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Mike Mentzer program

by Adam

Program Description

Unlock your potential with the Mike Mentzer program, a rigorous 2-week bodybuilding journey designed for advanced lifters. This program consists of 8 high-intensity workouts, each lasting approximately 30 minutes, focusing on supersets to maximize muscle engagement and growth. You'll tackle a variety of exercises targeting all major muscle groups, utilizing a full gym setup to push your limits. Get ready to elevate your training and achieve impressive results in just two weeks!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 17, 2026 12:22
  • Last Edited
    Jan 17, 2026 12:43
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Quadriceps
13%
Front Delts
12%
Chest
10.9%
Glutes
8.7%
Hamstrings
8.7%
Upper Back
5.4%
Lats
4.3%
Biceps
4.3%
Abs
4.3%
Calves
4.3%
Lower Back
3.3%
Rear Delts
3.3%
Middle Delts
2.2%
Forearms
1.1%
Adductors
1.1%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 10
RPE 6
1B
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 10
RPE 6
2
Lat Pulldown
1
1
AMRAP
AMRAP
RPE 10
RPE 6
3
Trap Bar Deadlift
1
1
AMRAP
AMRAP
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 10
RPE 6
1B
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 10
RPE 6
2
Lat Pulldown
1
1
AMRAP
AMRAP
RPE 10
RPE 6
3
Trap Bar Deadlift
1
1
AMRAP
AMRAP
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
AMRAP
RPE 10
1B
Hack Squat
1
AMRAP
RPE 10
2
Seated Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
AMRAP
RPE 10
1B
Hack Squat
1
AMRAP
RPE 10
2
Seated Calf Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
2
Reverse Pec Deck
1
AMRAP
RPE 10
3
Bicep Curl (Barbell)
1
AMRAP
RPE 10
4
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
5
Dip (Weighted)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
2
Reverse Pec Deck
1
AMRAP
RPE 10
3
Bicep Curl (Barbell)
1
AMRAP
RPE 10
4
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
5
Dip (Weighted)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
AMRAP
RPE 10
1B
Squat (Low Bar)
1
AMRAP
RPE 10
2
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
AMRAP
RPE 10
1B
Squat (Low Bar)
1
AMRAP
RPE 10
2
Standing Calf Raise
1
AMRAP
RPE 10
Week 1
1 / 2 Weeks
Day 1
1A
Chest Press (Machine)
1 Set
1 Set
AMRAP
AMRAP
@10
@6
1B
Incline Chest Press (Machine)
1 Set
1 Set
AMRAP
AMRAP
@10
@6
2
Lat Pulldown
1 Set
1 Set
AMRAP
AMRAP
@10
@6
3
Trap Bar Deadlift
1 Set
1 Set
AMRAP
AMRAP
@10
@6
Day 2
1A
Leg Extension
1 Set
AMRAP
@10
1B
Hack Squat
1 Set
AMRAP
@10
2
Seated Calf Raise
1 Set
AMRAP
@10
Day 3
1
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
2
Reverse Pec Deck
1 Set
AMRAP
@10
3
Bicep Curl (Barbell)
1 Set
AMRAP
@10
4
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
5
Dip (Weighted)
1 Set
AMRAP
@10
Day 4
1A
Leg Extension
1 Set
AMRAP
@10
1B
Squat (Low Bar)
1 Set
AMRAP
@10
2
Standing Calf Raise
1 Set
AMRAP
@10