Boostcamp logo
BoostcampPNG
Community Programs›Mike Mentzter “Break-In” Week for Beginners
Mike Mentzter “Break-In” Week for Beginners
BeginnerFree

Mike Mentzter “Break-In” Week for Beginners

Christopher N.
Christopher N.· Jun 2024
3athletes running this program
iOS & Android

Overview

Length
1 week
Days / week
1 day
Level
Beginner
Goal
Muscle
Equipment
Full Gym
Session length
50 min
“Break-In” your body in preparation for normal Mike Mentzer workout routines, as instructed by Mentzer’s book, “High-Intensity Training: The Mike Mentzer Way.” Training should not be to failure, but somewhat close to it. It is highly recommended to read Mentzer’s book prior to beginning this workout program, as there are many applied concepts you will not be able to apply just by looking at this workout schedule. If you have barely, or not worked out at all in a long period of time, Mentzer recommends less intense training sessions and learning proper form on the major exercises before beginning this training program. This should be a period of several months. Always consult a physician prior to beginning any workout program.

Who it's for

Beginners new to structured strength training
Athletes focused on building muscle size
Athletes who can train 1 day per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Quadriceps
11.8%
Glutes
9.2%
Abs
9.2%
Upper Back
9.2%
Front Delts
7.9%
Triceps
7.9%
Hamstrings
6.6%
Chest
6.6%
Middle Delts
6.6%
Biceps
6.6%
Calves
6.6%
Lats
5.3%
Adductors
2.6%
Lower Back
2.6%
Forearms
1.3%
Week 1 Workouts
#ExerciseSetsRepsIntensity
1Squat (Barbell)110 reps@8
2Barbell Row110 reps@8
3Bench Press (Barbell)110 reps@8
4Standing Behind Neck Shoulder Press (Barbell)110 reps@8
5Deadlift (Barbell)110 reps@8
6Bicep Curl (Barbell)110 reps@8
7Standing Calf Raise110 reps@8
8Sit Up110 reps@8

Common questions

Yes, Mike Mentzter “Break-In” Week for Beginners is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 50 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 Mentzter “Break-In” Week for Beginners is structured around 1 training day 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Mike Mentzter “Break-In” Week for Beginners 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

Boostcamp app
11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
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.
Free on iOS & Android