Mutant mass training program


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

 

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