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Mike Mentzer beginner

by Ray S.

Program Description

Build muscle for beginners

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 11, 2025 01:29
  • Last Edited
    Jan 11, 2025 01:59
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
4
Clean Deadlift
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
4
Clean Deadlift
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
4
Clean Deadlift
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
4
Clean Deadlift
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
4
Clean Deadlift
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
4
Clean Deadlift
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
4
Clean Deadlift
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
4
Clean Deadlift
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5A
Dip (Bodyweight)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5A
Dip (Bodyweight)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5A
Dip (Bodyweight)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5A
Dip (Bodyweight)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5A
Dip (Bodyweight)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5A
Dip (Bodyweight)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5A
Dip (Bodyweight)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5A
Dip (Bodyweight)
1
3-5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 mins
RPE 10
2A
Squat (Smith Machine)
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 mins
RPE 10
2A
Squat (Smith Machine)
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 mins
RPE 10
2A
Squat (Smith Machine)
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 mins
RPE 10
2A
Squat (Smith Machine)
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 mins
RPE 10
2A
Squat (Smith Machine)
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 mins
RPE 10
2A
Squat (Smith Machine)
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 mins
RPE 10
2A
Squat (Smith Machine)
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 mins
RPE 10
2A
Squat (Smith Machine)
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Machine)
1 Set
6-10 Reps
@10
2A
Incline Chest Press (Machine)
1 Set
6-10 Reps
@10
3
Lat Pulldown (Close Grip)
1 Set
6-10 Reps
@10
4
Clean Deadlift
1 Set
6-10 Reps
@10
Day 2
1
Leg Extension
1 Set
8-15 Reps
@10
2
Leg Press
1 Set
8-15 Reps
@10
3
Standing Calf Raise
1 Set
12-20 Reps
@10
Day 3
1
Lateral Raise (Dumbbell)
1 Set
6-10 Reps
@10
2
Rear Delt Fly (Machine)
1 Set
6-10 Reps
@10
3
Bicep Curl (Barbell)
1 Set
6-10 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
5A
Dip (Bodyweight)
1 Set
3-5 Reps
@10
Day 4
1
Leg Extension
1 Set
10-15 mins
@10
2A
Squat (Smith Machine)
1 Set
8-15 Reps
@10
3
Standing Calf Raise
1 Set
12-20 Reps
@10