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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
    Mar 06, 2025 01:58
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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
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