Jacob Mosen - Mammoth Project

Transform your physique with a powerful blend of bodybuilding and strength training. This is a 5-day per week programme designed to build muscle, increase strength, and achieve a balanced, lean physique. You'll also complete a little bit of cardio each week to keep your heart healthy. The program is structured in 4-week blocks, each focusing on 2-3 key muscle groups to maximise hypertrophy and strength, with the remaining muscle groups maintained at a lower volume. Sessions are designed to be efficient, with each workout intended to last between 45 minutes and 1 hour 40 minutes, making it easy to fit into your weekly routine.

This program is designed for lifters who have some gym experience and want to take their training to the next level. While it’s tailored for beginner to intermediate lifters, keep in mind that it assumes a basic understanding of standard exercises and gym equipment. It’s important that you’re comfortable with basic gym equipment and movements like squatting, deadlifting, and pressing before starting this program. However, for those who are familiar with the basics and looking to improve their technique, increase their strength, and build muscle, this program will provide a structured path to progress.

To fully benefit from the program, you'll need access to a gym that’s equipped with standard bodybuilding and strength training equipment, such as barbells, dumbbells, cable machines, adjustable benches, smith machines, and leg curl and leg extension machines. While the program doesn’t demand any highly specialised equipment, it does call for some ingenuity at times. For example, when setting up for certain exercises, you might need to adjust benches, use cables creatively, or position yourself in ways that target muscles more effectively. This will require a little problem-solving and an understanding of the gym layout, but nothing too complicated.

To ensure clarity and support throughout the program, every exercise includes a demonstration video that visually showcases correct technique. I also provide comprehensive written instructions to give you a deeper understanding of the movement. While I aim to keep these instructions concise, some exercises may require a bit of reading to fully grasp the technique and execution. The goal is to ensure you're set up for success and able to perform each exercise with confidence.