Mutant Mass Training Program

mutant mass training program
by MUTANT
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
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Chest / Back
Rest
Legs / Abs
Rest
Shoulders /
Rest
Chest / Back
Workout #1
Workout #1
Arms Workout
Workout #2
#1
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Rest
Legs / Abs
Rest
Shoulders /
Rest
Chest / Back
Rest
Workout #2
Arms Workout
Workout #3
#2
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Legs / Abs
Rest
Shoulders /
Rest
Chest / Back
Rest
Legs / Abs
Workout #3
Arms Workout
Workout #4
Workout #4
#3
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
Rest
Shoulders /
Rest
Chest / Back
Rest
Legs / Abs
Shoulders /
Workout #5
Arms Workout
Arms Workout
Workout #5
#4
#5
Weight-Training Workouts
Set / Reps
Chest/Back Workout
#1
#2
#3
#4
#5
1. Flat Bench Press
2 / 15
3 / 12
4 / 10
4/8
5/6
2. Bent-Over Barbell Rows
2 / 15
3 / 12
4 / 10
4/8
5/6
3. Incline Dumbbell Press
2 / 15
3 / 12
4 / 10
4/8
5/6
4. Close-Grip Weighted Chin-Ups
2 / 15
3 / 12
4 / 10
4/8
5/6
5. Decline Barbell Press
2 / 15
3 / 12
4 / 10
4/8
5/6
6. Seated Cable Rows
2 / 15
3 / 12
4 / 10
4/8
5/6
Legs / Abs Workout
#1
#2
#3
#4
#5
1. Barbell Squats
2 / 15
3 / 12
4 / 10
4/8
5/6
2. Stiff Legged Barbell Deadlifts
2 / 15
3 / 12
4 / 10
4/8
5/6
3. Leg Press
2 / 15
3 / 12
4 / 10
4/8
5/6
4. Standing Calf Raises
2 / 15
3 / 12
4 / 10
4/8
5/6
5. Weighted Cable Crunches
2 / 15
3 / 12
4 / 10
4/8
5/6
6. Hanging Leg Raises
2 / 15
3 / 12
4 / 10
4/8
5/6
Shoulders / Arms Workout
#1
#2
#3
#4
#5
1. Military Barbell Shoulder Press
2 / 15
3 / 12
4 / 10
4/8
5/6
2. Upright Barbell Rows
2 / 15
3 / 12
4 / 10
4/8
5/6
3. Standing Lateral Dumbbell Raises
2 / 15
3 / 12
4 / 10
4/8
5/6
4. Bent-Over Lateral Dumbbell Raises
2 / 15
3 / 12
4 / 10
4/8
5/6
5. Overhead Triceps Dumbbell Extensions
2 / 15
3 / 12
4 / 10
4/8
5/6
6. Standing Barbell Curls
2 / 15
3 / 12
4 / 10
4/8
5/6

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mutant mass training program

Mutant Mass 28-Day Training Calendar

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

Legs / Abs Workout

2. Stiff Legged Barbell Deadlifts

4. Standing Calf Raises

5. Weighted Cable Crunches

6. Hanging Leg Raises

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

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