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BoostcampPNG

Mentzer x Platz X Hard bodybuilding program

by Aaron Hard
7 athletes joined

Program Description

To build muscle, you should have a good diet for you to recompose your body.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 28, 2024 10:23
  • Last Edited
    Nov 24, 2024 05:31
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
High Bar Squat (Barbell)
12
20 reps
RPE 10
2
Goblet Squat
7
15 reps
RPE 10
3
Lying Leg Curl
6
15 reps
RPE 10
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10 reps
20 reps
RPE 8
RPE 10
2
Leg Press
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8.5
RPE 10
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
12
20 reps
RPE 10
2
Goblet Squat
7
15 reps
RPE 10
3
Lying Leg Curl
6
15 reps
RPE 10
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10 reps
20 reps
RPE 8
RPE 10
2
Leg Press
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8.5
RPE 10
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
12
20 reps
RPE 10
2
Goblet Squat
7
15 reps
RPE 10
3
Lying Leg Curl
6
15 reps
RPE 10
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10 reps
20 reps
RPE 8
RPE 10
2
Leg Press
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8.5
RPE 10
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
12
20 reps
RPE 10
2
Goblet Squat
7
15 reps
RPE 10
3
Lying Leg Curl
6
15 reps
RPE 10
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10 reps
20 reps
RPE 8
RPE 10
2
Leg Press
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8.5
RPE 10
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Rear Delt Fly (Machine)
1
1
6 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
8
Hammer Curl
1
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
10
Dip (Weighted)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Rear Delt Fly (Machine)
1
1
6 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
8
Hammer Curl
1
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
10
Dip (Weighted)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Rear Delt Fly (Machine)
1
1
6 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
8
Hammer Curl
1
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
10
Dip (Weighted)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Rear Delt Fly (Machine)
1
1
6 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
8
Hammer Curl
1
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
10
Dip (Weighted)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Rear Delt Fly (Machine)
1
1
6 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
8
Hammer Curl
1
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
10
Dip (Weighted)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Rear Delt Fly (Machine)
1
1
6 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
8
Hammer Curl
1
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
10
Dip (Weighted)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Rear Delt Fly (Machine)
1
1
6 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
8
Hammer Curl
1
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
10
Dip (Weighted)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Rear Delt Fly (Machine)
1
1
6 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
8
Hammer Curl
1
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
10
Dip (Weighted)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Barbell Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Single Arm Iso Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 10
6
Back Extension (Weighted)
1
1
6 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Barbell Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Single Arm Iso Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 10
6
Back Extension (Weighted)
1
1
6 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Barbell Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Single Arm Iso Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 10
6
Back Extension (Weighted)
1
1
6 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Barbell Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Single Arm Iso Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 10
6
Back Extension (Weighted)
1
1
6 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Barbell Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Single Arm Iso Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 10
6
Back Extension (Weighted)
1
1
6 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Barbell Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Single Arm Iso Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 10
6
Back Extension (Weighted)
1
1
6 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Barbell Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Single Arm Iso Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 10
6
Back Extension (Weighted)
1
1
6 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Barbell Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Single Arm Iso Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 10
6
Back Extension (Weighted)
1
1
6 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
6 reps
9 reps
RPE 8
RPE 10
3
Dip (Bodyweight)
1
1
2
6 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Push Up (Weighted)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
6 reps
9 reps
RPE 8
RPE 10
3
Dip (Bodyweight)
1
1
2
6 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Push Up (Weighted)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
6 reps
9 reps
RPE 8
RPE 10
3
Dip (Bodyweight)
1
1
2
6 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Push Up (Weighted)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
6 reps
9 reps
RPE 8
RPE 10
3
Dip (Bodyweight)
1
1
2
6 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Push Up (Weighted)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
6 reps
9 reps
RPE 8
RPE 10
3
Dip (Bodyweight)
1
1
2
6 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Push Up (Weighted)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
6 reps
9 reps
RPE 8
RPE 10
3
Dip (Bodyweight)
1
1
2
6 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Push Up (Weighted)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
6 reps
9 reps
RPE 8
RPE 10
3
Dip (Bodyweight)
1
1
2
6 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Push Up (Weighted)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
6 reps
9 reps
RPE 8
RPE 10
3
Dip (Bodyweight)
1
1
2
6 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Push Up (Weighted)
2
10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
High Bar Squat (Barbell)
12 Sets
20 Reps
@10
2
Goblet Squat
7 Sets
15 Reps
@10
3
Lying Leg Curl
6 Sets
15 Reps
@10
4
Standing Calf Raise
3 Sets
AMRAP
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
7 Reps
10 Reps
@7
@8
@10
2
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
6 Reps
7 Reps
10 Reps
@7
@8
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
6 Reps
10 Reps
@8
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
10 Reps
@7
@8
@10
5
Preacher Curl (Dumbbell)
1 Set
10 Reps
@10
8
Hammer Curl
1 Set
10 Reps
@10
9
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
10 Reps
@7
@8
@10
10
Dip (Weighted)
1 Set
10 Reps
@10
Day 3
1
Standing Pullover (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
10 Reps
@7
@8
@10
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6 Reps
6 Reps
10 Reps
@7
@8
@10
3
Barbell Row
1 Set
1 Set
1 Set
6 Reps
6 Reps
10 Reps
@7
@8
@10
4
Single Arm Iso Row
1 Set
1 Set
1 Set
6 Reps
6 Reps
10 Reps
@7
@8
@10
5
Lat Pulldown (Neutral Grip)
1 Set
10 Reps
@10
6
Back Extension (Weighted)
1 Set
1 Set
6 Reps
10 Reps
@8
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
6 Reps
6 Reps
10 Reps
@7
@8
@10
2
Pec Deck (Machine)
1 Set
1 Set
6 Reps
9 Reps
@8
@10
3
Dip (Bodyweight)
1 Set
1 Set
2 Sets
6 Reps
10 Reps
10 Reps
@7
@8
@10
4
Push Up (Weighted)
2 Sets
10 Reps
@10