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Justin's Mentzer Program on BOS Cable Tower Pt 2

by Justin P.
1 athletes joined

Program Description

Welcome to the world of high-intensity training inspired by the legendary Mike Mentzer, where efficiency meets intensity. Utilizing the Bells of Steel cable tower, this workout regimen is designed to maximize muscle stimulation and growth through focused, brief, and intense sessions. Mike Mentzer's approach emphasizes quality over quantity, pushing your muscles to their limits with controlled movements and strategic rest periods. Whether you're a seasoned athlete or new to intense training, this program will challenge your strength and endurance while optimizing your time in the gym. Get ready to elevate your fitness journey with precision and purpose.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 15, 2024 04:27
  • Last Edited
    Aug 12, 2024 05:02
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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
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
Seated Row (Cable)
2
3
Skull Crushers (Cable)
2
4
Incline Bench Press (Cable)
2
5
Single Arm Iso Row
2
6
Overhead Tricep Extension (Cable)
2
7
Side Cable Fly (Cable, Strap At Elbow)
2
8
Cable Shrugs
2
9
Cable Dips
2
10
Wrist Curls
2
11
Reverse Wrist Curl (Cable)
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
Seated Row (Cable)
2
3
Skull Crushers (Cable)
2
4
Incline Bench Press (Cable)
2
5
Single Arm Iso Row
2
6
Overhead Tricep Extension (Cable)
2
7
Side Cable Fly (Cable, Strap At Elbow)
2
8
Cable Shrugs
2
9
Cable Dips
2
10
Wrist Curls
2
11
Reverse Wrist Curl (Cable)
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
Seated Row (Cable)
2
3
Skull Crushers (Cable)
2
4
Incline Bench Press (Cable)
2
5
Single Arm Iso Row
2
6
Overhead Tricep Extension (Cable)
2
7
Side Cable Fly (Cable, Strap At Elbow)
2
8
Cable Shrugs
2
9
Cable Dips
2
10
Wrist Curls
2
11
Reverse Wrist Curl (Cable)
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
Seated Row (Cable)
2
3
Skull Crushers (Cable)
2
4
Incline Bench Press (Cable)
2
5
Single Arm Iso Row
2
6
Overhead Tricep Extension (Cable)
2
7
Side Cable Fly (Cable, Strap At Elbow)
2
8
Cable Shrugs
2
9
Cable Dips
2
10
Wrist Curls
2
11
Reverse Wrist Curl (Cable)
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
Seated Row (Cable)
2
3
Skull Crushers (Cable)
2
4
Incline Bench Press (Cable)
2
5
Single Arm Iso Row
2
6
Overhead Tricep Extension (Cable)
2
7
Side Cable Fly (Cable, Strap At Elbow)
2
8
Cable Shrugs
2
9
Cable Dips
2
10
Wrist Curls
2
11
Reverse Wrist Curl (Cable)
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
Seated Row (Cable)
2
3
Skull Crushers (Cable)
2
4
Incline Bench Press (Cable)
2
5
Single Arm Iso Row
2
6
Overhead Tricep Extension (Cable)
2
7
Side Cable Fly (Cable, Strap At Elbow)
2
8
Cable Shrugs
2
9
Cable Dips
2
10
Wrist Curls
2
11
Reverse Wrist Curl (Cable)
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
Seated Row (Cable)
2
3
Skull Crushers (Cable)
2
4
Incline Bench Press (Cable)
2
5
Single Arm Iso Row
2
6
Overhead Tricep Extension (Cable)
2
7
Side Cable Fly (Cable, Strap At Elbow)
2
8
Cable Shrugs
2
9
Cable Dips
2
10
Wrist Curls
2
11
Reverse Wrist Curl (Cable)
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
Seated Row (Cable)
2
3
Skull Crushers (Cable)
2
4
Incline Bench Press (Cable)
2
5
Single Arm Iso Row
2
6
Overhead Tricep Extension (Cable)
2
7
Side Cable Fly (Cable, Strap At Elbow)
2
8
Cable Shrugs
2
9
Cable Dips
2
10
Wrist Curls
2
11
Reverse Wrist Curl (Cable)
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
Seated Row (Cable)
2
3
Skull Crushers (Cable)
2
4
Incline Bench Press (Cable)
2
5
Single Arm Iso Row
2
6
Overhead Tricep Extension (Cable)
2
7
Side Cable Fly (Cable, Strap At Elbow)
2
8
Cable Shrugs
2
9
Cable Dips
2
10
Wrist Curls
2
11
Reverse Wrist Curl (Cable)
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
Seated Row (Cable)
2
3
Skull Crushers (Cable)
2
4
Incline Bench Press (Cable)
2
5
Single Arm Iso Row
2
6
Overhead Tricep Extension (Cable)
2
7
Side Cable Fly (Cable, Strap At Elbow)
2
8
Cable Shrugs
2
9
Cable Dips
2
10
Wrist Curls
2
11
Reverse Wrist Curl (Cable)
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
Seated Row (Cable)
2
3
Skull Crushers (Cable)
2
4
Incline Bench Press (Cable)
2
5
Single Arm Iso Row
2
6
Overhead Tricep Extension (Cable)
2
7
Side Cable Fly (Cable, Strap At Elbow)
2
8
Cable Shrugs
2
9
Cable Dips
2
10
Wrist Curls
2
11
Reverse Wrist Curl (Cable)
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
Seated Row (Cable)
2
3
Skull Crushers (Cable)
2
4
Incline Bench Press (Cable)
2
5
Single Arm Iso Row
2
6
Overhead Tricep Extension (Cable)
2
7
Side Cable Fly (Cable, Strap At Elbow)
2
8
Cable Shrugs
2
9
Cable Dips
2
10
Wrist Curls
2
11
Reverse Wrist Curl (Cable)
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
Cable Romanian Deadlift
2
3
Hip Thrust (Barbell)
2
4
Leg Extension
2
5
Leg Curl
2
6
Hip Abductor (Machine)
2
7
Hip Adductor (Machine)
2
8
Standing Calf Raise
2
9A
Wrist Roller
2
9B
Reverse Wrist Roller
2
10
Cable Crunch
2
11
Reverse Abs Crunch (Bodyweight)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
Cable Romanian Deadlift
2
3
Hip Thrust (Barbell)
2
4
Leg Extension
2
5
Leg Curl
2
6
Hip Abductor (Machine)
2
7
Hip Adductor (Machine)
2
8
Standing Calf Raise
2
9A
Wrist Roller
2
9B
Reverse Wrist Roller
2
10
Cable Crunch
2
11
Reverse Abs Crunch (Bodyweight)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
Cable Romanian Deadlift
2
3
Hip Thrust (Barbell)
2
4
Leg Extension
2
5
Leg Curl
2
6
Hip Abductor (Machine)
2
7
Hip Adductor (Machine)
2
8
Standing Calf Raise
2
9A
Wrist Roller
2
9B
Reverse Wrist Roller
2
10
Cable Crunch
2
11
Reverse Abs Crunch (Bodyweight)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
Cable Romanian Deadlift
2
3
Hip Thrust (Barbell)
2
4
Leg Extension
2
5
Leg Curl
2
6
Hip Abductor (Machine)
2
7
Hip Adductor (Machine)
2
8
Standing Calf Raise
2
9A
Wrist Roller
2
9B
Reverse Wrist Roller
2
10
Cable Crunch
2
11
Reverse Abs Crunch (Bodyweight)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
Cable Romanian Deadlift
2
3
Hip Thrust (Barbell)
2
4
Leg Extension
2
5
Leg Curl
2
6
Hip Abductor (Machine)
2
7
Hip Adductor (Machine)
2
8
Standing Calf Raise
2
9A
Wrist Roller
2
9B
Reverse Wrist Roller
2
10
Cable Crunch
2
11
Reverse Abs Crunch (Bodyweight)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
Cable Romanian Deadlift
2
3
Hip Thrust (Barbell)
2
4
Leg Extension
2
5
Leg Curl
2
6
Hip Abductor (Machine)
2
7
Hip Adductor (Machine)
2
8
Standing Calf Raise
2
9A
Wrist Roller
2
9B
Reverse Wrist Roller
2
10
Cable Crunch
2
11
Reverse Abs Crunch (Bodyweight)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
Cable Romanian Deadlift
2
3
Hip Thrust (Barbell)
2
4
Leg Extension
2
5
Leg Curl
2
6
Hip Abductor (Machine)
2
7
Hip Adductor (Machine)
2
8
Standing Calf Raise
2
9A
Wrist Roller
2
9B
Reverse Wrist Roller
2
10
Cable Crunch
2
11
Reverse Abs Crunch (Bodyweight)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
Cable Romanian Deadlift
2
3
Hip Thrust (Barbell)
2
4
Leg Extension
2
5
Leg Curl
2
6
Hip Abductor (Machine)
2
7
Hip Adductor (Machine)
2
8
Standing Calf Raise
2
9A
Wrist Roller
2
9B
Reverse Wrist Roller
2
10
Cable Crunch
2
11
Reverse Abs Crunch (Bodyweight)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
Cable Romanian Deadlift
2
3
Hip Thrust (Barbell)
2
4
Leg Extension
2
5
Leg Curl
2
6
Hip Abductor (Machine)
2
7
Hip Adductor (Machine)
2
8
Standing Calf Raise
2
9A
Wrist Roller
2
9B
Reverse Wrist Roller
2
10
Cable Crunch
2
11
Reverse Abs Crunch (Bodyweight)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
Cable Romanian Deadlift
2
3
Hip Thrust (Barbell)
2
4
Leg Extension
2
5
Leg Curl
2
6
Hip Abductor (Machine)
2
7
Hip Adductor (Machine)
2
8
Standing Calf Raise
2
9A
Wrist Roller
2
9B
Reverse Wrist Roller
2
10
Cable Crunch
2
11
Reverse Abs Crunch (Bodyweight)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
Cable Romanian Deadlift
2
3
Hip Thrust (Barbell)
2
4
Leg Extension
2
5
Leg Curl
2
6
Hip Abductor (Machine)
2
7
Hip Adductor (Machine)
2
8
Standing Calf Raise
2
9A
Wrist Roller
2
9B
Reverse Wrist Roller
2
10
Cable Crunch
2
11
Reverse Abs Crunch (Bodyweight)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
Cable Romanian Deadlift
2
3
Hip Thrust (Barbell)
2
4
Leg Extension
2
5
Leg Curl
2
6
Hip Abductor (Machine)
2
7
Hip Adductor (Machine)
2
8
Standing Calf Raise
2
9A
Wrist Roller
2
9B
Reverse Wrist Roller
2
10
Cable Crunch
2
11
Reverse Abs Crunch (Bodyweight)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
Isometric Cable Shoulder Press
2
3
Incline Cable Curls
2
4
Single Arm High Row (Cable)
2
5
Lateral Raise (Cable)
2
6
Hammer Curl
2
7
Standing Pullover (Cable)
2
8
Rear Delt Fly (Machine)
2
9
Overhead Cable Curl
2
10
Wrist Pronation
2
11
Wrist Supination
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
Isometric Cable Shoulder Press
2
3
Incline Cable Curls
2
4
Single Arm High Row (Cable)
2
5
Lateral Raise (Cable)
2
6
Hammer Curl
2
7
Standing Pullover (Cable)
2
8
Rear Delt Fly (Machine)
2
9
Overhead Cable Curl
2
10
Wrist Pronation
2
11
Wrist Supination
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
Isometric Cable Shoulder Press
2
3
Incline Cable Curls
2
4
Single Arm High Row (Cable)
2
5
Lateral Raise (Cable)
2
6
Hammer Curl
2
7
Standing Pullover (Cable)
2
8
Rear Delt Fly (Machine)
2
9
Overhead Cable Curl
2
10
Wrist Pronation
2
11
Wrist Supination
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
Isometric Cable Shoulder Press
2
3
Incline Cable Curls
2
4
Single Arm High Row (Cable)
2
5
Lateral Raise (Cable)
2
6
Hammer Curl
2
7
Standing Pullover (Cable)
2
8
Rear Delt Fly (Machine)
2
9
Overhead Cable Curl
2
10
Wrist Pronation
2
11
Wrist Supination
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
Isometric Cable Shoulder Press
2
3
Incline Cable Curls
2
4
Single Arm High Row (Cable)
2
5
Lateral Raise (Cable)
2
6
Hammer Curl
2
7
Standing Pullover (Cable)
2
8
Rear Delt Fly (Machine)
2
9
Overhead Cable Curl
2
10
Wrist Pronation
2
11
Wrist Supination
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
Isometric Cable Shoulder Press
2
3
Incline Cable Curls
2
4
Single Arm High Row (Cable)
2
5
Lateral Raise (Cable)
2
6
Hammer Curl
2
7
Standing Pullover (Cable)
2
8
Rear Delt Fly (Machine)
2
9
Overhead Cable Curl
2
10
Wrist Pronation
2
11
Wrist Supination
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
Isometric Cable Shoulder Press
2
3
Incline Cable Curls
2
4
Single Arm High Row (Cable)
2
5
Lateral Raise (Cable)
2
6
Hammer Curl
2
7
Standing Pullover (Cable)
2
8
Rear Delt Fly (Machine)
2
9
Overhead Cable Curl
2
10
Wrist Pronation
2
11
Wrist Supination
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
Isometric Cable Shoulder Press
2
3
Incline Cable Curls
2
4
Single Arm High Row (Cable)
2
5
Lateral Raise (Cable)
2
6
Hammer Curl
2
7
Standing Pullover (Cable)
2
8
Rear Delt Fly (Machine)
2
9
Overhead Cable Curl
2
10
Wrist Pronation
2
11
Wrist Supination
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
Isometric Cable Shoulder Press
2
3
Incline Cable Curls
2
4
Single Arm High Row (Cable)
2
5
Lateral Raise (Cable)
2
6
Hammer Curl
2
7
Standing Pullover (Cable)
2
8
Rear Delt Fly (Machine)
2
9
Overhead Cable Curl
2
10
Wrist Pronation
2
11
Wrist Supination
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
Isometric Cable Shoulder Press
2
3
Incline Cable Curls
2
4
Single Arm High Row (Cable)
2
5
Lateral Raise (Cable)
2
6
Hammer Curl
2
7
Standing Pullover (Cable)
2
8
Rear Delt Fly (Machine)
2
9
Overhead Cable Curl
2
10
Wrist Pronation
2
11
Wrist Supination
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
Isometric Cable Shoulder Press
2
3
Incline Cable Curls
2
4
Single Arm High Row (Cable)
2
5
Lateral Raise (Cable)
2
6
Hammer Curl
2
7
Standing Pullover (Cable)
2
8
Rear Delt Fly (Machine)
2
9
Overhead Cable Curl
2
10
Wrist Pronation
2
11
Wrist Supination
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
Isometric Cable Shoulder Press
2
3
Incline Cable Curls
2
4
Single Arm High Row (Cable)
2
5
Lateral Raise (Cable)
2
6
Hammer Curl
2
7
Standing Pullover (Cable)
2
8
Rear Delt Fly (Machine)
2
9
Overhead Cable Curl
2
10
Wrist Pronation
2
11
Wrist Supination
2
12
Cable Crunch
2
13
Reverse Abs Crunch (Bodyweight)
2
Week 1
1 / 12 Weeks
Day 1
1
Chest Fly (Cable)
2 Sets
2
Seated Row (Cable)
2 Sets
3
Skull Crushers (Cable)
2 Sets
4
Incline Bench Press (Cable)
2 Sets
5
Single Arm Iso Row
2 Sets
6
Overhead Tricep Extension (Cable)
2 Sets
7
Side Cable Fly (Cable, Strap At Elbow)
2 Sets
8
Cable Shrugs
2 Sets
9
Cable Dips
2 Sets
10
Wrist Curls
2 Sets
11
Reverse Wrist Curl (Cable)
2 Sets
12
Cable Crunch
2 Sets
13
Reverse Abs Crunch (Bodyweight)
2 Sets
Day 2
1
Belt Squat
2 Sets
2
Cable Romanian Deadlift
2 Sets
3
Hip Thrust (Barbell)
2 Sets
4
Leg Extension
2 Sets
5
Leg Curl
2 Sets
6
Hip Abductor (Machine)
2 Sets
7
Hip Adductor (Machine)
2 Sets
8
Standing Calf Raise
2 Sets
9A
Wrist Roller
2 Sets
9B
Reverse Wrist Roller
2 Sets
10
Cable Crunch
2 Sets
11
Reverse Abs Crunch (Bodyweight)
2 Sets
Day 3
1
Lat Pulldown
2 Sets
2
Isometric Cable Shoulder Press
2 Sets
3
Incline Cable Curls
2 Sets
4
Single Arm High Row (Cable)
2 Sets
5
Lateral Raise (Cable)
2 Sets
6
Hammer Curl
2 Sets
7
Standing Pullover (Cable)
2 Sets
8
Rear Delt Fly (Machine)
2 Sets
9
Overhead Cable Curl
2 Sets
10
Wrist Pronation
2 Sets
11
Wrist Supination
2 Sets
12
Cable Crunch
2 Sets
13
Reverse Abs Crunch (Bodyweight)
2 Sets