X-Frame | Physique Program for Trans Men & Mascs

Mason Prevost

Bodybuilding, Weightlifting, Powerlifting, Strength & Conditioning, Functional Training, Nutrition Counseling, Custom Programming

Coach

Mason Prevost

Programming built for your body, your transition, and the frame you see in your head.

On T or not · Gym or home · Beginner to advanced · Cancel anytime

X-Frame is a 4-day-a-week physique program for trans men and transmasc lifters. Pre-T, two months on T, or ten years in, the goal is the same: wider shoulders, a thicker chest, a back that creates the V-taper, and a waist that stays tight.

I'm Mason. I'm a trans man and a competitive bodybuilder, currently in prep for my next show. I've been coaching for 10 years, I hold an MSc in Human Nutrition, and I've coached 1,000+ clients. I built my own frame from scratch, and I know what it's like to want the outside to match how you see yourself. Most programs online were written for cis guys. This one wasn't.

Why it works. T changes how fast you build muscle. It doesn't change what builds a frame: the exercises you choose, where the volume goes, and how you progress. Every session targets shoulder width, chest thickness, upper back density, waist control, and legs that balance it all.

Sets, reps, tempo, rest, and effort level are all mapped out. A new week drops every Sunday. Your job is to show up and execute.

Ask questions publicly in the team chat. I answer every one, so everyone learns with you.

Founding member rate: $45 USD/mo. Join now and your rate is locked in for as long as you stay, even when the price goes up.

$45 / mo

Get X-Frame | Physique Program for Trans Men & Mascs

Features

Coached by a trans bodybuilder

A new program week every Sunday. I personally answer every question in the team chat.

Programming 4 days per week

4-day physique program for trans men & mascs. Every session targets shoulders, chest, back, waist and legs.

Form videos for every movement

Setup, execution, and the why behind each exercise.

A team of trans guys who get it

No explaining yourself. Post wins, ask questions, and train alongside people on the same path.

Everything in one app

Log your lifts, track progress, and see your PRs on TrainHeroic.

Equipment

Required

Gym or home equipment

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Day 1 - Back Width & Rear Delts + Core

Straight arm pulldown

3 x 10-15 @ 7

Lat Pulldown

3 x 6-10 @ 7

T-bar row

@ 7

DB reverse Fly

3 x 15-20 @ 7

Preacher curl

3 x 10-12 @ 7

Hanging leg raise

3 x 10-15 @ 8

Russian Twist

3 x 0:40 @ 8

Tuesday

Day 3 - Shoulders & Arms + Core

Shoulder press machine

3 x 6-10

DB lateral raise

4 x 12-20

DB reverse Fly

3 x 15-20

Incline DB curl

3 x 8-12

Cable overhead tricep extension

3 x 8-12

Close grip push up

1 x 50

Cable woodchopper

3 x 12-15

Pallof press / anti rotation press

3 x 0:45

Thursday

Day 5 - Chest & Triceps (Thickness) + Core

Face pull (with external rotation)

3 x 8-10

Smith machine incline press

Pec Deck Fly

3 x 10-15

Dips

3 x 8-12

Close grip bench press

2 x 8-12

Cable crunch

3 x 15-20

Side Plank

2 x 0:25

Friday

Day 6 - Legs & Posterior Chain + Core

Lying leg curl

2 x 10-15

Leg extension

2 x 10-15

Hack Squat

3 x 6-10

Romanian deadlift (RDL)

3 x 8-12

Bulgarian split squat (BSS)

2 x 8-10

Standing calf raise

3 x 12-20

Decline crunch

3 x 12-15

Reverse crunch

3 x 10-15

Saturday

PROGRAM OVERVIEW - READ FIRST (WEEK 2)

Coach

More from Mason Prevost

Mason Prevost

Trans man. Competitive bodybuilder. BSc Kinesiology. MSc Human Nutrition. 10 years coaching.

Train with people who get it.

You've spent enough time in gyms that weren't built for you. This team is. We train hard, we show up for each other, and we build the frame we've been picturing for years.

Get X-Frame | Physique Program for Trans Men & Mascs

FAQs

Who is this for?

My masc-presenting fam who wants the X-Frame: a thick chest, wider shoulders, capped delts, and a tight waist. You're ready to train 4 days a week, follow a structured plan, and stop guessing. If you've been putting in the effort without seeing your frame change, this is for you.

Do I need to be on T to do this?

No. The structure works whether you're on T or not. T changes how fast you build muscle, not the principles that build the frame: exercise selection, volume distribution, progression, and execution. Pre-T, on T, or not planning to start, you'll progress with this program.

Can I do it at home, or only at a gym?

It's built for a gym with home alternatives! Machines, cables, and free weights are each used to hit a specific structural target. Training at home or at the gym, this one's for you.

I'm a beginner. Is this too advanced for me?

No. Every movement comes with video guidance, and I explain the setup and the why behind it. Loads are set by RPE, so the intensity matches where you are today. Beginners progress fast when the structure is right. Ask questions in the team chat and I'll answer them personally.

Can I cancel anytime?

Yes. It's a monthly subscription with no contract, and you can cancel anytime from your TrainHeroic account. The $45/mo founding rate stays locked in only while your subscription is active. If you cancel and rejoin later, you join at the current rate.

Can I train chest if I haven't had top surgery? Or after?

Yes. Chest training builds the muscle underneath either way. After top surgery, follow your surgeon's clearance timeline before going back to pressing. Tell me where you're at and I'll give you modifications.

Can I lift in my binder?

Lifting in a binder restricts your breathing and isn't recommended. Many guys train in a compression sports top or use trans tape instead. Do what's safe for you, and ask me if you're unsure.

Is this only for trans men?

It's built for trans men and transmasc lifters. Masc-presenting lifters of any gender who want the X-frame are welcome.

The Proof