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HEAVY DUTY

by elias v

Program Description

mike mentzer style training

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 03, 2025 10:34
  • Last Edited
    Jun 18, 2025 08:19

Summary

**HEAVY DUTY** is an 8-week strength training program designed for serious lifters ready to push their limits. Committing just three days a week, you'll engage in a variety of targeted exercises, including leg extensions, leg presses, and tricep pushdowns, all aimed at building muscle and enhancing overall strength. Each session incorporates machines and free weights, ensuring a comprehensive workout that challenges your body and maximizes gains. Get ready to transform your physique and elevate your performance with this structured and effective training plan!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Standing Pullover (Cable)
2
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
5
Barbell Row
1
8 reps
RPE 10
6A
Cable Forearm Curl
2
12 reps
RPE 10
6B
Cable Reverse Curl
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Standing Pullover (Cable)
1
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8 reps
RPE 10
5
Barbell Row
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Standing Pullover (Cable)
1
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8 reps
RPE 10
5
Barbell Row
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Standing Pullover (Cable)
1
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8 reps
RPE 10
5
Barbell Row
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Standing Pullover (Cable)
1
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8 reps
RPE 10
5
Barbell Row
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Standing Pullover (Cable)
1
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8 reps
RPE 10
5
Barbell Row
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Standing Pullover (Cable)
1
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8 reps
RPE 10
5
Barbell Row
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 10
3
Standing Pullover (Cable)
1
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8 reps
RPE 10
5
Barbell Row
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
12 reps
RPE 10
2
Leg Press (45 Degrees)
1
8 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
8 reps
RPE 10
5
Decline Sit Up (Weighted)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
12 reps
RPE 10
2
Leg Press (45 Degrees)
1
8 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
8 reps
RPE 10
5
Decline Sit Up (Weighted)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
12 reps
RPE 10
2
Leg Press (45 Degrees)
1
8 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
8 reps
RPE 10
5
Decline Sit Up (Weighted)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
12 reps
RPE 10
2
Leg Press (45 Degrees)
1
8 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
8 reps
RPE 10
5
Decline Sit Up (Weighted)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
12 reps
RPE 10
2
Leg Press (45 Degrees)
1
8 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
8 reps
RPE 10
5
Decline Sit Up (Weighted)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
12 reps
RPE 10
2
Leg Press (45 Degrees)
1
8 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
8 reps
RPE 10
5
Decline Sit Up (Weighted)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
12 reps
RPE 10
2
Leg Press (45 Degrees)
1
8 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
8 reps
RPE 10
5
Decline Sit Up (Weighted)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
12 reps
RPE 10
2
Leg Press (45 Degrees)
1
8 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
8 reps
RPE 10
5
Decline Sit Up (Weighted)
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
8 reps
RPE 10
3A
Tricep Pushdown (Cable)
1
8 reps
RPE 10
3B
Dip (Bodyweight)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
8 reps
RPE 10
3A
Tricep Pushdown (Cable)
1
8 reps
RPE 10
3B
Dip (Bodyweight)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
8 reps
RPE 10
3A
Tricep Pushdown (Cable)
1
8 reps
RPE 10
3B
Dip (Bodyweight)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
8 reps
RPE 10
3A
Tricep Pushdown (Cable)
1
8 reps
RPE 10
3B
Dip (Bodyweight)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
8 reps
RPE 10
3A
Tricep Pushdown (Cable)
1
8 reps
RPE 10
3B
Dip (Bodyweight)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
8 reps
RPE 10
3A
Tricep Pushdown (Cable)
1
8 reps
RPE 10
3B
Dip (Bodyweight)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
8 reps
RPE 10
3A
Tricep Pushdown (Cable)
1
8 reps
RPE 10
3B
Dip (Bodyweight)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
8 reps
RPE 10
3A
Tricep Pushdown (Cable)
1
8 reps
RPE 10
3B
Dip (Bodyweight)
1
8 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Leg Extension
1 Set
12 Reps
@10
2
Leg Press (45 Degrees)
1 Set
8 Reps
@10
3
Leg Curl
1 Set
10 Reps
@10
4
Straight Leg Calf Raise
1 Set
8 Reps
@10
5
Decline Sit Up (Weighted)
1 Set
15 Reps
@10
Day 3
1
Lateral Raise (Dumbbell)
1 Set
10 Reps
@10
2
Reverse Pec Deck
1 Set
8 Reps
@10
3A
Tricep Pushdown (Cable)
1 Set
8 Reps
@10
3B
Dip (Bodyweight)
1 Set
8 Reps
@10
Day 1
1
Pec Deck (Machine)
2 Sets
8 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@10
3
Standing Pullover (Cable)
2 Sets
8 Reps
@10
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@10
5
Barbell Row
1 Set
8 Reps
@10
6A
Cable Forearm Curl
2 Sets
12 Reps
@10
6B
Cable Reverse Curl
2 Sets
12 Reps
@10