Justin's Mentzer Program on BOS Cable Tower Pt 2
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | — |
| Superset | |||
| 9A | Wrist Roller | 2 | — |
| 9B | Reverse Wrist Roller | 2 | — |
| 10 | Cable Crunch | 2 | — |
| 11 | Reverse Abs Crunch (Bodyweight) | 2 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | — |
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, Justin's Mentzer Program on BOS Cable Tower Pt 2 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 garage 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.
Justin's Mentzer Program on BOS Cable Tower Pt 2 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.
Justin's Mentzer Program on BOS Cable Tower Pt 2 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
