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Mike mentzer oriented, joint protector

by Martin Seba
6 athletes joined

Program Description

Keeping Mike Mentzer’s filosofy unil failure, but with reps so the joints survive.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    May 16, 2025 08:19
  • Last Edited
    Jun 18, 2025 08:27

Summary

Unlock your strength potential with this Mike Mentzer-oriented program designed to protect your joints while maximizing muscle growth. Over the course of one week, you'll engage in four focused workouts that incorporate machine-based exercises and supersets, targeting major muscle groups with precision. Each session emphasizes controlled movements to ensure safety and effectiveness, allowing you to push your limits without compromising joint health. Get ready to transform your physique while prioritizing your well-being!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
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
RPE 10
4
Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
10 reps
-
4B
Dip (Assisted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
0.2-0.3 mins
RPE 10
1B
Squat (Smith Machine)
3
10 reps
-
2
Standing Calf Raise
1
10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
Week 1
1 / 1 Weeks
Day 3
1
Lateral Raise (Machine)
3 Sets
10 Reps
-
2
Reverse Pec Deck
3 Sets
10 Reps
-
3
Bicep Curl (Machine)
3 Sets
10 Reps
-
4A
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
4B
Dip (Assisted)
3 Sets
10 Reps
-
Day 1
1A
Pec Deck (Machine)
3 Sets
10 Reps
-
1B
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
-
2
Close Grip Underhand Lat Pulldown (chin Pulldown)
3 Sets
10 Reps
-
3
Pullover (Machine)
3 Sets
10 Reps
@10
4
Deadlift (Barbell)
1 Set
-
Day 2
1A
Leg Extension
3 Sets
10 Reps
-
1B
Leg Press
3 Sets
10 Reps
-
2
Standing Calf Raise
1 Set
10 Reps
-
3
Leg Curl
1 Set
10 Reps
-
4
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 4
1A
Leg Extension
1 Set
0.2-0.3 mins
@10
1B
Squat (Smith Machine)
3 Sets
10 Reps
-
2
Standing Calf Raise
1 Set
10 Reps
-
3
Decline Crunch (Weighted)
3 Sets
10 Reps
-