Wolverine 4 Day Lifting Program

The Wolverine Program

It’s always hard to know if a program is going to be what you’re looking for. That’s why I include 4 different detail categories to help give you a better feel for if this is going to be a good fit for your lifting goals. The four categories are:

Program Emphasis – What is the goal of the program? Add Size? Gain Strength? Get Shredded? Look for a program that is going to emphasize what you’re trying to get out of your lifting program.

Lifts Included – Here I note some of the bigger, more complex exercises that are involved. This should give you a pretty good idea as to what kind of program you’re getting yourself into.

Equipment Needed – We all have different equipment available to us in our garage gyms. This list will let you know if you have everything you’re going to need. Exercises with an * have alternative exercises included.

Periodization – Periodization adds an extra layer of individualization to the program by giving you percentages of your own maxes to work off of. Does the program include any periodization, and if so, with what exercises? Those are listed here.

Program Emphasis Lifts Included:
  • Explosiveness
  • Strength
  • Snatch
  • Hang Cleans
  • Power Clean
  • Box Jumps
  • Back Squat
  • Front Squat
Equipment Needed Periodization
  • Barbell
  • Rack or Squat Stand
  • Bumper Plates
  • Box* (for jumps)
  • Band (Thin)
  • Pull-up Bar*

*Alt. Exercise Suggestions Included

  • Hang Clean + Front Squat
  • Back Squat
  • Clean Pulls
  • Bench Press
  • Power Clean
  • Front Squat
  • Deadlift


Ryan H

My name is Ryan Horton and I've spent the last 18 years as a Collegiate Strength and Conditioning Coach and am currently the Director of Sports Science with Georgia Tech Football. I've always set up workout areas at home everywhere we've lived, but now I have a garage and I'm going all out.

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