Momentum PPL – Mentzer Strength & Symmetry

Built on Mike Mentzer’s high-intensity training philosophy, Momentum: Strength & Symmetry is a focused 3-day Push, Pull, Legs system designed for lifters who value efficiency, precision, and results.

Each session blends Mentzer-style intensity with modern balance work — one all-out working set per lift, smart use of practical intensifiers, and targeted core + mobility finishers to correct posture, improve symmetry, and enhance long-term performance.

Sessions take 45–50 minutes and rotate continuously (Day 1 → Day 2 → Day 3), allowing full recovery between workouts and easy integration with other training like Hyrox or cardio.

No fluff, no filler — just controlled, brutal efficiency. Momentum isn’t about chasing exhaustion; it’s about mastering execution, recovering fully, and progressing consistently.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Dead Bug

Doorway Pec Stretch

PUSH

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Rear Delt Fly (Machine)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Pallof Press

Wall Slides

PULL

Hack Squat

Romanian Deadlift (Dumbbell)

Leg Extension

Leg Curl

Seated Calf Raise

Side Plank

LEGS

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