The Mutant Mass Training Program is a 28-day plan that is scientifically designed to maximize muscle growth! This program is perfect for hardgainers or anyone whose primary goal is to pack on MUTANT size!
The Mutant Mass program is a periodized 3-day split training plan, so you'll notice that each week your set and rep ranges are changing. You must also remember that the rest days between each workout are essential! Your body actually grows and builds new muscle tissue while you're resting, so make sure you take your rest days and get at least 8 hours of quality sleep every night. After you complete this program, rest for a few days, and you can then repeat for an additional 28-day cycle.
Mutant Mass 28-Day Training Calendar | ||||||
| Day 1 Chest / Back Workout #1 | Day 2 Rest | Day 3 Legs / Abs Workout #1 | Day 4 Rest | Day 5 Shoulders / Arms Workout #1 | Day 6 Rest | Day 7 Chest / Back Workout #2 |
| Day 8 Rest | Day 9 Legs / Abs Workout #2 | Day 10 Rest | Day 11 Shoulders / Arms Workout #2 | Day 12 Rest | Day 13 Chest / Back Workout #3 | Day 14 Rest |
| Day 15 Legs / Abs Workout #3 | Day 16 Rest | Day 17 Shoulders / Arms Workout #3 | Day 18 Rest | Day 19 Chest / Back Workout #4 | Day 20 Rest | Day 21 Legs / Abs Workout #4 |
| Day 22 Rest | Day 23 Shoulders / Arms Workout #4 | Day 24 Rest | Day 25 Chest / Back Workout #5 | Day 26 Rest | Day 27 Legs / Abs Workout #5 | Day 28 Shoulders / Arms Workout #5 |
Weight-Training Workouts | Set / Reps | ||||
| Chest/Back Workout 1. Flat Bench Press 2. Bent-Over Barbell Rows 3. Incline Dumbbell Press 4. Close-Grip Weighted Chin-Ups 5. Decline Barbell Press 6. Seated Cable Rows | #1 2 / 15 2 / 15 2 / 15 2 / 15 2 / 15 2 / 15 | #2 3 / 12 3 / 12 3 / 12 3 / 12 3 / 12 3 / 12 | #3 4 / 10 4 / 10 4 / 10 4 / 10 4 / 10 4 / 10 | #4 4 / 8 4 / 8 4 / 8 4 / 8 4 / 8 4 / 8 | #5 5 / 6 5 / 6 5 / 6 5 / 6 5 / 6 5 / 6 |
| Legs / Abs Workout 1. Barbell Squats 2. Stiff Legged Barbell Deadlifts 3. Leg Press 4. Standing Calf Raises 5. Weighted Cable Crunches 6. Hanging Leg Raises | #1 2 / 15 2 / 15 2 / 15 2 / 15 2 / 15 2 / 15 | #2 3 / 12 3 / 12 3 / 12 3 / 12 3 / 12 3 / 12 | #3 4 / 10 4 / 10 4 / 10 4 / 10 4 / 10 4 / 10 | #4 4 / 8 4 / 8 4 / 8 4 / 8 4 / 8 4 / 8 | #5 5 / 6 5 / 6 5 / 6 5 / 6 5 / 6 5 / 6 |
| Shoulders / Arms Workout 1. Military Barbell Shoulder Press 2. Upright Barbell Rows 3. Standing Lateral Dumbbell Raises 4. Bent-Over Lateral Dumbbell Raises 5. Overhead Triceps Dumbbell Extensions 6. Standing Barbell Curls | #1 2 / 15 2 / 15 2 / 15 2 / 15 2 / 15 2 / 15 | #2 3 / 12 3 / 12 3 / 12 3 / 12 3 / 12 3 / 12 | #3 4 / 10 4 / 10 4 / 10 4 / 10 4 / 10 4 / 10 | #4 4 / 8 4 / 8 4 / 8 4 / 8 4 / 8 4 / 8 | #5 5 / 6 5 / 6 5 / 6 5 / 6 5 / 6 5 / 6 |
