Key:

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

DB - dumbbell
BB - barbell

Day 1
BB bench press 4 x 5
DB one arm rows 3 x 8
DB incline bench press 2 x 10
Body weight or assisted pull ups 2 x amap
DB standing alternating shoulder press 2 x 20
a) DB standing alternating bicep curl 2 x 8
b) DB standing two hand OH tricep press 2 x 8
Notes:
Day 2
BB back squats 4 x 5
Seated calf raises 3 x 8
BB alternating lunges 2 x 10
Standing calf raises 2 x 12
BB good mornings 2 x 20
a) Reverse crunch 3 x amap
b) Fold ups 3 x amap
c) Russian twist w/ medicine ball 3 x 15
Notes:
Day 3

Off

Day 4
BB bent over rows 4 x 5
DB bench press 3 x 8
Weighted or assisted chin ups 2 x 8
DB incline flyes 2 x 12
a) DB alternating front raise 2 x 10
b) DB side raise 2 x 10
a) BB standing bicep curl 2 x 8
b) Dips 2 x 8
Notes:
Day 5
BB deadlift 4 x 5
One leg standing calf raise holding a DB 3 x 8
Glute-ham raises 2 x amap
BB jump squats 2 x 10
a) Windshield wipers 3 x amap
b) Ab wheel roll outs 3 x amap
c) Situps w/ medicine ball on chest 3 x 8
Notes:
Day 6
Day 7

Off
Off

OH - overhead

amap - as many as possible

Day 8
BB incline bench press 4 x 5
Neutral grip t-bar or cable rows 3 x 8
Standing military press 2 x 10
Weighted or assisted pull ups 2 x 8
DB bench press 2 x 20
a) DB one arm concentration curls 2 x 8
b) Skull crushers 2 x 8
Notes:
Day 9
BB back squats 4 x 5
a) Ab wheel roll outs 3 x amap
b) Seated calf raises 3 x 12
DB walking lunges 2 x 10
a) Vertical leg raise or captains chair 3 x amap
b) Standing calf raises 2 x 5
BB Romanian deadlifts 2 x 15
Bicycle maneuver 3 x amap
Notes:
Day 10

Off

Day 11
BB bent over rows 4 x 5
DB incline bench press 3 x 8
BB shrugs 2 x 10
Body weight or assisted chin ups 2 x (amap)
a) Dips 2 x 5
b) DB reverse flyes 2 x 10
Notes:
Day 12
BB deadlift 4 x 5
Toe push on sled 3 x 12
BB side lunges 2 x 10
One leg curl 2 x 8
a) Medicine ball sit up toss 3 x 20
b) DB side bends 3 x 12
c) Flutter kicks 3 x amap
Notes:
Day 13
Day 14

Off
Off

Day 15
BB bench press 3 x 5 (120% of 5 rep max)
Weighted or assisted chin ups 3 x 5 (120% of 5 rep max)
DB one arm clean and press 3 x 8
BB Shrugs - 3 x 7
a) Tricep cable push downs 2 x 10
b) Hammer curls 2 x 10
Notes:
Day 16
BB deadlift 5 x 5,2,1,1,1
Donkey calf raises 2 x 8
BB squats 5 x 5,2,1,1,1
Glute-ham raises 2 x amap
a) Ab wheel roll outs 3 x amap
b) Reverse crunches 3 x amap
Notes:
Day 17

Off

Day 18
BB bent over rows 3 x 8
DB bench press 3 x 8
Body weight or assisted chin ups 2 x amap
Standing military press 2 x 10
a) Dips 2 x 8
b) DB side raises 2 x 10
Notes:
Day 19
BB deadlift 3 x 8
Standing calf raise 2 x 10
BB front squats 3 x 8
One leg curl 2 x 10
a) Windshield wipers 3 x amap
b) Sit ups w/ medicine ball or plate 3 x 8
Notes:
Day 20
Day 21

Off
Off

This training log goes along with Werewolf Training for Muscle Gains with the extra rest protocol.
http://www.projectswole.com/weight-training/werewolf-training-a-weightlifting-routine-to-gain-muscle/
Also see Werewolf Training for Strength Gains, for use after 3 cycles of Muscle Gains.
http://www.projectswole.com/weight-training/werewolf-training-a-weightlifting-routine-to-gain-strength/