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Mutant
General
Intermediate
Barbell
Plan Details
The Mutant routine by Zstevens87 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Day 1
Est. 42 min
6 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Cuban Press
3 Sets x 10 Reps
Hammer Strength Dip
3 Sets x 10 Reps
Cable Bent-Over Lateral Pulley
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Day 2
Day 2
Est. 41 min
5 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Front Squat
4 Sets x 10 Reps
Single leg press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Box Jumps
4 Sets x 10 Reps
Day 3
Day 3
Est. 52 min
6 exercises
Weighted Pull-Up
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Day 4
Day 4
Est. 53 min
7 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Machine Fly
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 5 Reps
Barbell close grip bench press
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Push-Up (Close Hand)
4 Sets x 8 Reps
Day 5
Day 5
Est. 38 min
4 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Zercher Squat
4 Sets x 10 Reps
Landmine Thrusters
4 Sets x 20 Reps
