Program Description
**Mendi-PF U/P** is a comprehensive 12-week workout program designed to enhance your upper and lower body strength through a well-structured routine. With 48 training sessions, this program incorporates a variety of exercises, including bodyweight movements like pull-ups and dips, alongside machine and dumbbell workouts targeting all major muscle groups. Each workout is tailored to progressively challenge your limits, ensuring you build strength and endurance effectively. Get ready to transform your physique and elevate your fitness journey!
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedNov 30, 2025 05:41
- Last EditedDec 01, 2025 01:06
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.1%
Hamstrings
10.1%
Chest
9.1%
Glutes
8.6%
Upper Back
8.1%
Biceps
8.1%
Quadriceps
7.6%
Lats
7.1%
Front Delts
7.1%
Middle Delts
6.1%
Lower Back
5.1%
Calves
5.1%
Rear Delts
3%
Abductors
2.5%
Abs
1.5%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Dip (Bodyweight)
1
-
3
Dumbbell Row
1
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
JM Press (Smith Machine)
1
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Dip (Bodyweight)
1
-
3
Dumbbell Row
1
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
JM Press (Smith Machine)
1
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Dip (Bodyweight)
1
-
3
Dumbbell Row
1
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
JM Press (Smith Machine)
1
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Dip (Bodyweight)
1
-
3
Dumbbell Row
1
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
JM Press (Smith Machine)
1
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Dip (Bodyweight)
1
-
3
Dumbbell Row
1
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
JM Press (Smith Machine)
1
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Dip (Bodyweight)
1
-
3
Dumbbell Row
1
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
JM Press (Smith Machine)
1
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Dip (Bodyweight)
1
-
3
Dumbbell Row
1
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
JM Press (Smith Machine)
1
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Dip (Bodyweight)
1
-
3
Dumbbell Row
1
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
JM Press (Smith Machine)
1
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Dip (Bodyweight)
1
-
3
Dumbbell Row
1
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
JM Press (Smith Machine)
1
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Dip (Bodyweight)
1
-
3
Dumbbell Row
1
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
JM Press (Smith Machine)
1
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Dip (Bodyweight)
1
-
3
Dumbbell Row
1
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
JM Press (Smith Machine)
1
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Dip (Bodyweight)
1
-
3
Dumbbell Row
1
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
JM Press (Smith Machine)
1
-
7
Pec Deck (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
-
2
Leg Extension
1
-
3
Seated Hamstring Curl
1
-
4
Bulgarian Split Squat (Barbell)
1
-
5
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
-
2
Leg Extension
1
-
3
Seated Hamstring Curl
1
-
4
Bulgarian Split Squat (Barbell)
1
-
5
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
-
2
Leg Extension
1
-
3
Seated Hamstring Curl
1
-
4
Bulgarian Split Squat (Barbell)
1
-
5
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
-
2
Leg Extension
1
-
3
Seated Hamstring Curl
1
-
4
Bulgarian Split Squat (Barbell)
1
-
5
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
-
2
Leg Extension
1
-
3
Seated Hamstring Curl
1
-
4
Bulgarian Split Squat (Barbell)
1
-
5
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
-
2
Leg Extension
1
-
3
Seated Hamstring Curl
1
-
4
Bulgarian Split Squat (Barbell)
1
-
5
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
-
2
Leg Extension
1
-
3
Seated Hamstring Curl
1
-
4
Bulgarian Split Squat (Barbell)
1
-
5
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
-
2
Leg Extension
1
-
3
Seated Hamstring Curl
1
-
4
Bulgarian Split Squat (Barbell)
1
-
5
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
-
2
Leg Extension
1
-
3
Seated Hamstring Curl
1
-
4
Bulgarian Split Squat (Barbell)
1
-
5
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
-
2
Leg Extension
1
-
3
Seated Hamstring Curl
1
-
4
Bulgarian Split Squat (Barbell)
1
-
5
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
-
2
Leg Extension
1
-
3
Seated Hamstring Curl
1
-
4
Bulgarian Split Squat (Barbell)
1
-
5
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
-
2
Leg Extension
1
-
3
Seated Hamstring Curl
1
-
4
Bulgarian Split Squat (Barbell)
1
-
5
Calf Raise (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lat Pulldown
1
-
3
Incline Chest Fly (Dumbbell)
1
-
4
Rear Delt Row
1
-
5
Lateral Raise (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lat Pulldown
1
-
3
Incline Chest Fly (Dumbbell)
1
-
4
Rear Delt Row
1
-
5
Lateral Raise (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lat Pulldown
1
-
3
Incline Chest Fly (Dumbbell)
1
-
4
Rear Delt Row
1
-
5
Lateral Raise (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lat Pulldown
1
-
3
Incline Chest Fly (Dumbbell)
1
-
4
Rear Delt Row
1
-
5
Lateral Raise (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lat Pulldown
1
-
3
Incline Chest Fly (Dumbbell)
1
-
4
Rear Delt Row
1
-
5
Lateral Raise (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lat Pulldown
1
-
3
Incline Chest Fly (Dumbbell)
1
-
4
Rear Delt Row
1
-
5
Lateral Raise (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lat Pulldown
1
-
3
Incline Chest Fly (Dumbbell)
1
-
4
Rear Delt Row
1
-
5
Lateral Raise (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lat Pulldown
1
-
3
Incline Chest Fly (Dumbbell)
1
-
4
Rear Delt Row
1
-
5
Lateral Raise (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lat Pulldown
1
-
3
Incline Chest Fly (Dumbbell)
1
-
4
Rear Delt Row
1
-
5
Lateral Raise (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lat Pulldown
1
-
3
Incline Chest Fly (Dumbbell)
1
-
4
Rear Delt Row
1
-
5
Lateral Raise (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lat Pulldown
1
-
3
Incline Chest Fly (Dumbbell)
1
-
4
Rear Delt Row
1
-
5
Lateral Raise (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lat Pulldown
1
-
3
Incline Chest Fly (Dumbbell)
1
-
4
Rear Delt Row
1
-
5
Lateral Raise (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
-
2
Nordic Curl
1
-
3
Leg Extension
1
-
4
Hip Abductor (Machine)
1
-
5
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
-
2
Nordic Curl
1
-
3
Leg Extension
1
-
4
Hip Abductor (Machine)
1
-
5
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
-
2
Nordic Curl
1
-
3
Leg Extension
1
-
4
Hip Abductor (Machine)
1
-
5
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
-
2
Nordic Curl
1
-
3
Leg Extension
1
-
4
Hip Abductor (Machine)
1
-
5
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
-
2
Nordic Curl
1
-
3
Leg Extension
1
-
4
Hip Abductor (Machine)
1
-
5
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
-
2
Nordic Curl
1
-
3
Leg Extension
1
-
4
Hip Abductor (Machine)
1
-
5
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
-
2
Nordic Curl
1
-
3
Leg Extension
1
-
4
Hip Abductor (Machine)
1
-
5
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
-
2
Nordic Curl
1
-
3
Leg Extension
1
-
4
Hip Abductor (Machine)
1
-
5
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
-
2
Nordic Curl
1
-
3
Leg Extension
1
-
4
Hip Abductor (Machine)
1
-
5
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
-
2
Nordic Curl
1
-
3
Leg Extension
1
-
4
Hip Abductor (Machine)
1
-
5
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
-
2
Nordic Curl
1
-
3
Leg Extension
1
-
4
Hip Abductor (Machine)
1
-
5
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
-
2
Nordic Curl
1
-
3
Leg Extension
1
-
4
Hip Abductor (Machine)
1
-
5
Calf Raise (Machine)
1
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)1 Set
-
2
Dip (Bodyweight)1 Set
-
3
Dumbbell Row1 Set
-
4
Shoulder Press (Machine)1 Set
-
5
Bicep Curl (Dumbbell)1 Set
-
6
JM Press (Smith Machine)1 Set
-
7
Pec Deck (Machine)1 Set
-
Day 2
1
Hyperextension1 Set
-
2
Leg Extension1 Set
-
3
Seated Hamstring Curl1 Set
-
4
Bulgarian Split Squat (Barbell)1 Set
-
5
Calf Raise (Machine)1 Set
-
Day 3
1
Incline Bench Press (Smith Machine)1 Set
-
2
Lat Pulldown1 Set
-
3
Incline Chest Fly (Dumbbell)1 Set
-
4
Rear Delt Row1 Set
-
5
Lateral Raise (Cable)1 Set
-
6
Overhead Tricep Extension (Cable)1 Set
-
7
Incline Curl (Dumbbell)1 Set
-
Day 4
1
Stiff Leg Deadlift1 Set
-
2
Nordic Curl1 Set
-
3
Leg Extension1 Set
-
4
Hip Abductor (Machine)1 Set
-
5
Calf Raise (Machine)1 Set
-