The MAMMOTH Method by Doctor Giorgio Costa

This five days program focuses on both physical strength, hypertrophy and mental well being. 
- Strength foundation: each day begins with a strength-focused compound lift. 
- Hypertrophy variety: high volume and tempo controlled movements provide ample Hypertrophy stimuli.
- Functional balance: includes exercises addressing stability, mobility and recovery (eg. Cable pull troughs, rotational core work).
- Mental health priority: Friday is tailored for enjoyment and boosting self efficacy,. 

This is the MAMMOTH method.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Chest Press (Machine)

Lat Pulldown

Seated Row (Machine)

Dip (Weighted)

Skull Crusher

Overhead bicep Curls

21s (EZ Bar)

Fun day

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Pull Through (Cable)

Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Wood Chop

Hamstrings, glutes and DL

Pull-Up (Weighted)

T-Bar Row

High Row

Chest Supported Row (Machine)

Bayesian Curl

Bicep Curl (Cable)

Face Pull

Upright Row (Dumbbell)

Back, biceps and shoulders

Dead Bug

Squat (Barbell)

Leg Press (45 Degrees)

Single Leg Press

Calf Raise (Leg Press)

Abs Crunch (Machine)

Quads, calves and abs

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Pure Wide Chest Press Machine

Chest Press (Machine)

Chest Fly (Machine)

Single Arm Tricep Extension (Cable)

Tricep Rope Push Down (Cable)

Lateral Raise (Dumbbell)

Chest, triceps and shoulders

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