Mutant Strength, Week 1

Your four-week cycle begins with a simple 4x5 power plan and plenty of assistance work. Sideburns are optional.
Main | Week 1 | Week 2 | Week 3 | Week 4

Your major lifts won't set any PRs this week, but don't rush it. There's plenty of intense assistance lifting to keep you busy, and don't overlook the warm-up and flexibility work. Here are your percentages for the main lifts, which are the barbell bench, back squat, weighted pull-up, and deadlift.

Week 1
Set Rep Range Weight
Set 1 5 reps 60% of W1RM
Set 2 5 reps 65% of W1RM
Set 3 5 reps 75% of W1RM
Set 4 5 reps 75% of W1RM

Week 1

Day 1
Perform 5 reps with 60% of W1RM, 5 reps with 65%, and 2 sets of 5 reps with 75%.


Day 2
Perform 5 reps with 60% of W1RM, 5 reps with 65%, and 2 sets of 5 reps with 75%.


Day 3
Perform 5 reps with 60% of W1RM, 5 reps with 65%, and 2 sets of 5 reps with 75%.


Day 4
Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench.


Day 5
Perform 5 reps with 60% of W1RM, 5 reps with 65%, and 2 sets of 5 reps with 75%.


Main | Week 1 | Week 2 | Week 3 | Week 4