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Mike mentzer oriented, joint protector

by Martin Seba
2 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
    May 20, 2025 01:59
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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
-