Mike Mentzer 1 set | Workout Programs | Boostcamp App |

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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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