21-Day Muscle Program
Werewolf Muscle
Hypertrophy-oriented resistance work on a three-day rhythm, with Neural Activation Training, plyometrics, abdominal giant sets, and optional HIIT/HIRT conditioning layered on top. Three OFF days anchor the cycle.
Roadmap
- Day1Workout 1
BB bench press · DB one arm rows · DB incline bench press · +7 more
ResistanceHIRT - Day2Workout 2
BB back squats · BB good mornings · DB alternating lunges · +3 more
ResistanceTabata - Day3Neural Activation Training (NAT), AbsWorkout 3
NAT Plyo push ups · NAT Inverted rows · NAT Vertical jump series · +3 more
NATAbs - Day4Workout 4
BB bent over rows · BB push press · Weighted or assisted chin ups · +7 more
ResistanceHIRT - Day5Workout 5
BB deadlift · BB jump squats · BB shrugs · +3 more
ResistanceHIIT - Day6Neural Activation Training (NAT), AbsWorkout 6
NAT Speed squats · NAT Incline plyo push ups · NAT Speed deadlifts · +3 more
NATAbs - Day7Off
Rest day
Off - Day8Workout 7
BB incline bench press · Neutral grip t-bar or cable rows · Standing military press · +7 more
ResistanceHIRT - Day9Workout 8
BB back squats · Stiff leg deadlift · Seated calf raises · +3 more
ResistanceTabata - Day10Neural Activation Training (NAT), AbsWorkout 9
NAT Inverted rows · NAT Diamond plyo push ups · NAT Box jump · +3 more
NATAbs - Day11Workout 10
BB bent over rows · DB incline bench press · BB shrugs · +7 more
ResistanceHIRT - Day12Workout 11
Rack lockouts · BB front squat · Toe push on sled · +3 more
ResistanceHIIT - Day13Neural Activation Training (NAT), AbsWorkout 12
NAT Plyo depth push ups · NAT Jump squat series · NAT Pull downs with cables or bands · +3 more
NATAbs - Day14Off
Rest day
Off - Day15Workout 13
BB bench press · Weighted or assisted pull ups max · DB one arm clean and press · +5 more
ResistanceMax TestHIRT - Day16Workout 14
BB squat max · Stiff leg deadlift · Donkey calf raises · +2 more
ResistanceMax TestTabata - Day17Neural Activation Training (NAT), AbsWorkout 15
NAT Plyo push up series · NAT Inverted row · NAT Speed squat · +3 more
NATAbs - Day18Workout 16
BB bench press max · BB bent over rows · DB standing shoulder press · +5 more
ResistanceMax TestHIRT - Day19Workout 17
BB deadlift max · BB front squats · Standing calf raise · +2 more
ResistanceMax Test - Day20Neural Activation Training (NAT), AbsWorkout 18
NAT Plyo depth push ups · NAT Jump squat series · NAT Pull downs with cables or bands · +3 more
NATAbs - Day21Off
Rest day
Off