Momentum PPL – Mentzer Strength & Symmetry
Mentzer-style high-intensity training for busy lifters — push, pull, legs, and precision. One set to failure, all gas, no fluff.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 10–12 reps |
| 2 | 6–8 reps | ||
| 2 | Chest Press (Machine) | 1 | 10–12 reps |
| 1 | 6–8 reps | ||
| 3 | Seated Shoulder Press (Dumbbell) | 1 | 10–12 reps |
| 2 | 6–8 reps | ||
| 4 | Lateral Raise (Dumbbell) | 2 | 12–15 reps |
| 5 | Overhead Tricep Extension (Cable) | 1 | 10–12 reps |
| 2 | 6–8 reps | ||
| 6 | Dead Bug | 2 | 10 reps |
| 7 | Doorway Pec Stretch | 2 | 0.3 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 2 | 10–12 reps |
| 2 | 6–8 reps | ||
| 2 | Seated Row (Cable) | 1 | 10–12 reps |
| 1 | 6–8 reps | ||
| 3 | Rear Delt Fly (Machine) | 2 | 12–15 reps |
| 4 | Incline Curl (Dumbbell) | 1 | 10–12 reps |
| 1 | 6–8 reps | ||
| 5 | Hammer Curl (Dumbbell) | 1 | 10–12 reps |
| 1 | 6–8 reps | ||
| 6 | Pallof Press | 3 | 12 reps |
| 7 | Wall Slides | 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 2 | 10–12 reps |
| 2 | 6–8 reps | ||
| 2 | Romanian Deadlift (Dumbbell) | 2 | 10–12 reps |
| 2 | 6–8 reps | ||
| 3 | Leg Extension | 1 | 12–15 reps |
| 1 | 8–10 reps | ||
| 4 | Leg Curl | 1 | 12–15 reps |
| 1 | 8–10 reps | ||
| 5 | Seated Calf Raise | 3 | 12–15 reps |
| 6 | Side Plank | 2 | 10 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Momentum PPL – Mentzer Strength & Symmetry is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Momentum PPL – Mentzer Strength & Symmetry is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Momentum PPL – Mentzer Strength & Symmetry is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
