New Breed Athletics
OG STRENGTH PRESENTS
MASS MUTATION
9 Weeks. 3 Phases. One Mission: MUTATE.
This ain’t your average muscle-building program! MASS MUTATION is a 9-week, three-phase strength and mass-building system designed to transform your physique while developing raw strength, explosive power, and serious muscle. Combining heavy compound lifts, speed work, progressive overload, and high-intensity bodybuilding methods, every phase challenges your body in a different way. This isn’t about just getting bigger — it’s about becoming stronger, thicker, more explosive, and harder to break. No random workouts. No wasted reps. Just nine weeks of calculated brutality designed to force adaptation and build results
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
6, 5, 4 @ 75, 80, 85 %
B
Close Grip Bench Press
3 x 5
C
Pendlay Row
4 x 8
D1
DB Bench Press
3 x 10
D2
DBell Skull Crushers
3 x 12
D3
Zottman Curls
3 x 12
A
Back Squat
6, 5, 4 @ 75, 80, 85 %
B
Pause Back Squat
3 x 5
C
RDL
4 x 8
D1
Step-Ups
3 x 10
D2
Seated Leg Curls
3 x 12
D3
Hanging Knee Raise
3 x 15
A
Standing Military Press
6, 5, 4 @ 75, 80, 85 %
B
Standing Close Grip Military Press
3 x 8
C
Pull-Up
3 x MAX
D
1-Arm DB Row
4 x 10
E1
DB Incline Fly
3 x 12
E2
Rolling Tricep extensions
3 x 12
E3
EZ Bar Curl
A
Deadlift
6, 5, 4 @ 75, 80, 85 %
B
Front Squat
3 x 8
C
Glute-Ham Raise
3 x 10
D1
Suitcase Deadlift
3 x 10
D2
Pull Through
3 x 15
D3
Sit-up
3 x 15
