Mutación
Programa diseñado para personas intermedias con zonas rezagadas (antebrazo y gemelo)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps | @8 |
| 2 | Barbell Row | 3 | 5 reps | @8 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 9 reps | @8 |
| 4 | Lat Pulldown | 3 | 9 reps | @8 |
| 5 | Shoulder Press (Machine) | 4 | 6 reps | @8 |
| 6 | One Arm Lateral Raise (Cable) | 8 | 13 reps | @8 |
| 7 | Lying Tricep Extension (Barbell) | 4 | 12 reps | @8 |
| 8 | Bicep Curl (EZ Bar) | 4 | 11 reps | @8 |
| 9 | Abs Crunch In High Cable | 4 | 14 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 5 reps | @8 |
| 2 | Stiff Leg Deadlift | 4 | 5 reps | @8 |
| 3 | Hip Thrust (Barbell) | 4 | 5 reps | @8 |
| 4 | Leg Extension | 4 | 11 reps | @8 |
| 5 | Seated Hamstring Curl | 4 | 11 reps | @8 |
| 6 | Calf Raise (Leg Press) | 5 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 12 reps | @8 |
| 2 | Bench Press (Dumbbell) | 3 | 12 reps | @8 |
| 3 | Seated Dip (Machine) | 3 | 12 reps | @8 |
| 4 | Shoulder Press (Machine) | 4 | 12 reps | @8 |
| 5 | Lateral Raise (Dumbbell) | 4 | 15 reps | @8 |
| 6 | V-Handle Tricep Pushdown (Cable) | 2 | 12 reps | @8 |
| 7 | Single Arm Tricep Extension (Cable) | 3 | 12 reps | @8 |
| 8 | Single Arm Overhead Tricep Extension | 3 | 13 reps | @8 |
| 9 | Abs Crunch (Weighted) | 4 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 12 reps | @8 |
| 2 | Dumbbell Row | 3 | 12 reps | @8 |
| 3 | Standing Pullover (Cable) | 3 | 12 reps | @8 |
| 4 | Bicep Curl (Cable) | 2 | 12 reps | @8 |
| 5 | Bayesian Curl | 3 | 12 reps | @8 |
| 6 | Preacher Curl (Dumbbell) | 3 | 10 reps | @8 |
| 7 | Reverse Pec Deck | 4 | 15 reps | @8 |
| 8 | Seated low pulley wrist curl | 4 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 4 | 12 reps | @8 |
| 2 | Stiff Leg Deadlift (Dumbbell) | 4 | 12 reps | @8 |
| 3 | Hip Thrust (Barbell) | 4 | 12 reps | @8 |
| 4 | Leg Extension | 4 | 12 reps | @8 |
| 5 | Seated Hamstring Curl | 4 | 12 reps | @8 |
| 6 | Hip Abductor (Machine) | 3 | 12 reps | @8 |
| 7 | Hip Adductor (Machine) | 3 | 12 reps | @8 |
| 8 | Seated Calf Raise | 10 | 12 reps | @8 |
| 9 | Abs Crunch In High Cable | 4 | 15 reps | @8 |
Weeks 2–15 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Mutación is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 15 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Mutación is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 15 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Mutación is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
