The Mutant

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.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Barbell)

Chest Fly (Dumbbell)

Tricep Pushdown (Cable)

Bicep Curl (Cable)

Lateral Raise (Dumbbell)

Push Up

Deadlift (Barbell)

Lat Pulldown

Leg Curl

Leg Extension

Abs Crunch (Weighted)

Seated Shoulder Press (Dumbbell)

Face Pull

Hammer Curl

Squat (Barbell)

Seated Row (Cable)

Leg Press (45 Degrees)

Hip Thrust (Barbell)

Standing Calf Raise

Attempt to add 10-20lbs from previous week on core lifts

Attempt to add 5-10lbs from previous week on core lifts

Attempt to add 10-20lbs on core lifts from previous week

1 reviews for The Mutant