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Wolverine (David Kingsbury)

David Kingsbury's program used to prepare Hugh Jackman for X-Men. Each main lift runs a 4-week wave: 4×5 → 4×4 → 4×3 → 4×10 deload. Working 1RM = 90% of actual 1RM (same as a 5/3/1 training max). After each wave the working max grows — +10% lower body, +5% upper — then it repeats.

Intermediate 5 days/week 4-week cycle · repeats ~45–60 min/session

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Free during beta · auto progression, rest timers & PR tracking built in

Progression

How progression works

% of Training Max, +5% TM per cycleDouble: reach rep ceiling on all sets → +2.5 kg% of Training Max, +10% TM per cycle

DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.

The program

Wolverine (David Kingsbury) — every set, every session

Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.

Week 15 sessions

Day 1 — Chest/Shoulders (Volume)

Monday~45–60 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	2×5 @ 65% 2×5 @ 75%	2:30
Overhead Press (Dumbbell)	4×10–12	2:30
Lateral Raise (Dumbbell)	4×10–12	2:30
Triceps Dip	3×10+ AMRAP	2:30
Triceps Pushdown	3×10–12	2:30

Day 2 — Legs (Volume)

Tuesday~55–75 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	2×5 @ 65% 2×5 @ 75%	2:30
Front Squat	4×10–12	2:30
Single Leg Press (Machine)	4×10–12	2:30
Standing Calf Raise	4×15–20	2:30
Hanging Leg Raise	3×15	2:30
Ab Wheel	3×10	2:30

Day 3 — Back/Biceps (Volume)

Wednesday~45–60 min

Exercise	Sets × Reps	Rest
Pull Up	2×5 @ 65% 2×5 @ 75%	2:30
Bent Over Row (Barbell)	4×10–12	2:30
Lat Pulldown - Close Grip (Cable)	3×10+ AMRAP	2:30
Seated Incline Curl (Dumbbell)	3×10–12	2:30
Bicep Curl (Barbell)	3×10–12	2:30

Day 4 — Shoulders/Chest (Volume)

Thursday~45–60 min

Exercise	Sets × Reps	Rest
Overhead Press (Dumbbell)	2×5 @ 65% 2×5 @ 75%	2:30
Incline Bench Press (Barbell)	4×10–12	2:30
Chest Fly (Dumbbell)	3×10–12	2:30
Bicep Curl (Cable)	3×10–12	2:30
Skullcrusher (Barbell)	3×10–12	2:30

Day 5 — Deadlift/Core (Volume)

Friday~40–50 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	2×5 @ 65% 2×5 @ 75%	2:30
Romanian Deadlift (Barbell)	4×10–12	2:30
Ab Wheel	3×10	2:30
Hanging Leg Raise	3×15	2:30

Week 25 sessions

Day 1 — Chest/Shoulders (Build)

Monday~45–60 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×4 @ 65% 1×4 @ 75% 2×4 @ 85%	2:30
Overhead Press (Dumbbell)	4×10–12	2:30
Lateral Raise (Dumbbell)	4×10–12	2:30
Triceps Dip	3×10+ AMRAP	2:30
Triceps Pushdown	3×10–12	2:30

Day 2 — Legs (Build)

Tuesday~55–70 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×4 @ 65% 1×4 @ 75% 2×4 @ 85%	2:30
Front Squat	4×10–12	2:30
Single Leg Press (Machine)	4×10–12	2:30
Standing Calf Raise	4×15–20	2:30
Hanging Leg Raise	3×15	2:30
Ab Wheel	3×10	2:30

Day 3 — Back/Biceps (Build)

Wednesday~45–60 min

Exercise	Sets × Reps	Rest
Pull Up	1×4 @ 65% 1×4 @ 75% 2×4 @ 85%	2:30
Bent Over Row (Barbell)	4×10–12	2:30
Lat Pulldown - Close Grip (Cable)	3×10+ AMRAP	2:30
Seated Incline Curl (Dumbbell)	3×10–12	2:30
Bicep Curl (Barbell)	3×10–12	2:30

Day 4 — Shoulders/Chest (Build)

Thursday~45–60 min

Exercise	Sets × Reps	Rest
Overhead Press (Dumbbell)	1×4 @ 65% 1×4 @ 75% 2×4 @ 85%	2:30
Incline Bench Press (Barbell)	4×10–12	2:30
Chest Fly (Dumbbell)	3×10–12	2:30
Bicep Curl (Cable)	3×10–12	2:30
Skullcrusher (Barbell)	3×10–12	2:30

Day 5 — Deadlift/Core (Build)

Friday~40–50 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×4 @ 65% 1×4 @ 75% 2×4 @ 85%	2:30
Romanian Deadlift (Barbell)	4×10–12	2:30
Ab Wheel	3×10	2:30
Hanging Leg Raise	3×15	2:30

Week 35 sessions

Day 1 — Chest/Shoulders (Heavy)

Monday~45–60 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×3 @ 70% 1×3 @ 80% 1×3 @ 90% 1×3+ @ 90% AMRAP	2:30
Overhead Press (Dumbbell)	4×10–12	2:30
Lateral Raise (Dumbbell)	4×10–12	2:30
Triceps Dip	3×10+ AMRAP	2:30
Triceps Pushdown	3×10–12	2:30

Day 2 — Legs (Heavy)

Tuesday~55–70 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×3 @ 70% 1×3 @ 80% 1×3 @ 90% 1×3+ @ 90% AMRAP	2:30
Front Squat	4×10–12	2:30
Single Leg Press (Machine)	4×10–12	2:30
Standing Calf Raise	4×15–20	2:30
Hanging Leg Raise	3×15	2:30
Ab Wheel	3×10	2:30

Day 3 — Back/Biceps (Heavy)

Wednesday~45–60 min

Exercise	Sets × Reps	Rest
Pull Up	1×3 @ 70% 1×3 @ 80% 1×3 @ 90% 1×3+ @ 90% AMRAP	2:30
Bent Over Row (Barbell)	4×10–12	2:30
Lat Pulldown - Close Grip (Cable)	3×10+ AMRAP	2:30
Seated Incline Curl (Dumbbell)	3×10–12	2:30
Bicep Curl (Barbell)	3×10–12	2:30

Day 4 — Shoulders/Chest (Heavy)

Thursday~45–60 min

Exercise	Sets × Reps	Rest
Overhead Press (Dumbbell)	1×3 @ 70% 1×3 @ 80% 1×3 @ 90% 1×3+ @ 90% AMRAP	2:30
Incline Bench Press (Barbell)	4×10–12	2:30
Chest Fly (Dumbbell)	3×10–12	2:30
Bicep Curl (Cable)	3×10–12	2:30
Skullcrusher (Barbell)	3×10–12	2:30

Day 5 — Deadlift/Core (Heavy)

Friday~40–50 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×3 @ 70% 1×3 @ 80% 1×3 @ 90% 1×3+ @ 90% AMRAP	2:30
Romanian Deadlift (Barbell)	4×10–12	2:30
Ab Wheel	3×10	2:30
Hanging Leg Raise	3×15	2:30

Week 45 sessions

Day 1 — Chest/Shoulders (Deload)

Monday~45–65 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×10 @ 40% 1×10 @ 50% 2×10 @ 60%	2:30
Overhead Press (Dumbbell)	4×10–12	2:30
Lateral Raise (Dumbbell)	4×10–12	2:30
Triceps Dip	3×10+ AMRAP	2:30
Triceps Pushdown	3×10–12	2:30

Day 2 — Legs (Deload)

Tuesday~55–75 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×10 @ 40% 1×10 @ 50% 2×10 @ 60%	2:30
Front Squat	4×10–12	2:30
Single Leg Press (Machine)	4×10–12	2:30
Standing Calf Raise	4×15–20	2:30
Hanging Leg Raise	3×15	2:30
Ab Wheel	3×10	2:30

Day 3 — Back/Biceps (Deload)

Wednesday~45–60 min

Exercise	Sets × Reps	Rest
Pull Up	1×10 @ 40% 1×10 @ 50% 2×10 @ 60%	2:30
Bent Over Row (Barbell)	4×10–12	2:30
Lat Pulldown - Close Grip (Cable)	3×10+ AMRAP	2:30
Seated Incline Curl (Dumbbell)	3×10–12	2:30
Bicep Curl (Barbell)	3×10–12	2:30

Day 4 — Shoulders/Chest (Deload)

Thursday~45–60 min

Exercise	Sets × Reps	Rest
Overhead Press (Dumbbell)	1×10 @ 40% 1×10 @ 50% 2×10 @ 60%	2:30
Incline Bench Press (Barbell)	4×10–12	2:30
Chest Fly (Dumbbell)	3×10–12	2:30
Bicep Curl (Cable)	3×10–12	2:30
Skullcrusher (Barbell)	3×10–12	2:30

Day 5 — Deadlift/Core (Deload)

Friday~40–55 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×10 @ 40% 1×10 @ 50% 2×10 @ 60%	2:30
Romanian Deadlift (Barbell)	4×10–12	2:30
Ab Wheel	3×10	2:30
Hanging Leg Raise	3×15	2:30

Source: David Kingsbury — davidkingsbury.com

DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.

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How progression works

Wolverine (David Kingsbury) — every set, every session

Day 1 — Chest/Shoulders (Volume)

Day 2 — Legs (Volume)

Day 3 — Back/Biceps (Volume)

Day 4 — Shoulders/Chest (Volume)

Day 5 — Deadlift/Core (Volume)

Day 1 — Chest/Shoulders (Build)

Day 2 — Legs (Build)

Day 3 — Back/Biceps (Build)

Day 4 — Shoulders/Chest (Build)

Day 5 — Deadlift/Core (Build)

Day 1 — Chest/Shoulders (Heavy)

Day 2 — Legs (Heavy)

Day 3 — Back/Biceps (Heavy)

Day 4 — Shoulders/Chest (Heavy)

Day 5 — Deadlift/Core (Heavy)

Day 1 — Chest/Shoulders (Deload)

Day 2 — Legs (Deload)

Day 3 — Back/Biceps (Deload)

Day 4 — Shoulders/Chest (Deload)

Day 5 — Deadlift/Core (Deload)

Run Wolverine (David Kingsbury) in DropSet

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