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Community Programs›Mike Mentzer on the Bells of Steel Cable Tower
Mike Mentzer on the Bells of Steel Cable Tower
IntermediateFree

Mike Mentzer on the Bells of Steel Cable Tower

Justin P.
Justin P.· Feb 2024
118athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
3 days
Level
Intermediate
Goal
Muscle, Strength
Equipment
Full Gym
Session length
60 min
Mike Mentzer's training principles often involve high-intensity, low-volume workouts. Here's a simple workout routine for you using the Bells of Steel cable tower: Note that the reps for this training protocol are 2-2-4. 2 second concentric, 2 second pause, 2 second eccentric. These exercises will be 1-2 sets done to failure within a 6-8 rep range. If you do manage to break 12 reps, increase the weight by 10% and go back to 6 reps. Remember to warm up before each session and cool down afterward. Adjust the weight to ensure you reach muscle failure within the specified rep range. Rest 1-2 minutes between sets and 2-3 minutes between exercises. Listen to your body, and progress gradually by increasing the resistance as you get stronger.

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on gaining both size and strength
Athletes who can train 3 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Chest
11.5%
Upper Back
11.1%
Lats
10.6%
Hamstrings
9.8%
Front Delts
9.2%
Triceps
8.4%
Quadriceps
8.2%
Middle Delts
8.2%
Biceps
7.6%
Lower Back
4.1%
Calves
4.1%
Rear Delts
4.1%
Glutes
2.4%
Forearms
0.8%
Week 1 Workouts
#ExerciseSetsReps
1Chest Press (Machine)20 reps
2Chest Fly (Cable)20 reps
3Lat Pulldown20 reps
4Seated Row (Cable)20 reps
5Standing Pullover (Cable)20 reps
#ExerciseSetsReps
1Belt Squat20 reps
2Cable Romanian Deadlift20 reps
3Leg Extension20 reps
4Leg Curl20 reps
5Standing Calf Raise20 reps
#ExerciseSetsReps
1Shoulder Press (Machine)20 reps
2Lateral Raise (Cable)20 reps
3Face Pull20 reps
4Tricep Rope Push Down (Cable)20 reps
5Bicep Curl (Cable)20 reps

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Mike Mentzer on the Bells of Steel Cable Tower is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 60 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 on the Bells of Steel Cable Tower is structured around 3 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Mike Mentzer on the Bells of Steel Cable Tower 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

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Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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