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BoostcampPNG

Mike Mentzer 1 set

by Azmir
2 athletes joined

Program Description

Build muscle

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 10, 2024 12:31
  • Last Edited
    May 14, 2024 04:28
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
2
Front Squat (Barbell)
1
8 reps
3
Squat (Barbell)
1
8 reps
4
Romanian Deadlift (Barbell)
1
8 reps
5
Standing Calf Raise
1
8 reps
6
Seated Calf Raise
1
8 reps
7
Chest Fly (Dumbbell)
1
8 reps
8
Incline Bench Press (Barbell)
1
8 reps
9
Dip (Bodyweight)
1
8 reps
10
Tricep Extension (Dumbbell)
1
8 reps
11
Dip (Bodyweight)
1
8 reps
12
Lying Tricep Extension (Barbell)
1
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
2
Front Squat (Barbell)
1
8 reps
3
Squat (Barbell)
1
8 reps
4
Romanian Deadlift (Barbell)
1
8 reps
5
Standing Calf Raise
1
8 reps
6
Seated Calf Raise
1
8 reps
7
Chest Fly (Dumbbell)
1
8 reps
8
Incline Bench Press (Barbell)
1
8 reps
9
Dip (Bodyweight)
1
8 reps
10
Tricep Extension (Dumbbell)
1
8 reps
11
Dip (Bodyweight)
1
8 reps
12
Lying Tricep Extension (Barbell)
1
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
2
Front Squat (Barbell)
1
8 reps
3
Squat (Barbell)
1
8 reps
4
Romanian Deadlift (Barbell)
1
8 reps
5
Standing Calf Raise
1
8 reps
6
Seated Calf Raise
1
8 reps
7
Chest Fly (Dumbbell)
1
8 reps
8
Incline Bench Press (Barbell)
1
8 reps
9
Dip (Bodyweight)
1
8 reps
10
Tricep Extension (Dumbbell)
1
8 reps
11
Dip (Bodyweight)
1
8 reps
12
Lying Tricep Extension (Barbell)
1
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
2
Front Squat (Barbell)
1
8 reps
3
Squat (Barbell)
1
8 reps
4
Romanian Deadlift (Barbell)
1
8 reps
5
Standing Calf Raise
1
8 reps
6
Seated Calf Raise
1
8 reps
7
Chest Fly (Dumbbell)
1
8 reps
8
Incline Bench Press (Barbell)
1
8 reps
9
Dip (Bodyweight)
1
8 reps
10
Tricep Extension (Dumbbell)
1
8 reps
11
Dip (Bodyweight)
1
8 reps
12
Lying Tricep Extension (Barbell)
1
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
2
Front Squat (Barbell)
1
8 reps
3
Squat (Barbell)
1
8 reps
4
Romanian Deadlift (Barbell)
1
8 reps
5
Standing Calf Raise
1
8 reps
6
Seated Calf Raise
1
8 reps
7
Chest Fly (Dumbbell)
1
8 reps
8
Incline Bench Press (Barbell)
1
8 reps
9
Dip (Bodyweight)
1
8 reps
10
Tricep Extension (Dumbbell)
1
8 reps
11
Dip (Bodyweight)
1
8 reps
12
Lying Tricep Extension (Barbell)
1
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
2
Front Squat (Barbell)
1
8 reps
3
Squat (Barbell)
1
8 reps
4
Romanian Deadlift (Barbell)
1
8 reps
5
Standing Calf Raise
1
8 reps
6
Seated Calf Raise
1
8 reps
7
Chest Fly (Dumbbell)
1
8 reps
8
Incline Bench Press (Barbell)
1
8 reps
9
Dip (Bodyweight)
1
8 reps
10
Tricep Extension (Dumbbell)
1
8 reps
11
Dip (Bodyweight)
1
8 reps
12
Lying Tricep Extension (Barbell)
1
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
2
Front Squat (Barbell)
1
8 reps
3
Squat (Barbell)
1
8 reps
4
Romanian Deadlift (Barbell)
1
8 reps
5
Standing Calf Raise
1
8 reps
6
Seated Calf Raise
1
8 reps
7
Chest Fly (Dumbbell)
1
8 reps
8
Incline Bench Press (Barbell)
1
8 reps
9
Dip (Bodyweight)
1
8 reps
10
Tricep Extension (Dumbbell)
1
8 reps
11
Dip (Bodyweight)
1
8 reps
12
Lying Tricep Extension (Barbell)
1
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
2
Front Squat (Barbell)
1
8 reps
3
Squat (Barbell)
1
8 reps
4
Romanian Deadlift (Barbell)
1
8 reps
5
Standing Calf Raise
1
8 reps
6
Seated Calf Raise
1
8 reps
7
Chest Fly (Dumbbell)
1
8 reps
8
Incline Bench Press (Barbell)
1
8 reps
9
Dip (Bodyweight)
1
8 reps
10
Tricep Extension (Dumbbell)
1
8 reps
11
Dip (Bodyweight)
1
8 reps
12
Lying Tricep Extension (Barbell)
1
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
2
Front Squat (Barbell)
1
8 reps
3
Squat (Barbell)
1
8 reps
4
Romanian Deadlift (Barbell)
1
8 reps
5
Standing Calf Raise
1
8 reps
6
Seated Calf Raise
1
8 reps
7
Chest Fly (Dumbbell)
1
8 reps
8
Incline Bench Press (Barbell)
1
8 reps
9
Dip (Bodyweight)
1
8 reps
10
Tricep Extension (Dumbbell)
1
8 reps
11
Dip (Bodyweight)
1
8 reps
12
Lying Tricep Extension (Barbell)
1
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
2
Front Squat (Barbell)
1
8 reps
3
Squat (Barbell)
1
8 reps
4
Romanian Deadlift (Barbell)
1
8 reps
5
Standing Calf Raise
1
8 reps
6
Seated Calf Raise
1
8 reps
7
Chest Fly (Dumbbell)
1
8 reps
8
Incline Bench Press (Barbell)
1
8 reps
9
Dip (Bodyweight)
1
8 reps
10
Tricep Extension (Dumbbell)
1
8 reps
11
Dip (Bodyweight)
1
8 reps
12
Lying Tricep Extension (Barbell)
1
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
2
Front Squat (Barbell)
1
8 reps
3
Squat (Barbell)
1
8 reps
4
Romanian Deadlift (Barbell)
1
8 reps
5
Standing Calf Raise
1
8 reps
6
Seated Calf Raise
1
8 reps
7
Chest Fly (Dumbbell)
1
8 reps
8
Incline Bench Press (Barbell)
1
8 reps
9
Dip (Bodyweight)
1
8 reps
10
Tricep Extension (Dumbbell)
1
8 reps
11
Dip (Bodyweight)
1
8 reps
12
Lying Tricep Extension (Barbell)
1
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8 reps
2
Front Squat (Barbell)
1
8 reps
3
Squat (Barbell)
1
8 reps
4
Romanian Deadlift (Barbell)
1
8 reps
5
Standing Calf Raise
1
8 reps
6
Seated Calf Raise
1
8 reps
7
Chest Fly (Dumbbell)
1
8 reps
8
Incline Bench Press (Barbell)
1
8 reps
9
Dip (Bodyweight)
1
8 reps
10
Tricep Extension (Dumbbell)
1
8 reps
11
Dip (Bodyweight)
1
8 reps
12
Lying Tricep Extension (Barbell)
1
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
2
Pull-Up (Bodyweight)
1
8 reps
3
Barbell Row
1
8 reps
4
Shrug (Dumbbell)
1
8 reps
5
Upright Row (Barbell)
1
8 reps
6
Lateral Raise (Dumbbell)
1
8 reps
7
Shoulder Press (Plate Loaded)
1
8 reps
8
Rear Delt Fly (Dumbbell)
1
8 reps
9
Bicep Curl (Barbell)
1
8 reps
10
Concentration Curl
1
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
2
Pull-Up (Bodyweight)
1
8 reps
3
Barbell Row
1
8 reps
4
Shrug (Dumbbell)
1
8 reps
5
Upright Row (Barbell)
1
8 reps
6
Lateral Raise (Dumbbell)
1
8 reps
7
Shoulder Press (Plate Loaded)
1
8 reps
8
Rear Delt Fly (Dumbbell)
1
8 reps
9
Bicep Curl (Barbell)
1
8 reps
10
Concentration Curl
1
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
2
Pull-Up (Bodyweight)
1
8 reps
3
Barbell Row
1
8 reps
4
Shrug (Dumbbell)
1
8 reps
5
Upright Row (Barbell)
1
8 reps
6
Lateral Raise (Dumbbell)
1
8 reps
7
Shoulder Press (Plate Loaded)
1
8 reps
8
Rear Delt Fly (Dumbbell)
1
8 reps
9
Bicep Curl (Barbell)
1
8 reps
10
Concentration Curl
1
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
2
Pull-Up (Bodyweight)
1
8 reps
3
Barbell Row
1
8 reps
4
Shrug (Dumbbell)
1
8 reps
5
Upright Row (Barbell)
1
8 reps
6
Lateral Raise (Dumbbell)
1
8 reps
7
Shoulder Press (Plate Loaded)
1
8 reps
8
Rear Delt Fly (Dumbbell)
1
8 reps
9
Bicep Curl (Barbell)
1
8 reps
10
Concentration Curl
1
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
2
Pull-Up (Bodyweight)
1
8 reps
3
Barbell Row
1
8 reps
4
Shrug (Dumbbell)
1
8 reps
5
Upright Row (Barbell)
1
8 reps
6
Lateral Raise (Dumbbell)
1
8 reps
7
Shoulder Press (Plate Loaded)
1
8 reps
8
Rear Delt Fly (Dumbbell)
1
8 reps
9
Bicep Curl (Barbell)
1
8 reps
10
Concentration Curl
1
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
2
Pull-Up (Bodyweight)
1
8 reps
3
Barbell Row
1
8 reps
4
Shrug (Dumbbell)
1
8 reps
5
Upright Row (Barbell)
1
8 reps
6
Lateral Raise (Dumbbell)
1
8 reps
7
Shoulder Press (Plate Loaded)
1
8 reps
8
Rear Delt Fly (Dumbbell)
1
8 reps
9
Bicep Curl (Barbell)
1
8 reps
10
Concentration Curl
1
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
2
Pull-Up (Bodyweight)
1
8 reps
3
Barbell Row
1
8 reps
4
Shrug (Dumbbell)
1
8 reps
5
Upright Row (Barbell)
1
8 reps
6
Lateral Raise (Dumbbell)
1
8 reps
7
Shoulder Press (Plate Loaded)
1
8 reps
8
Rear Delt Fly (Dumbbell)
1
8 reps
9
Bicep Curl (Barbell)
1
8 reps
10
Concentration Curl
1
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
2
Pull-Up (Bodyweight)
1
8 reps
3
Barbell Row
1
8 reps
4
Shrug (Dumbbell)
1
8 reps
5
Upright Row (Barbell)
1
8 reps
6
Lateral Raise (Dumbbell)
1
8 reps
7
Shoulder Press (Plate Loaded)
1
8 reps
8
Rear Delt Fly (Dumbbell)
1
8 reps
9
Bicep Curl (Barbell)
1
8 reps
10
Concentration Curl
1
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
2
Pull-Up (Bodyweight)
1
8 reps
3
Barbell Row
1
8 reps
4
Shrug (Dumbbell)
1
8 reps
5
Upright Row (Barbell)
1
8 reps
6
Lateral Raise (Dumbbell)
1
8 reps
7
Shoulder Press (Plate Loaded)
1
8 reps
8
Rear Delt Fly (Dumbbell)
1
8 reps
9
Bicep Curl (Barbell)
1
8 reps
10
Concentration Curl
1
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
2
Pull-Up (Bodyweight)
1
8 reps
3
Barbell Row
1
8 reps
4
Shrug (Dumbbell)
1
8 reps
5
Upright Row (Barbell)
1
8 reps
6
Lateral Raise (Dumbbell)
1
8 reps
7
Shoulder Press (Plate Loaded)
1
8 reps
8
Rear Delt Fly (Dumbbell)
1
8 reps
9
Bicep Curl (Barbell)
1
8 reps
10
Concentration Curl
1
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
2
Pull-Up (Bodyweight)
1
8 reps
3
Barbell Row
1
8 reps
4
Shrug (Dumbbell)
1
8 reps
5
Upright Row (Barbell)
1
8 reps
6
Lateral Raise (Dumbbell)
1
8 reps
7
Shoulder Press (Plate Loaded)
1
8 reps
8
Rear Delt Fly (Dumbbell)
1
8 reps
9
Bicep Curl (Barbell)
1
8 reps
10
Concentration Curl
1
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
8 reps
2
Pull-Up (Bodyweight)
1
8 reps
3
Barbell Row
1
8 reps
4
Shrug (Dumbbell)
1
8 reps
5
Upright Row (Barbell)
1
8 reps
6
Lateral Raise (Dumbbell)
1
8 reps
7
Shoulder Press (Plate Loaded)
1
8 reps
8
Rear Delt Fly (Dumbbell)
1
8 reps
9
Bicep Curl (Barbell)
1
8 reps
10
Concentration Curl
1
8 reps
Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
2
Front Squat (Barbell)
1 Set
8 Reps
3
Squat (Barbell)
1 Set
8 Reps
4
Romanian Deadlift (Barbell)
1 Set
8 Reps
5
Standing Calf Raise
1 Set
8 Reps
6
Seated Calf Raise
1 Set
8 Reps
7
Chest Fly (Dumbbell)
1 Set
8 Reps
8
Incline Bench Press (Barbell)
1 Set
8 Reps
9
Dip (Bodyweight)
1 Set
8 Reps
10
Tricep Extension (Dumbbell)
1 Set
8 Reps
11
Dip (Bodyweight)
1 Set
8 Reps
12
Lying Tricep Extension (Barbell)
1 Set
8 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
8 Reps
2
Pull-Up (Bodyweight)
1 Set
8 Reps
3
Barbell Row
1 Set
8 Reps
4
Shrug (Dumbbell)
1 Set
8 Reps
5
Upright Row (Barbell)
1 Set
8 Reps
6
Lateral Raise (Dumbbell)
1 Set
8 Reps
7
Shoulder Press (Plate Loaded)
1 Set
8 Reps
8
Rear Delt Fly (Dumbbell)
1 Set
8 Reps
9
Bicep Curl (Barbell)
1 Set
8 Reps
10
Concentration Curl
1 Set
8 Reps