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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!
Muscle Engagement
Front
Back
MuscleSet
Chest
16.3%
Triceps
12.4%
Lats
12%
Upper Back
10.5%
Quadriceps
9.2%
Front Delts
7.9%
Hamstrings
7.4%
Rear Delts
5.5%
Calves
4.6%
Abs
4.6%
Middle Delts
4.6%
Biceps
2.1%
Glutes
1.8%
Abductors
0.9%
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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
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