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Heavy Duty

by elias v
1 athletes joined

Program Description

This program is heavy duty program inspired by Mike Mentzer and this is very low volume and very very high volume

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 03, 2025 10:50
  • Last Edited
    Jun 18, 2025 12:12

Summary

Heavy Duty is an 8-week strength training program designed for those ready to push their limits. With three focused workout days each week, this program emphasizes compound movements and machine exercises to build muscle and enhance overall strength. You'll target major muscle groups through a variety of exercises, including the Pec Deck, Incline Bench Press, and Seated Row, ensuring a balanced approach to your training. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Lats
16.1%
Upper Back
14.2%
Triceps
11.2%
Biceps
10.5%
Chest
10.5%
Quadriceps
7%
Front Delts
6.3%
Hamstrings
5.6%
Middle Delts
4.9%
Abs
4.2%
Calves
3.5%
Glutes
2.8%
Lower Back
1.4%
Rear Delts
1.1%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Seated Row (Cable)
1
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
5
Barbell Row
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Seated Row (Cable)
1
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
5
Barbell Row
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Seated Row (Cable)
1
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
5
Barbell Row
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Seated Row (Cable)
1
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
5
Barbell Row
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Seated Row (Cable)
1
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
5
Barbell Row
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Seated Row (Cable)
1
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
5
Barbell Row
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Seated Row (Cable)
1
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
5
Barbell Row
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Seated Row (Cable)
1
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
5
Barbell Row
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 10
2
Hack Squat
1
10 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 10
2
Hack Squat
1
10 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 10
2
Hack Squat
1
10 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 10
2
Hack Squat
1
10 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 10
2
Hack Squat
1
10 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 10
2
Hack Squat
1
10 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 10
2
Hack Squat
1
10 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 10
2
Hack Squat
1
10 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
8 reps
RPE 10
3
Bicep Curl (Barbell)
1
8 reps
RPE 10
4
Underhand Lat Pulldown
1
10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Barbell)
1
8 reps
RPE 10
3
Underhand Lat Pulldown
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Barbell)
1
8 reps
RPE 10
3
Underhand Lat Pulldown
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Barbell)
1
8 reps
RPE 10
3
Underhand Lat Pulldown
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Barbell)
1
8 reps
RPE 10
3
Underhand Lat Pulldown
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Barbell)
1
8 reps
RPE 10
3
Underhand Lat Pulldown
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Barbell)
1
8 reps
RPE 10
3
Underhand Lat Pulldown
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Barbell)
1
8 reps
RPE 10
3
Underhand Lat Pulldown
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
8 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Pec Deck (Machine)
1 Set
10 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@10
3
Seated Row (Cable)
1 Set
8 Reps
@10
4
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@10
5
Barbell Row
1 Set
10 Reps
@10
Day 2
1
Leg Extension
1 Set
10 Reps
@10
2
Hack Squat
1 Set
10 Reps
@10
3
Leg Curl
1 Set
10 Reps
@10
4
Straight Leg Calf Raise
1 Set
10 Reps
@10
5
Leg Raise (Captain's Chair)
1 Set
15 Reps
@10
Day 3
1
Lateral Raise (Dumbbell)
1 Set
10 Reps
@10
2
Reverse Pec Deck
1 Set
8 Reps
@10
3
Bicep Curl (Barbell)
1 Set
8 Reps
@10
4
Underhand Lat Pulldown
1 Set
10 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
10 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
8 Reps
@10