Mike mentzer oriented, joint protector
Hit mike mentzer filosofy without destroying joints
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Machine) | 3 | 10 reps |
| 2 | Reverse Pec Deck | 3 | 10 reps |
| 3 | Bicep Curl (Machine) | 3 | 10 reps |
| Superset | |||
| 4A | Tricep Pushdown (Cable) | 3 | 10 reps |
| 4B | Dip (Assisted) | 3 | 10 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pec Deck (Machine) | 3 | 10 reps | — |
| 1B | Incline Bench Press (Smith Machine) | 2 | 6 reps | — |
| 2 | Close Grip Underhand Lat Pulldown (chin Pulldown) | 3 | 10 reps | — |
| 3 | Pullover (Machine) | 3 | 10 reps | @10 |
| 4 | Deadlift (Barbell) | 1 | 0 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Leg Extension | 3 | 10 reps | — |
| 1B | Leg Press | 3 | 10 reps | — |
| 2 | Standing Calf Raise | 1 | 10 reps | — |
| 3 | Leg Curl | 1 | 10 reps | — |
| 4 | Decline Crunch (Weighted) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Leg Extension | 1 | 0.2–0.3 min | @10 |
| 1B | Squat (Smith Machine) | 3 | 10 reps | — |
| 2 | Standing Calf Raise | 1 | 10 reps | — |
| 3 | Decline Crunch (Weighted) | 3 | 10 reps | — |
Common questions
Yes, Mike mentzer oriented, joint protector is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Mike mentzer oriented, joint protector is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Mike mentzer oriented, joint protector is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
