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The Mutant
by Rheumach
26 athletes joined
5.0
(1 rating)
Program Description
Building Size and Strength via personally tested methods. Taking inspiration from BBB, Smolov, and Raider, I've designed a program that fits my favorite accessories and parts of the lift into a program with zero junk volume and a high rate of return on all core lifts with accessories to boot. Swapping for variations of SBD and your accessories is fine, just make sure you're attempting to add 5-10lbs per week on your main lifts.
Program Overview
Level
Intermediate, Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jan 03, 2024 03:43
Last Edited
May 27, 2024 05:46
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
75%
80%
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
20-30 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
7
Push Up
1 Set
15-20 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
75%
80%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
5 Sets
10 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
75%
80%
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Face Pull
2 Sets
15-20 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
8
Push Up
2 Sets
15-20 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
75%
80%
2
Squat (Barbell)
4 Sets
10 Reps
50%
3
Seated Row (Cable)
5 Sets
10 Reps
4
Leg Press (45 Degrees)
3 Sets
10-15 Reps
5
Hip Thrust (Barbell)
3 Sets
10 Reps
6
Standing Calf Raise
3 Sets
15 Reps
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
20-30 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
7
Push Up
1 Set
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Seated Row (Cable)
5 Sets
10 Reps
4
Leg Press (45 Degrees)
3 Sets
10-15 Reps
5
Hip Thrust (Barbell)
3 Sets
10 Reps
6
Standing Calf Raise
3 Sets
15 Reps
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Face Pull
2 Sets
15-20 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
8
Push Up
2 Sets
15-20 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
2
Deadlift (Barbell)
5 Sets
10 Reps
3
Lat Pulldown
5 Sets
10 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
20-30 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
7
Push Up
1 Set
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Seated Row (Cable)
5 Sets
10 Reps
4
Leg Press (45 Degrees)
3 Sets
10-15 Reps
5
Hip Thrust (Barbell)
3 Sets
10 Reps
6
Standing Calf Raise
3 Sets
15 Reps
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Face Pull
2 Sets
15-20 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
8
Push Up
2 Sets
15-20 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
2
Deadlift (Barbell)
5 Sets
10 Reps
3
Lat Pulldown
5 Sets
10 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
20-30 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
7
Push Up
1 Set
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Seated Row (Cable)
5 Sets
10 Reps
4
Leg Press (45 Degrees)
3 Sets
10-15 Reps
5
Hip Thrust (Barbell)
3 Sets
10 Reps
6
Standing Calf Raise
3 Sets
15 Reps
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Face Pull
2 Sets
15-20 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
8
Push Up
2 Sets
15-20 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
2
Deadlift (Barbell)
5 Sets
10 Reps
3
Lat Pulldown
5 Sets
10 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
20-30 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
7
Push Up
1 Set
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Seated Row (Cable)
5 Sets
10 Reps
4
Leg Press (45 Degrees)
3 Sets
10-15 Reps
5
Hip Thrust (Barbell)
3 Sets
10 Reps
6
Standing Calf Raise
3 Sets
15 Reps
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Face Pull
2 Sets
15-20 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
8
Push Up
2 Sets
15-20 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
2
Deadlift (Barbell)
5 Sets
10 Reps
3
Lat Pulldown
5 Sets
10 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
20-30 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
7
Push Up
1 Set
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Seated Row (Cable)
5 Sets
10 Reps
4
Leg Press (45 Degrees)
3 Sets
10-15 Reps
5
Hip Thrust (Barbell)
3 Sets
10 Reps
6
Standing Calf Raise
3 Sets
15 Reps
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Face Pull
2 Sets
15-20 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
8
Push Up
2 Sets
15-20 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
2
Deadlift (Barbell)
5 Sets
10 Reps
3
Lat Pulldown
5 Sets
10 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
20-30 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
7
Push Up
1 Set
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Seated Row (Cable)
5 Sets
10 Reps
4
Leg Press (45 Degrees)
3 Sets
10-15 Reps
5
Hip Thrust (Barbell)
3 Sets
10 Reps
6
Standing Calf Raise
3 Sets
15 Reps
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Face Pull
2 Sets
15-20 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
8
Push Up
2 Sets
15-20 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
2
Deadlift (Barbell)
5 Sets
10 Reps
3
Lat Pulldown
5 Sets
10 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
75%
80%
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
20-30 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
7
Push Up
1 Set
15-20 Reps
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
75%
80%
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Face Pull
2 Sets
15-20 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
8
Push Up
2 Sets
15-20 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
75%
80%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
5 Sets
10 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
75%
80%
2
Squat (Barbell)
4 Sets
10 Reps
50%
3
Seated Row (Cable)
5 Sets
10 Reps
4
Leg Press (45 Degrees)
3 Sets
10-15 Reps
5
Hip Thrust (Barbell)
3 Sets
10 Reps
6
Standing Calf Raise
3 Sets
15 Reps
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
20-30 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
7
Push Up
1 Set
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Seated Row (Cable)
5 Sets
10 Reps
4
Leg Press (45 Degrees)
3 Sets
10-15 Reps
5
Hip Thrust (Barbell)
3 Sets
10 Reps
6
Standing Calf Raise
3 Sets
15 Reps
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Face Pull
2 Sets
15-20 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
8
Push Up
2 Sets
15-20 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
2
Deadlift (Barbell)
5 Sets
10 Reps
3
Lat Pulldown
5 Sets
10 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
20-30 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
7
Push Up
1 Set
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Seated Row (Cable)
5 Sets
10 Reps
4
Leg Press (45 Degrees)
3 Sets
10-15 Reps
5
Hip Thrust (Barbell)
3 Sets
10 Reps
6
Standing Calf Raise
3 Sets
15 Reps
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Face Pull
2 Sets
15-20 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
8
Push Up
2 Sets
15-20 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
2
Deadlift (Barbell)
5 Sets
10 Reps
3
Lat Pulldown
5 Sets
10 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
20-30 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
7
Push Up
1 Set
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Seated Row (Cable)
5 Sets
10 Reps
4
Leg Press (45 Degrees)
3 Sets
10-15 Reps
5
Hip Thrust (Barbell)
3 Sets
10 Reps
6
Standing Calf Raise
3 Sets
15 Reps
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Face Pull
2 Sets
15-20 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
8
Push Up
2 Sets
15-20 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
2
Deadlift (Barbell)
5 Sets
10 Reps
3
Lat Pulldown
5 Sets
10 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
20-30 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
7
Push Up
1 Set
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Seated Row (Cable)
5 Sets
10 Reps
4
Leg Press (45 Degrees)
3 Sets
10-15 Reps
5
Hip Thrust (Barbell)
3 Sets
10 Reps
6
Standing Calf Raise
3 Sets
15 Reps
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Face Pull
2 Sets
15-20 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
8
Push Up
2 Sets
15-20 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
2
Deadlift (Barbell)
5 Sets
10 Reps
3
Lat Pulldown
5 Sets
10 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps