Program Description
**Ideal Program Mentzer** is a bodybuilding journey designed for beginners looking to build strength and muscle from the comfort of their home. This program features 72 structured workouts, each lasting approximately 30 minutes, focusing on effective supersets that target all major muscle groups. With a blend of compound and isolation exercises, you'll enhance your physique while developing a solid foundation in lifting techniques. Important Train every 72 to 96 hours between workouts for recovery. Go to failure on all sets.
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentAt Home
- Program Length18 weeks
- Time Per Workout30 minutes
- CreatedDec 08, 2025 02:50
- Last EditedDec 08, 2025 03:27
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.9%
Chest
10.4%
Front Delts
9%
Triceps
9%
Glutes
9%
Hamstrings
9%
Lats
6%
Calves
6%
Upper Back
4.5%
Biceps
4.5%
Abs
4.5%
Rear Delts
4.5%
Adductors
3%
Middle Delts
3%
Lower Back
1.5%
Forearms
1.5%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
10 reps
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2A
Pullover (Dumbbell)
1
10 reps
-
2B
Pull-Up (Weighted)
1
5 reps
-
3
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
10 reps
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2A
Pullover (Dumbbell)
1
10 reps
-
2B
Pull-Up (Weighted)
1
5 reps
-
3
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
10 reps
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2A
Pullover (Dumbbell)
1
10 reps
-
2B
Pull-Up (Weighted)
1
5 reps
-
3
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
10 reps
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2A
Pullover (Dumbbell)
1
10 reps
-
2B
Pull-Up (Weighted)
1
5 reps
-
3
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
10 reps
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2A
Pullover (Dumbbell)
1
10 reps
-
2B
Pull-Up (Weighted)
1
5 reps
-
3
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
10 reps
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2A
Pullover (Dumbbell)
1
10 reps
-
2B
Pull-Up (Weighted)
1
5 reps
-
3
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
10 reps
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2A
Pullover (Dumbbell)
1
10 reps
-
2B
Pull-Up (Weighted)
1
5 reps
-
3
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
10 reps
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2A
Pullover (Dumbbell)
1
10 reps
-
2B
Pull-Up (Weighted)
1
5 reps
-
3
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
10 reps
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2A
Pullover (Dumbbell)
1
10 reps
-
2B
Pull-Up (Weighted)
1
5 reps
-
3
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
10 reps
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2A
Pullover (Dumbbell)
1
10 reps
-
2B
Pull-Up (Weighted)
1
5 reps
-
3
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
10 reps
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2A
Pullover (Dumbbell)
1
10 reps
-
2B
Pull-Up (Weighted)
1
5 reps
-
3
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
10 reps
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2A
Pullover (Dumbbell)
1
10 reps
-
2B
Pull-Up (Weighted)
1
5 reps
-
3
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
10 reps
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2A
Pullover (Dumbbell)
1
10 reps
-
2B
Pull-Up (Weighted)
1
5 reps
-
3
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
10 reps
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2A
Pullover (Dumbbell)
1
10 reps
-
2B
Pull-Up (Weighted)
1
5 reps
-
3
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
10 reps
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2A
Pullover (Dumbbell)
1
10 reps
-
2B
Pull-Up (Weighted)
1
5 reps
-
3
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
10 reps
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2A
Pullover (Dumbbell)
1
10 reps
-
2B
Pull-Up (Weighted)
1
5 reps
-
3
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
10 reps
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2A
Pullover (Dumbbell)
1
10 reps
-
2B
Pull-Up (Weighted)
1
5 reps
-
3
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
1
10 reps
-
1B
Incline Bench Press (Barbell)
1
3 reps
-
2A
Pullover (Dumbbell)
1
10 reps
-
2B
Pull-Up (Weighted)
1
5 reps
-
3
Deadlift (Barbell)
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
8 reps
-
2
Standing Calf Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
-
2
Lying Rear Lateral Raise
1
10 reps
-
3
Bicep Curl (Barbell)
1
10 reps
-
4A
Lying Tricep Extension (Barbell)
1
10 reps
-
4B
Dip (Weighted)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
-
2
Lying Rear Lateral Raise
1
10 reps
-
3
Bicep Curl (Barbell)
1
10 reps
-
4A
Lying Tricep Extension (Barbell)
1
10 reps
-
4B
Dip (Weighted)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
-
2
Lying Rear Lateral Raise
1
10 reps
-
3
Bicep Curl (Barbell)
1
10 reps
-
4A
Lying Tricep Extension (Barbell)
1
10 reps
-
4B
Dip (Weighted)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
-
2
Lying Rear Lateral Raise
1
10 reps
-
3
Bicep Curl (Barbell)
1
10 reps
-
4A
Lying Tricep Extension (Barbell)
1
10 reps
-
4B
Dip (Weighted)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
-
2
Lying Rear Lateral Raise
1
10 reps
-
3
Bicep Curl (Barbell)
1
10 reps
-
4A
Lying Tricep Extension (Barbell)
1
10 reps
-
4B
Dip (Weighted)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
-
2
Lying Rear Lateral Raise
1
10 reps
-
3
Bicep Curl (Barbell)
1
10 reps
-
4A
Lying Tricep Extension (Barbell)
1
10 reps
-
4B
Dip (Weighted)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
-
2
Lying Rear Lateral Raise
1
10 reps
-
3
Bicep Curl (Barbell)
1
10 reps
-
4A
Lying Tricep Extension (Barbell)
1
10 reps
-
4B
Dip (Weighted)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
-
2
Lying Rear Lateral Raise
1
10 reps
-
3
Bicep Curl (Barbell)
1
10 reps
-
4A
Lying Tricep Extension (Barbell)
1
10 reps
-
4B
Dip (Weighted)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
-
2
Lying Rear Lateral Raise
1
10 reps
-
3
Bicep Curl (Barbell)
1
10 reps
-
4A
Lying Tricep Extension (Barbell)
1
10 reps
-
4B
Dip (Weighted)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
-
2
Lying Rear Lateral Raise
1
10 reps
-
3
Bicep Curl (Barbell)
1
10 reps
-
4A
Lying Tricep Extension (Barbell)
1
10 reps
-
4B
Dip (Weighted)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
-
2
Lying Rear Lateral Raise
1
10 reps
-
3
Bicep Curl (Barbell)
1
10 reps
-
4A
Lying Tricep Extension (Barbell)
1
10 reps
-
4B
Dip (Weighted)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
-
2
Lying Rear Lateral Raise
1
10 reps
-
3
Bicep Curl (Barbell)
1
10 reps
-
4A
Lying Tricep Extension (Barbell)
1
10 reps
-
4B
Dip (Weighted)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
-
2
Lying Rear Lateral Raise
1
10 reps
-
3
Bicep Curl (Barbell)
1
10 reps
-
4A
Lying Tricep Extension (Barbell)
1
10 reps
-
4B
Dip (Weighted)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
-
2
Lying Rear Lateral Raise
1
10 reps
-
3
Bicep Curl (Barbell)
1
10 reps
-
4A
Lying Tricep Extension (Barbell)
1
10 reps
-
4B
Dip (Weighted)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
-
2
Lying Rear Lateral Raise
1
10 reps
-
3
Bicep Curl (Barbell)
1
10 reps
-
4A
Lying Tricep Extension (Barbell)
1
10 reps
-
4B
Dip (Weighted)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
-
2
Lying Rear Lateral Raise
1
10 reps
-
3
Bicep Curl (Barbell)
1
10 reps
-
4A
Lying Tricep Extension (Barbell)
1
10 reps
-
4B
Dip (Weighted)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
-
2
Lying Rear Lateral Raise
1
10 reps
-
3
Bicep Curl (Barbell)
1
10 reps
-
4A
Lying Tricep Extension (Barbell)
1
10 reps
-
4B
Dip (Weighted)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
-
2
Lying Rear Lateral Raise
1
10 reps
-
3
Bicep Curl (Barbell)
1
10 reps
-
4A
Lying Tricep Extension (Barbell)
1
10 reps
-
4B
Dip (Weighted)
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
10 reps
-
2
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
10 reps
-
2
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
10 reps
-
2
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
10 reps
-
2
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
10 reps
-
2
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
10 reps
-
2
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
10 reps
-
2
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
10 reps
-
2
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
10 reps
-
2
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
10 reps
-
2
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
10 reps
-
2
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
10 reps
-
2
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
10 reps
-
2
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
10 reps
-
2
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
10 reps
-
2
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
10 reps
-
2
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
10 reps
-
2
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15 reps
-
1B
Squat (Barbell)
1
10 reps
-
2
Standing Calf Raise
1
-
Week 1
1 / 18 Weeks
Day 1
1A
Pec Fly (Dumbbell)1 Set
10 Reps
-
1B
Incline Bench Press (Barbell)1 Set
3 Reps
-
2A
Pullover (Dumbbell)1 Set
10 Reps
-
2B
Pull-Up (Weighted)1 Set
5 Reps
-
3
Deadlift (Barbell)1 Set
6 Reps
-
Day 2
1A
Leg Extension1 Set
15 Reps
-
1B
Squat (Barbell)1 Set
8 Reps
-
2
Standing Calf Raise1 Set
20 Reps
-
Day 3
1
Lateral Raise (Dumbbell)1 Set
10 Reps
-
2
Lying Rear Lateral Raise1 Set
10 Reps
-
3
Bicep Curl (Barbell)1 Set
10 Reps
-
4A
Lying Tricep Extension (Barbell)1 Set
10 Reps
-
4B
Dip (Weighted)1 Set
5 Reps
-
Day 4
1A
Leg Extension1 Set
15 Reps
-
1B
Squat (Barbell)1 Set
10 Reps
-
2
Standing Calf Raise1 Set
-