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Mentzer x Platz X Hard bodybuilding program

by Aaron Hard
10 athletes joined

Program Description

To build muscle, you should have a good diet for you to recompose your body.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 28, 2024 10:23
  • Last Edited
    Jun 26, 2025 02:10

Summary

Embark on an 8-week journey with the Mentzer x Platz X Hard bodybuilding program, designed for serious lifters looking to maximize their gains. This structured 4-day weekly routine emphasizes compound movements and high-intensity training, targeting all major muscle groups to build strength and muscle mass effectively. Each session is meticulously crafted to push your limits, featuring exercises like High Bar Squats and Seated Shoulder Presses, ensuring you stay engaged and motivated. Get ready to transform your physique and elevate your training to the next level!
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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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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
1
High Bar Squat (Barbell)
12
20 reps
RPE 10
2
Goblet Squat
7
15 reps
RPE 10
3
Lying Leg Curl
6
15 reps
RPE 10
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10 reps
20 reps
RPE 8
RPE 10
2
Leg Press
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8.5
RPE 10
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
12
20 reps
RPE 10
2
Goblet Squat
7
15 reps
RPE 10
3
Lying Leg Curl
6
15 reps
RPE 10
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10 reps
20 reps
RPE 8
RPE 10
2
Leg Press
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8.5
RPE 10
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
12
20 reps
RPE 10
2
Goblet Squat
7
15 reps
RPE 10
3
Lying Leg Curl
6
15 reps
RPE 10
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10 reps
20 reps
RPE 8
RPE 10
2
Leg Press
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8.5
RPE 10
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
12
20 reps
RPE 10
2
Goblet Squat
7
15 reps
RPE 10
3
Lying Leg Curl
6
15 reps
RPE 10
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10 reps
20 reps
RPE 8
RPE 10
2
Leg Press
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8.5
RPE 10
4
Standing Calf Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Rear Delt Fly (Machine)
1
1
6 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
8
Hammer Curl
1
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
10
Dip (Weighted)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Rear Delt Fly (Machine)
1
1
6 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
8
Hammer Curl
1
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
10
Dip (Weighted)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Rear Delt Fly (Machine)
1
1
6 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
8
Hammer Curl
1
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
10
Dip (Weighted)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Rear Delt Fly (Machine)
1
1
6 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
8
Hammer Curl
1
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
10
Dip (Weighted)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Rear Delt Fly (Machine)
1
1
6 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
8
Hammer Curl
1
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
10
Dip (Weighted)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Rear Delt Fly (Machine)
1
1
6 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
8
Hammer Curl
1
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
10
Dip (Weighted)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Rear Delt Fly (Machine)
1
1
6 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
8
Hammer Curl
1
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
10
Dip (Weighted)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
6 reps
7 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Rear Delt Fly (Machine)
1
1
6 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
8
Hammer Curl
1
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
10
Dip (Weighted)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Barbell Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Single Arm Iso Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 10
6
Back Extension (Weighted)
1
1
6 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Barbell Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Single Arm Iso Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 10
6
Back Extension (Weighted)
1
1
6 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Barbell Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Single Arm Iso Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 10
6
Back Extension (Weighted)
1
1
6 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Barbell Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Single Arm Iso Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 10
6
Back Extension (Weighted)
1
1
6 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Barbell Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Single Arm Iso Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 10
6
Back Extension (Weighted)
1
1
6 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Barbell Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Single Arm Iso Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 10
6
Back Extension (Weighted)
1
1
6 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Barbell Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Single Arm Iso Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 10
6
Back Extension (Weighted)
1
1
6 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Barbell Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Single Arm Iso Row
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 10
6
Back Extension (Weighted)
1
1
6 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
6 reps
9 reps
RPE 8
RPE 10
3
Dip (Bodyweight)
1
1
2
6 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Push Up (Weighted)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
6 reps
9 reps
RPE 8
RPE 10
3
Dip (Bodyweight)
1
1
2
6 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Push Up (Weighted)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
6 reps
9 reps
RPE 8
RPE 10
3
Dip (Bodyweight)
1
1
2
6 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Push Up (Weighted)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
6 reps
9 reps
RPE 8
RPE 10
3
Dip (Bodyweight)
1
1
2
6 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Push Up (Weighted)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
6 reps
9 reps
RPE 8
RPE 10
3
Dip (Bodyweight)
1
1
2
6 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Push Up (Weighted)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
6 reps
9 reps
RPE 8
RPE 10
3
Dip (Bodyweight)
1
1
2
6 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Push Up (Weighted)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
6 reps
9 reps
RPE 8
RPE 10
3
Dip (Bodyweight)
1
1
2
6 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Push Up (Weighted)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
6 reps
9 reps
RPE 8
RPE 10
3
Dip (Bodyweight)
1
1
2
6 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Push Up (Weighted)
2
10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
High Bar Squat (Barbell)
12 Sets
20 Reps
@10
2
Goblet Squat
7 Sets
15 Reps
@10
3
Lying Leg Curl
6 Sets
15 Reps
@10
4
Standing Calf Raise
3 Sets
AMRAP
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
7 Reps
10 Reps
@7
@8
@10
2
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
6 Reps
7 Reps
10 Reps
@7
@8
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
6 Reps
10 Reps
@8
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
10 Reps
@7
@8
@10
5
Preacher Curl (Dumbbell)
1 Set
10 Reps
@10
8
Hammer Curl
1 Set
10 Reps
@10
9
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
10 Reps
@7
@8
@10
10
Dip (Weighted)
1 Set
10 Reps
@10
Day 3
1
Standing Pullover (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
10 Reps
@7
@8
@10
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6 Reps
6 Reps
10 Reps
@7
@8
@10
3
Barbell Row
1 Set
1 Set
1 Set
6 Reps
6 Reps
10 Reps
@7
@8
@10
4
Single Arm Iso Row
1 Set
1 Set
1 Set
6 Reps
6 Reps
10 Reps
@7
@8
@10
5
Lat Pulldown (Neutral Grip)
1 Set
10 Reps
@10
6
Back Extension (Weighted)
1 Set
1 Set
6 Reps
10 Reps
@8
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
6 Reps
6 Reps
10 Reps
@7
@8
@10
2
Pec Deck (Machine)
1 Set
1 Set
6 Reps
9 Reps
@8
@10
3
Dip (Bodyweight)
1 Set
1 Set
2 Sets
6 Reps
10 Reps
10 Reps
@7
@8
@10
4
Push Up (Weighted)
2 Sets
10 Reps
@10