28-Day Strength Program
Werewolf Strength
Heavier strength work built on banded lifts, rack pulls from three heights, and weighted pull-ups and chin-ups, alternating with 20-minute HIRT and abdominal HIRT sessions. Max testing precedes a structured recovery week.
Roadmap
- Day1Training
BB back squats · DB bench press · BB bent over rows · +4 more
Strength - Day220 Minute HIRT
Reverse crunch w/ bands · Skipping lunges · Push ups · +6 more
HIRT - Day3Training
BB bench press w/ bands · Stiff leg deadlifts · Pull ups, weighted if possible · +4 more
Strength - Day4Off
Rest day
Off - Day520 Minute Abdominal HIRT
Windshield wipers (or Russian twist holding a medicine ball) · Situps w/ medicine ball on chest · Ab wheel roll outs to the left, straight, right, repeat · +1 more
HIRTAbs - Day6Training
BB rack pulls 3 inches off the floor w/ bands · Incline BB bench press · One arm DB row · +3 more
Strength - Day7Off
Rest day
Off - Day8Training
BB back squats · DB bench press · BB bent over rows · +4 more
Strength - Day920 Minute HIRT
Reverse crunch w/ bands · Skipping lunges · Push ups · +6 more
HIRT - Day10Training
BB bench press w/ bands · Stiff leg deadlifts · Pull ups, weighted if possible · +4 more
Strength - Day11Off
Rest day
Off - Day1220 Minute Abdominal HIRT
Windshield wipers (or Russian twist holding a medicine ball) · Situps w/ medicine ball on chest · Ab wheel roll outs to the left, straight, right, repeat · +1 more
HIRTAbs - Day13Training
BB rack pulls 6 inches off the floor w/ bands · Incline BB bench press · One arm DB row · +3 more
Strength - Day14Off
Rest day
Off - Day15Training
BB back squats – test your max · DB bench press · BB bent over rows · +4 more
StrengthMax Test - Day1620 Minute HIRT
Reverse crunch w/ bands · Skipping lunges · Push ups · +6 more
HIRT - Day17Training
BB bench press · Stiff leg deadlifts · Pull ups, weighted if possible · +4 more
Strength - Day18Off
Rest day
Off - Day1920 Minute Abdominal HIRT
Windshield wipers (or Russian twist holding a medicine ball) · Situps w/ medicine ball on chest · Ab wheel roll outs to the left, straight, right, repeat · +1 more
HIRTAbs - Day20Training
BB rack pulls from 9 inches off the floor w/ bands · Incline BB bench press · Seated calf raise · +3 more
Strength - Day21Off
Rest day
Off - Day22Training
BB back squats · DB bench press · BB bent over rows · +2 more
StrengthRecovery - Day2320 Minute HIRT
Reverse crunch w/ bands · Skipping lunges · Push ups · +6 more
HIRTRecovery - Day24Training
BB bench press – test your max · Stiff leg deadlifts · Pull ups, bodyweight · +3 more
StrengthMax TestRecovery - Day25Off
Rest day
OffRecovery - Day2620 Minute Abdominal HIRT
Windshield wipers (or Russian twist holding a medicine ball) · Situps w/ medicine ball on chest · Ab wheel roll outs to the left, straight, right, repeat · +1 more
HIRTAbsRecovery - Day27Training
Deadlifts – test your max · One arm DB row · Incline BB bench press · +1 more
StrengthMax TestRecovery - Day28Off
Rest day
OffRecovery