logo
BoostcampPNG

Mike Mentzer beginner

by Ray S.
4 athletes joined

Program Description

Build muscle for beginners

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 11, 2025 01:29
  • Last Edited
    Sep 18, 2025 11:56

Summary

Embark on an 8-week journey with the Mike Mentzer Beginner program, designed for those ready to build a solid foundation in strength training. This 4-day-a-week plan utilizes a mix of machines and free weights, focusing on key exercises like Chest Flys, Leg Presses, and Clean Deadlifts to target major muscle groups effectively. Each workout emphasizes intensity and muscle failure to maximize gains, ensuring you progress steadily while honing your technique. Dive into this structured program and transform your fitness routine into a powerful path toward strength and confidence!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
19.8%
Chest
10.3%
Triceps
10.3%
Glutes
7.9%
Calves
7.9%
Upper Back
7.9%
Front Delts
7.1%
Biceps
5.6%
Rear Delts
4.8%
Hamstrings
4.8%
Lats
4%
Middle Delts
4%
Abs
2.4%
Adductors
1.6%
Abductors
0.8%
Forearms
0.8%
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
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
Chest Fly (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
4
Clean Deadlift
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
4
Clean Deadlift
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
4
Clean Deadlift
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
4
Clean Deadlift
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
4
Clean Deadlift
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
4
Clean Deadlift
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
4
Clean Deadlift
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
4
Clean Deadlift
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-15 reps
RPE 10
2
Leg Press
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5A
Dip (Bodyweight)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5A
Dip (Bodyweight)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5A
Dip (Bodyweight)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5A
Dip (Bodyweight)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5A
Dip (Bodyweight)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5A
Dip (Bodyweight)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5A
Dip (Bodyweight)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5A
Dip (Bodyweight)
1
3-5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 mins
RPE 10
2A
Squat (Smith Machine)
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 mins
RPE 10
2A
Squat (Smith Machine)
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 mins
RPE 10
2A
Squat (Smith Machine)
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 mins
RPE 10
2A
Squat (Smith Machine)
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 mins
RPE 10
2A
Squat (Smith Machine)
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 mins
RPE 10
2A
Squat (Smith Machine)
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 mins
RPE 10
2A
Squat (Smith Machine)
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 mins
RPE 10
2A
Squat (Smith Machine)
1
8-15 reps
RPE 10
3
Standing Calf Raise
1
12-20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Machine)
1 Set
6-10 Reps
@10
2A
Incline Chest Press (Machine)
1 Set
6-10 Reps
@10
3
Lat Pulldown (Close Grip)
1 Set
6-10 Reps
@10
4
Clean Deadlift
1 Set
6-10 Reps
@10
Day 2
1
Leg Extension
1 Set
8-15 Reps
@10
2
Leg Press
1 Set
8-15 Reps
@10
3
Standing Calf Raise
1 Set
12-20 Reps
@10
Day 3
1
Lateral Raise (Dumbbell)
1 Set
6-10 Reps
@10
2
Rear Delt Fly (Machine)
1 Set
6-10 Reps
@10
3
Bicep Curl (Barbell)
1 Set
6-10 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
5A
Dip (Bodyweight)
1 Set
3-5 Reps
@10
Day 4
1
Leg Extension
1 Set
10-15 mins
@10
2A
Squat (Smith Machine)
1 Set
8-15 Reps
@10
3
Standing Calf Raise
1 Set
12-20 Reps
@10