WolfeFit 10 Week Muscle Building program

WolfeFit

Coach
Adam Wolfe

Welcome to your 10-week journey towards increased muscle mass and strength.

This program is designed to prioritize heavy lifting and low-volume training to stimulate muscle growth effectively. By focusing on lifting heavier weights with fewer repetitions, we aim to maximize muscle growth and strength gains over the next 10 weeks.

Stick closely to a diet that focuses on mass gaining and you will, without a doubt, get the results you want from this workout program.

Program Overview

● Objective: Build muscle mass and increase strength ● Duration: 10 weeks ● Focus: Heavy weights, low volume (fewer repetitions per set) ● Cardio: No cardio workouts are included in this program, allowing full focus on strength and muscle building

$39
Get WolfeFit 10 Week Muscle Building program
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15 Years of Training
This program brings together all the experience I have with years of high level athletics and strength training wrapped up into one muscle building program with my own personal spin on it.
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Guaranteed muscle building
Sticking to this program day in and day out with a mass gaining specific diet will guarantee an increase in muscle mass. This program mirrors the way I have trained for years when I’m shooting for building muscle mass and strength.
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Tech That Makes Training SO EASY
Track your progress, your sleep, mood, energy, stress and soreness. Leverage the app to track how you’re progressing in the gym as well as outside of it. TrainHeroic is the absolute best platform to execute your training. There are no more excuses with this app.
Features
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Programming 5 days per week
Daily strength and hypertrophy training accessible and challenging for athletes of any level or background
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Exercise Video Demos and Coaching
ELIMINATE GUESSWORK AND GET TO WORK!
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Delivered through TrainHeroic
Ditch the spreadsheets, notebooks, pdfs and ebooks. The app does all the tracking for you with coaching and points of performance built in!
Equipment
Required
BARBELL // DUMBBELLS // CABLES // ADJUSTABLE BENCH // EZ CURL BAR // SQUAT/BENCH RACK
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Sample Week
Week 1 of 10-week program
Sunday
Day 1

A

Squats

4 x 8

B

Reverse Lunges

4 x 6

C

RDL (dumbbell)

4 x 8

D1

Leg Extension

4 x 10

D2

Prone Machine Hamstring Curl

4 x 10

Monday
Day 2

A

Rest

Tuesday
Day 3

A

Pull-Up

4 x 10

B

Alternating DB Hammer Curl

4 x 8

C

Barbell Rows

4 x 8

D

Dumbbell Preacher Curls

4 x 10

E

Seated Cable Row

4 x 8

Wednesday
Day 4

A

Flat Alternating Dumbbell Bench Press

4 x 8

B

Incline Fly Cable

4 x 10

C

Skull Crushers

4 x 8

D

Incline dumbbell bench press

3 x 8

E

Tricep Pushdown

4 x 8

Thursday
Day 5

A1

Russian Twist

3 x 15

A2

Plank

3 x 1:00

B

Cable Wrist Curl

3 x 20

C

Cable Reverse Wrist Curl

3 x 20

D

Hanging Knee Raise

3 x 25

Friday
Day 6

A

Seated DB Shoulder Press

4 x 8

B

Cable Lateral Raises

4 x 10

C

Cable Front Raise

4 x 10

D

Face Pulls

4 x 10

E

Barbell Upright Row

4 x 8

Saturday
Day 7

A

Rest

Coach
More from WolfeFit
coach-avatar Adam Wolfe

15 years in the gym and more than half of those years I’ve spent being coached by elite coaches or coaching myself. Playing D1 baseball allowed me access to strength training coaches of the highest caliber. There are infinite ways to train and build an amazing physique. This is a culmination of years of knowledge, practice, and receiving top coaching wrapped up in one program with my spin on it.

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Your Ultimate Muscle Building Program

Why Wait? Pick your start date, adjust training to your busy life, and get going. Better quality training for a fraction of the cost of some random personal trainer!

Get WolfeFit 10 Week Muscle Building program
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FAQs
Who is this program for?
Anyone looking to pack on muscle mass.
If I can't lift heavy, is this program gonna work for me?
Yup! "Heavy" is relative. Whether you’re a beginner or an experienced vet in the weight room, this program is proven. And the app will help you track and maintain progress no matter where you're starting from!

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WolfeFit 10 Week Muscle Building program
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