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BoostcampPNG

Mike Mentzer 1 set

by Azmir
4 athletes joined

Program Description

Build muscle

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 10, 2024 12:31
  • Last Edited
    Dec 01, 2024 05:52
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
2
Front Squat (Barbell)
1
8 reps
-
3
Squat (Barbell)
1
8 reps
-
4
Romanian Deadlift (Barbell)
1
8 reps
-
5
Standing Calf Raise
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Chest Fly (Dumbbell)
1
8 reps
-
8
Incline Bench Press (Barbell)
1
8 reps
-
9
Dip (Bodyweight)
1
8 reps
-
10
Tricep Extension (Dumbbell)
1
8 reps
-
11
Dip (Bodyweight)
1
8 reps
-
12
Lying Tricep Extension (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
2
Front Squat (Barbell)
1
8 reps
-
3
Squat (Barbell)
1
8 reps
-
4
Romanian Deadlift (Barbell)
1
8 reps
-
5
Standing Calf Raise
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Chest Fly (Dumbbell)
1
8 reps
-
8
Incline Bench Press (Barbell)
1
8 reps
-
9
Dip (Bodyweight)
1
8 reps
-
10
Tricep Extension (Dumbbell)
1
8 reps
-
11
Dip (Bodyweight)
1
8 reps
-
12
Lying Tricep Extension (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
2
Front Squat (Barbell)
1
8 reps
-
3
Squat (Barbell)
1
8 reps
-
4
Romanian Deadlift (Barbell)
1
8 reps
-
5
Standing Calf Raise
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Chest Fly (Dumbbell)
1
8 reps
-
8
Incline Bench Press (Barbell)
1
8 reps
-
9
Dip (Bodyweight)
1
8 reps
-
10
Tricep Extension (Dumbbell)
1
8 reps
-
11
Dip (Bodyweight)
1
8 reps
-
12
Lying Tricep Extension (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
2
Front Squat (Barbell)
1
8 reps
-
3
Squat (Barbell)
1
8 reps
-
4
Romanian Deadlift (Barbell)
1
8 reps
-
5
Standing Calf Raise
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Chest Fly (Dumbbell)
1
8 reps
-
8
Incline Bench Press (Barbell)
1
8 reps
-
9
Dip (Bodyweight)
1
8 reps
-
10
Tricep Extension (Dumbbell)
1
8 reps
-
11
Dip (Bodyweight)
1
8 reps
-
12
Lying Tricep Extension (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
2
Front Squat (Barbell)
1
8 reps
-
3
Squat (Barbell)
1
8 reps
-
4
Romanian Deadlift (Barbell)
1
8 reps
-
5
Standing Calf Raise
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Chest Fly (Dumbbell)
1
8 reps
-
8
Incline Bench Press (Barbell)
1
8 reps
-
9
Dip (Bodyweight)
1
8 reps
-
10
Tricep Extension (Dumbbell)
1
8 reps
-
11
Dip (Bodyweight)
1
8 reps
-
12
Lying Tricep Extension (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
2
Front Squat (Barbell)
1
8 reps
-
3
Squat (Barbell)
1
8 reps
-
4
Romanian Deadlift (Barbell)
1
8 reps
-
5
Standing Calf Raise
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Chest Fly (Dumbbell)
1
8 reps
-
8
Incline Bench Press (Barbell)
1
8 reps
-
9
Dip (Bodyweight)
1
8 reps
-
10
Tricep Extension (Dumbbell)
1
8 reps
-
11
Dip (Bodyweight)
1
8 reps
-
12
Lying Tricep Extension (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
2
Front Squat (Barbell)
1
8 reps
-
3
Squat (Barbell)
1
8 reps
-
4
Romanian Deadlift (Barbell)
1
8 reps
-
5
Standing Calf Raise
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Chest Fly (Dumbbell)
1
8 reps
-
8
Incline Bench Press (Barbell)
1
8 reps
-
9
Dip (Bodyweight)
1
8 reps
-
10
Tricep Extension (Dumbbell)
1
8 reps
-
11
Dip (Bodyweight)
1
8 reps
-
12
Lying Tricep Extension (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
2
Front Squat (Barbell)
1
8 reps
-
3
Squat (Barbell)
1
8 reps
-
4
Romanian Deadlift (Barbell)
1
8 reps
-
5
Standing Calf Raise
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Chest Fly (Dumbbell)
1
8 reps
-
8
Incline Bench Press (Barbell)
1
8 reps
-
9
Dip (Bodyweight)
1
8 reps
-
10
Tricep Extension (Dumbbell)
1
8 reps
-
11
Dip (Bodyweight)
1
8 reps
-
12
Lying Tricep Extension (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
2
Front Squat (Barbell)
1
8 reps
-
3
Squat (Barbell)
1
8 reps
-
4
Romanian Deadlift (Barbell)
1
8 reps
-
5
Standing Calf Raise
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Chest Fly (Dumbbell)
1
8 reps
-
8
Incline Bench Press (Barbell)
1
8 reps
-
9
Dip (Bodyweight)
1
8 reps
-
10
Tricep Extension (Dumbbell)
1
8 reps
-
11
Dip (Bodyweight)
1
8 reps
-
12
Lying Tricep Extension (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
2
Front Squat (Barbell)
1
8 reps
-
3
Squat (Barbell)
1
8 reps
-
4
Romanian Deadlift (Barbell)
1
8 reps
-
5
Standing Calf Raise
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Chest Fly (Dumbbell)
1
8 reps
-
8
Incline Bench Press (Barbell)
1
8 reps
-
9
Dip (Bodyweight)
1
8 reps
-
10
Tricep Extension (Dumbbell)
1
8 reps
-
11
Dip (Bodyweight)
1
8 reps
-
12
Lying Tricep Extension (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
2
Front Squat (Barbell)
1
8 reps
-
3
Squat (Barbell)
1
8 reps
-
4
Romanian Deadlift (Barbell)
1
8 reps
-
5
Standing Calf Raise
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Chest Fly (Dumbbell)
1
8 reps
-
8
Incline Bench Press (Barbell)
1
8 reps
-
9
Dip (Bodyweight)
1
8 reps
-
10
Tricep Extension (Dumbbell)
1
8 reps
-
11
Dip (Bodyweight)
1
8 reps
-
12
Lying Tricep Extension (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
2
Front Squat (Barbell)
1
8 reps
-
3
Squat (Barbell)
1
8 reps
-
4
Romanian Deadlift (Barbell)
1
8 reps
-
5
Standing Calf Raise
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Chest Fly (Dumbbell)
1
8 reps
-
8
Incline Bench Press (Barbell)
1
8 reps
-
9
Dip (Bodyweight)
1
8 reps
-
10
Tricep Extension (Dumbbell)
1
8 reps
-
11
Dip (Bodyweight)
1
8 reps
-
12
Lying Tricep Extension (Barbell)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
-
2
Pull-Up (Bodyweight)
1
8 reps
-
3
Barbell Row
1
8 reps
-
4
Shrug (Dumbbell)
1
8 reps
-
5
Upright Row (Barbell)
1
8 reps
-
6
Lateral Raise (Dumbbell)
1
8 reps
-
7
Shoulder Press (Plate Loaded)
1
8 reps
-
8
Rear Delt Fly (Dumbbell)
1
8 reps
-
9
Bicep Curl (Barbell)
1
8 reps
-
10
Concentration Curl
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
-
2
Pull-Up (Bodyweight)
1
8 reps
-
3
Barbell Row
1
8 reps
-
4
Shrug (Dumbbell)
1
8 reps
-
5
Upright Row (Barbell)
1
8 reps
-
6
Lateral Raise (Dumbbell)
1
8 reps
-
7
Shoulder Press (Plate Loaded)
1
8 reps
-
8
Rear Delt Fly (Dumbbell)
1
8 reps
-
9
Bicep Curl (Barbell)
1
8 reps
-
10
Concentration Curl
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
-
2
Pull-Up (Bodyweight)
1
8 reps
-
3
Barbell Row
1
8 reps
-
4
Shrug (Dumbbell)
1
8 reps
-
5
Upright Row (Barbell)
1
8 reps
-
6
Lateral Raise (Dumbbell)
1
8 reps
-
7
Shoulder Press (Plate Loaded)
1
8 reps
-
8
Rear Delt Fly (Dumbbell)
1
8 reps
-
9
Bicep Curl (Barbell)
1
8 reps
-
10
Concentration Curl
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
-
2
Pull-Up (Bodyweight)
1
8 reps
-
3
Barbell Row
1
8 reps
-
4
Shrug (Dumbbell)
1
8 reps
-
5
Upright Row (Barbell)
1
8 reps
-
6
Lateral Raise (Dumbbell)
1
8 reps
-
7
Shoulder Press (Plate Loaded)
1
8 reps
-
8
Rear Delt Fly (Dumbbell)
1
8 reps
-
9
Bicep Curl (Barbell)
1
8 reps
-
10
Concentration Curl
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
-
2
Pull-Up (Bodyweight)
1
8 reps
-
3
Barbell Row
1
8 reps
-
4
Shrug (Dumbbell)
1
8 reps
-
5
Upright Row (Barbell)
1
8 reps
-
6
Lateral Raise (Dumbbell)
1
8 reps
-
7
Shoulder Press (Plate Loaded)
1
8 reps
-
8
Rear Delt Fly (Dumbbell)
1
8 reps
-
9
Bicep Curl (Barbell)
1
8 reps
-
10
Concentration Curl
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
-
2
Pull-Up (Bodyweight)
1
8 reps
-
3
Barbell Row
1
8 reps
-
4
Shrug (Dumbbell)
1
8 reps
-
5
Upright Row (Barbell)
1
8 reps
-
6
Lateral Raise (Dumbbell)
1
8 reps
-
7
Shoulder Press (Plate Loaded)
1
8 reps
-
8
Rear Delt Fly (Dumbbell)
1
8 reps
-
9
Bicep Curl (Barbell)
1
8 reps
-
10
Concentration Curl
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
-
2
Pull-Up (Bodyweight)
1
8 reps
-
3
Barbell Row
1
8 reps
-
4
Shrug (Dumbbell)
1
8 reps
-
5
Upright Row (Barbell)
1
8 reps
-
6
Lateral Raise (Dumbbell)
1
8 reps
-
7
Shoulder Press (Plate Loaded)
1
8 reps
-
8
Rear Delt Fly (Dumbbell)
1
8 reps
-
9
Bicep Curl (Barbell)
1
8 reps
-
10
Concentration Curl
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
-
2
Pull-Up (Bodyweight)
1
8 reps
-
3
Barbell Row
1
8 reps
-
4
Shrug (Dumbbell)
1
8 reps
-
5
Upright Row (Barbell)
1
8 reps
-
6
Lateral Raise (Dumbbell)
1
8 reps
-
7
Shoulder Press (Plate Loaded)
1
8 reps
-
8
Rear Delt Fly (Dumbbell)
1
8 reps
-
9
Bicep Curl (Barbell)
1
8 reps
-
10
Concentration Curl
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
-
2
Pull-Up (Bodyweight)
1
8 reps
-
3
Barbell Row
1
8 reps
-
4
Shrug (Dumbbell)
1
8 reps
-
5
Upright Row (Barbell)
1
8 reps
-
6
Lateral Raise (Dumbbell)
1
8 reps
-
7
Shoulder Press (Plate Loaded)
1
8 reps
-
8
Rear Delt Fly (Dumbbell)
1
8 reps
-
9
Bicep Curl (Barbell)
1
8 reps
-
10
Concentration Curl
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
-
2
Pull-Up (Bodyweight)
1
8 reps
-
3
Barbell Row
1
8 reps
-
4
Shrug (Dumbbell)
1
8 reps
-
5
Upright Row (Barbell)
1
8 reps
-
6
Lateral Raise (Dumbbell)
1
8 reps
-
7
Shoulder Press (Plate Loaded)
1
8 reps
-
8
Rear Delt Fly (Dumbbell)
1
8 reps
-
9
Bicep Curl (Barbell)
1
8 reps
-
10
Concentration Curl
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
-
2
Pull-Up (Bodyweight)
1
8 reps
-
3
Barbell Row
1
8 reps
-
4
Shrug (Dumbbell)
1
8 reps
-
5
Upright Row (Barbell)
1
8 reps
-
6
Lateral Raise (Dumbbell)
1
8 reps
-
7
Shoulder Press (Plate Loaded)
1
8 reps
-
8
Rear Delt Fly (Dumbbell)
1
8 reps
-
9
Bicep Curl (Barbell)
1
8 reps
-
10
Concentration Curl
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
-
2
Pull-Up (Bodyweight)
1
8 reps
-
3
Barbell Row
1
8 reps
-
4
Shrug (Dumbbell)
1
8 reps
-
5
Upright Row (Barbell)
1
8 reps
-
6
Lateral Raise (Dumbbell)
1
8 reps
-
7
Shoulder Press (Plate Loaded)
1
8 reps
-
8
Rear Delt Fly (Dumbbell)
1
8 reps
-
9
Bicep Curl (Barbell)
1
8 reps
-
10
Concentration Curl
1
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
-
2
Front Squat (Barbell)
1 Set
8 Reps
-
3
Squat (Barbell)
1 Set
8 Reps
-
4
Romanian Deadlift (Barbell)
1 Set
8 Reps
-
5
Standing Calf Raise
1 Set
8 Reps
-
6
Seated Calf Raise
1 Set
8 Reps
-
7
Chest Fly (Dumbbell)
1 Set
8 Reps
-
8
Incline Bench Press (Barbell)
1 Set
8 Reps
-
9
Dip (Bodyweight)
1 Set
8 Reps
-
10
Tricep Extension (Dumbbell)
1 Set
8 Reps
-
11
Dip (Bodyweight)
1 Set
8 Reps
-
12
Lying Tricep Extension (Barbell)
1 Set
8 Reps
-
Day 2
1
Pullover (Dumbbell)
1 Set
8 Reps
-
2
Pull-Up (Bodyweight)
1 Set
8 Reps
-
3
Barbell Row
1 Set
8 Reps
-
4
Shrug (Dumbbell)
1 Set
8 Reps
-
5
Upright Row (Barbell)
1 Set
8 Reps
-
6
Lateral Raise (Dumbbell)
1 Set
8 Reps
-
7
Shoulder Press (Plate Loaded)
1 Set
8 Reps
-
8
Rear Delt Fly (Dumbbell)
1 Set
8 Reps
-
9
Bicep Curl (Barbell)
1 Set
8 Reps
-
10
Concentration Curl
1 Set
8 Reps
-