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Mike Mentzer Program

by Max M.
411 athletes joined
3.0
(2 ratings)

Program Description

The Mike Mentzer Program is a high-intensity training (HIT) system that aims to maximize muscle growth in minimal time. It is based on the principles of Arthur Jones, the founder of HIT, but modified by Mike Mentzer, a former professional bodybuilder and Mr. Olympia contender. The program involves performing one set of 6-10 repetitions per exercise, using a weight that causes failure or beyond. The program also uses advanced techniques such as forced reps, negative reps, rest-pause, and pre-exhaust supersets to increase the intensity and stimulate the muscle fibers. The program requires a lot of recovery time between workouts, as the muscles need to adapt to the stress and grow stronger. The program is suitable for experienced lifters who want to challenge themselves and break through plateaus.

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 16, 2024 07:08
  • Last Edited
    Sep 13, 2024 01:21
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
1B
Leg Press
2
6-8 reps
RPE 10
2
Squat (Barbell)
1
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
6-8 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
6-8 reps
RPE 10
5B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
6
Dip (Bodyweight)
2
6-8 reps
RPE 10
7A
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
7B
Dip (Bodyweight)
1
6-8 reps
RPE 10
8
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
1B
Leg Press
2
6-8 reps
RPE 10
2
Squat (Barbell)
1
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
6-8 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
6-8 reps
RPE 10
5B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
6
Dip (Bodyweight)
2
6-8 reps
RPE 10
7A
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
7B
Dip (Bodyweight)
1
6-8 reps
RPE 10
8
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
1B
Leg Press
2
6-8 reps
RPE 10
2
Squat (Barbell)
1
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
6-8 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
6-8 reps
RPE 10
5B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
6
Dip (Bodyweight)
2
6-8 reps
RPE 10
7A
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
7B
Dip (Bodyweight)
1
6-8 reps
RPE 10
8
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
1B
Leg Press
2
6-8 reps
RPE 10
2
Squat (Barbell)
1
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
6-8 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
6-8 reps
RPE 10
5B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
6
Dip (Bodyweight)
2
6-8 reps
RPE 10
7A
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
7B
Dip (Bodyweight)
1
6-8 reps
RPE 10
8
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
1B
Leg Press
2
6-8 reps
RPE 10
2
Squat (Barbell)
1
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
6-8 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
6-8 reps
RPE 10
5B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
6
Dip (Bodyweight)
2
6-8 reps
RPE 10
7A
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
7B
Dip (Bodyweight)
1
6-8 reps
RPE 10
8
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
1B
Leg Press
2
6-8 reps
RPE 10
2
Squat (Barbell)
1
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
6-8 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
6-8 reps
RPE 10
5B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
6
Dip (Bodyweight)
2
6-8 reps
RPE 10
7A
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
7B
Dip (Bodyweight)
1
6-8 reps
RPE 10
8
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
1B
Leg Press
2
6-8 reps
RPE 10
2
Squat (Barbell)
1
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
6-8 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
6-8 reps
RPE 10
5B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
6
Dip (Bodyweight)
2
6-8 reps
RPE 10
7A
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
7B
Dip (Bodyweight)
1
6-8 reps
RPE 10
8
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
1B
Leg Press
2
6-8 reps
RPE 10
2
Squat (Barbell)
1
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
6-8 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
6-8 reps
RPE 10
5B
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
6
Dip (Bodyweight)
2
6-8 reps
RPE 10
7A
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
7B
Dip (Bodyweight)
1
6-8 reps
RPE 10
8
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
2
6-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Shrug (Barbell)
2
6-8 reps
RPE 10
5
Upright Row (Barbell)
2
6-8 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
6B
Shoulder Press (Machine)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
6-8 reps
RPE 10
8
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
9
Concentration Curl
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
2
6-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Shrug (Barbell)
2
6-8 reps
RPE 10
5
Upright Row (Barbell)
2
6-8 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
6B
Shoulder Press (Machine)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
6-8 reps
RPE 10
8
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
9
Concentration Curl
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
2
6-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Shrug (Barbell)
2
6-8 reps
RPE 10
5
Upright Row (Barbell)
2
6-8 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
6B
Shoulder Press (Machine)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
6-8 reps
RPE 10
8
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
9
Concentration Curl
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
2
6-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Shrug (Barbell)
2
6-8 reps
RPE 10
5
Upright Row (Barbell)
2
6-8 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
6B
Shoulder Press (Machine)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
6-8 reps
RPE 10
8
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
9
Concentration Curl
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
2
6-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Shrug (Barbell)
2
6-8 reps
RPE 10
5
Upright Row (Barbell)
2
6-8 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
6B
Shoulder Press (Machine)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
6-8 reps
RPE 10
8
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
9
Concentration Curl
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
2
6-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Shrug (Barbell)
2
6-8 reps
RPE 10
5
Upright Row (Barbell)
2
6-8 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
6B
Shoulder Press (Machine)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
6-8 reps
RPE 10
8
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
9
Concentration Curl
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
2
6-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Shrug (Barbell)
2
6-8 reps
RPE 10
5
Upright Row (Barbell)
2
6-8 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
6B
Shoulder Press (Machine)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
6-8 reps
RPE 10
8
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
9
Concentration Curl
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
2
6-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Shrug (Barbell)
2
6-8 reps
RPE 10
5
Upright Row (Barbell)
2
6-8 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
6B
Shoulder Press (Machine)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
6-8 reps
RPE 10
8
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
9
Concentration Curl
2
6-8 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
1B
Leg Press
2 Sets
6-8 Reps
@10
2
Squat (Barbell)
1 Set
6-8 Reps
@10
3
Leg Curl
2 Sets
6-8 Reps
@10
4
Standing Calf Raise
2 Sets
6-8 Reps
@10
5A
Pec Fly (Dumbbell)
2 Sets
6-8 Reps
@10
5B
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@10
6
Dip (Bodyweight)
2 Sets
6-8 Reps
@10
7A
Tricep Pushdown (Cable)
1 Set
6-8 Reps
@10
7B
Dip (Bodyweight)
1 Set
6-8 Reps
@10
8
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@10
Day 2
1
Pullover (Machine)
2 Sets
6-8 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
6-8 Reps
@10
3
Barbell Row
2 Sets
6-8 Reps
@10
4
Shrug (Barbell)
2 Sets
6-8 Reps
@10
5
Upright Row (Barbell)
2 Sets
6-8 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
6B
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
@10
8
Bicep Curl (Barbell)
1 Set
6-8 Reps
@10
9
Concentration Curl
2 Sets
6-8 Reps
@10
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
3.00 / 5
🤫🧏‍♂️Man
17 days ago
4 years of prior experience
Less than expected strength gains
Less than expected muscle gains
No modifications
The days are hard but the weeks are easy. Opposite of what you want. Mentzer’s method is pretty flawed in practice.
Max M.Age 19, Man
7 months ago
2 years of prior experience
As expected strength gains
More than expected muscle gains
No modifications
Great intensity and time effecient.