 min
hypertrophy
7 exercises

  1. Leg Press

    4 sets × 14 reps · Rest 90 sec

  2. Walking Lunges

    3 sets × 12 each · Rest 90 sec

  3. Leg Extensions

    3 sets × 17 reps

    Superset

  4. Leg Curls

    3 sets × 17 reps · Rest 60 sec

    Superset

  5. Hip Thrusts

    4 sets × 12 reps · Rest 90 sec

  6. Seated Calf Raises

    4 sets × 17 reps · Rest 45 sec

  7. Hanging Leg Raises

    3 sets × 17 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 5

D1

Upper A - Heavy

Heavy compound lifts for raw strength (Deload Week - Focus on form)

70 min
strength
Deload
6 exercises

  1. Bench Press

    5 sets × 4 reps · Rest 180 sec

  2. Weighted Pull-ups

    5 sets × 4 reps · Rest 180 sec

  3. Overhead Press

    4 sets × 4 reps · Rest 150 sec

  4. Barbell Rows

    4 sets × 4 reps · Rest 150 sec

  5. Barbell Curls

    3 sets × 5 reps · Rest 90 sec

  6. Skull Crushers

    3 sets × 5 reps · Rest 90 sec

D2

Lower A - Heavy

Build legs that support the beast (Deload Week - Focus on form)

75 min
strength
Deload
6 exercises

  1. Back Squat

    5 sets × 4 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 4 reps · Rest 150 sec

  3. Front Squat

    3 sets × 5 reps · Rest 120 sec

  4. Leg Curls

    3 sets × 6 reps · Rest 90 sec

  5. Standing Calf Raises

    4 sets × 7 reps · Rest 60 sec

  6. Ab Wheel Rollouts

    3 sets × 7 reps · Rest 60 sec

D3

Upper B - Volume

Supersets for size and definition (Deload Week - Focus on form)

65 min
hypertrophy
Deload
7 exercises

  1. Incline Dumbbell Press

    4 sets × 6 reps

    Superset

  2. Cable Rows

    4 sets × 6 reps · Rest 90 sec

    Superset

  3. Dumbbell Flyes

    3 sets × 7 reps

    Superset

  4. Reverse Flyes

    3 sets × 7 reps · Rest 60 sec

    Superset

  5. Dumbbell Curls

    3 sets × 7 reps

    Superset

  6. Tricep Pushdowns

    3 sets × 7 reps · Rest 60 sec

    Superset

  7. Farmer Carries

    3 sets × 40m · Rest 90 sec

D4

Lower B - Volume

High volume leg destroyer (Deload Week - Focus on form)

70 min
hypertrophy
Deload
7 exercises

  1. Leg Press

    4 sets × 7 reps · Rest 90 sec

  2. Walking Lunges

    3 sets × 12 each · Rest 90 sec

  3. Leg Extensions

    3 sets × 9 reps

    Superset

  4. Leg Curls

    3 sets × 9 reps · Rest 60 sec

    Superset

  5. Hip Thrusts

    4 sets × 6 reps · Rest 90 sec

  6. Seated Calf Raises

    4 sets × 9 reps · Rest 45 sec

  7. Hanging Leg Raises

    3 sets × 9 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 6

D1

Upper A - Heavy

Heavy compound lifts for raw strength (Intensification Phase - Week 1/3)

70 min
strength
6 exercises

  1. Bench Press

    5 sets × 4 reps · Rest 180 sec

  2. Weighted Pull-ups

    5 sets × 4 reps · Rest 180 sec

  3. Overhead Press

    4 sets × 5 reps · Rest 150 sec

  4. Barbell Rows

    4 sets × 5 reps · Rest 150 sec

  5. Barbell Curls

    3 sets × 7 reps · Rest 90 sec

  6. Skull Crushers

    3 sets × 7 reps · Rest 90 sec

D2

Lower A - Heavy

Build legs that support the beast (Intensification Phase - Week 1/3)

75 min
strength
6 exercises

  1. Back Squat

    5 sets × 4 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 5 reps · Rest 150 sec

  3. Front Squat

    3 sets × 7 reps · Rest 120 sec

  4. Leg Curls

    3 sets × 9 reps · Rest 90 sec

  5. Standing Calf Raises

    4 sets × 11 reps · Rest 60 sec

  6. Ab Wheel Rollouts

    3 sets × 11 reps · Rest 60 sec

D3

Upper B - Volume

Supersets for size and definition (Intensification Phase - Week 1/3)

65 min
hypertrophy
7 exercises

  1. Incline Dumbbell Press

    4 sets × 9 reps

    Superset

  2. Cable Rows

    4 sets × 9 reps · Rest 90 sec

    Superset

  3. Dumbbell Flyes

    3 sets × 11 reps

    Superset

  4. Reverse Flyes

    3 sets × 11 reps · Rest 60 sec

    Superset

  5. Dumbbell Curls

    3 sets × 11 reps

    Superset

  6. Tricep Pushdowns

    3 sets × 11 reps · Rest 60 sec

    Superset

  7. Farmer Carries

    3 sets × 40m · Rest 90 sec

D4

Lower B - Volume

High volume leg destroyer (Intensification Phase - Week 1/3)

70 min
hypertrophy
7 exercises

  1. Leg Press

    4 sets × 11 reps · Rest 90 sec

  2. Walking Lunges

    3 sets × 12 each · Rest 90 sec

  3. Leg Extensions

    3 sets × 14 reps

    Superset

  4. Leg Curls

    3 sets × 14 reps · Rest 60 sec

    Superset

  5. Hip Thrusts

    4 sets × 9 reps · Rest 90 sec

  6. Seated Calf Raises

    4 sets × 14 reps · Rest 45 sec

  7. Hanging Leg Raises

    3 sets × 14 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 7

D1

Upper A - Heavy

Heavy compound lifts for raw strength (Intensification Phase - Week 2/3)

70 min
strength
6 exercises

  1. Bench Press

    5 sets × 3 reps · Rest 180 sec

  2. Weighted Pull-ups

    5 sets × 3 reps · Rest 180 sec

  3. Overhead Press

    4 sets × 4 reps · Rest 150 sec

  4. Barbell Rows

    4 sets × 4 reps · Rest 150 sec

  5. Barbell Curls

    3 sets × 6 reps · Rest 90 sec

  6. Skull Crushers

    3 sets × 6 reps · Rest 90 sec

D2

Lower A - Heavy

Build legs that support the beast (Intensification Phase - Week 2/3)

75 min
strength
6 exercises

  1. Back Squat

    5 sets × 3 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 4 reps · Rest 150 sec

  3. Front Squat

    3 sets × 6 reps · Rest 120 sec

  4. Leg Curls

    3 sets × 8 reps · Rest 90 sec

  5. Standing Calf Raises

    4 sets × 10 reps · Rest 60 sec

  6. Ab Wheel Rollouts

    3 sets × 10 reps · Rest 60 sec

D3

Upper B - Volume

Supersets for size and definition (Intensification Phase - Week 2/3)

65 min
hypertrophy
7 exercises

  1. Incline Dumbbell Press

    4 sets × 8 reps

    Superset

  2. Cable Rows

    4 sets × 8 reps · Rest 90 sec

    Superset

  3. Dumbbell Flyes

    3 sets × 10 reps

    Superset

  4. Reverse Flyes

    3 sets × 10 reps · Rest 60 sec

    Superset

  5. Dumbbell Curls

    3 sets × 10 reps

    Superset

  6. Tricep Pushdowns

    3 sets × 10 reps · Rest 60 sec

    Superset

  7. Farmer Carries

    3 sets × 40m · Rest 90 sec

D4

Lower B - Volume

High volume leg destroyer (Intensification Phase - Week 2/3)

70 min
hypertrophy
7 exercises

  1. Leg Press

    4 sets × 10 reps · Rest 90 sec

  2. Walking Lunges

    3 sets × 12 each · Rest 90 sec

  3. Leg Extensions

    3 sets × 13 reps

    Superset

  4. Leg Curls

    3 sets × 13 reps · Rest 60 sec

    Superset

  5. Hip Thrusts

    4 sets × 8 reps · Rest 90 sec

  6. Seated Calf Raises

    4 sets × 13 reps · Rest 45 sec

  7. Hanging Leg Raises

    3 sets × 13 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 8

D1

Upper A - Heavy

Heavy compound lifts for raw strength (Intensification Phase - Week 3/3)

70 min
strength
6 exercises

  1. Bench Press

    5 sets × 3 reps · Rest 180 sec

  2. Weighted Pull-ups

    5 sets × 3 reps · Rest 180 sec

  3. Overhead Press

    4 sets × 3 reps · Rest 150 sec

  4. Barbell Rows

    4 sets × 3 reps · Rest 150 sec

  5. Barbell Curls

    3 sets × 5 reps · Rest 90 sec

  6. Skull Crushers

    3 sets × 5 reps · Rest 90 sec

D2

Lower A - Heavy

Build legs that support the beast (Intensification Phase - Week 3/3)

75 min
strength
6 exercises

  1. Back Squat

    5 sets × 3 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 3 reps · Rest 150 sec

  3. Front Squat

    3 sets × 5 reps · Rest 120 sec

  4. Leg Curls

    3 sets × 7 reps · Rest 90 sec

  5. Standing Calf Raises

    4 sets × 9 reps · Rest 60 sec

  6. Ab Wheel Rollouts

    3 sets × 9 reps · Rest 60 sec

D3

Upper B - Volume

Supersets for size and definition (Intensification Phase - Week 3/3)

65 min
hypertrophy
7 exercises

  1. Incline Dumbbell Press

    4 sets × 7 reps

    Superset

  2. Cable Rows

    4 sets × 7 reps · Rest 90 sec

    Superset

  3. Dumbbell Flyes

    3 sets × 9 reps

    Superset

  4. Reverse Flyes

    3 sets × 9 reps · Rest 60 sec

    Superset

  5. Dumbbell Curls

    3 sets × 9 reps

    Superset

  6. Tricep Pushdowns

    3 sets × 9 reps · Rest 60 sec

    Superset

  7. Farmer Carries

    3 sets × 40m · Rest 90 sec

D4

Lower B - Volume

High volume leg destroyer (Intensification Phase - Week 3/3)

70 min
hypertrophy
7 exercises

  1. Leg Press

    4 sets × 9 reps · Rest 90 sec

  2. Walking Lunges

    3 sets × 12 each · Rest 90 sec

  3. Leg Extensions

    3 sets × 12 reps

    Superset

  4. Leg Curls

    3 sets × 12 reps · Rest 60 sec

    Superset

  5. Hip Thrusts

    4 sets × 7 reps · Rest 90 sec

  6. Seated Calf Raises

    4 sets × 12 reps · Rest 45 sec

  7. Hanging Leg Raises

    3 sets × 12 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

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