Intermediate–AdvancedFree

High Intensity - Mike Mentzer Philosophy

High-intensity training—transform your physique and redefine your limits.

Manbhav Kumar· Dec 2025

3athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

50 min

**High Intensity - Mike Mentzer Philosophy** is a dynamic 12-week bodybuilding program designed for those ready to push their limits. With 48 training sessions, you’ll engage in high-intensity workouts that prioritize muscle failure and strategic recovery. Each session, lasting ~50 minutes, incorporates a mix of compound and isolation exercises tailored for intermediate to advanced lifters, ensuring optimal muscle growth and strength gains. **PROGRESSION GUIDE:** On the working set (Set 1), Try to increase reps from starting to the end of the rep range every week. Once you reach towards end of the rep range, increase the weight and start again. Eg. Rep Range: 10-12 Week 1 - 10 Reps (Weight - 50 Kgs) Week 2 - 11 Reps (Weight - 50 Kgs) Week 3 - 12 Reps (Weight - 50 Kgs) Week 4 - 10 Reps (Weight - 55 Kgs) and start again. **IMPORTANT:** 1. Customize all the Lifts as per your liking and the ones that you feel comfortable in. Progress in lifts that you love performing and watch your physique transform. 2. Day 4 - Optional day, Utilise it to strengthen weak body parts or perfect your form for other potential lifts 3. For Bulking or cutting, changes are made mostly through diet. For bulking, add 300-500 cals surplus every 3rd week. For cutting, reduce 500 cals and/or add more steps into daily routine and progress in those, later in the cut add dedicated cardio sessions. Couple everything with 6.5+ hours of sleep. 4. Most importantly, if you miss 1-2 workouts here and there, try to relax and continue. Life happens.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

11.8%

Triceps

10%

Quadriceps

10%

Front Delts

8.1%

Glutes

8.1%

Hamstrings

8.1%

Biceps

7.2%

Middle Delts

6.3%

Chest

5.4%

Rear Delts

5.4%

Lats

5.4%

Abs

5.4%

Lower Back

3.2%

Forearms

2.3%

Calves

1.8%

Adductors

1.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	1	10 reps	@10
		1	12 reps	@7.5
		1	10 reps	@8
2	Incline Bench Press (Barbell)	1	10 reps	@10
		1	12 reps	@7.5
		1	10 reps	@8
3	Lateral Raise (Dumbbell)	2	12–15 reps	@10
		1	12–15 reps	@8
4	Tricep Pushdown (Cable)	2	12–15 reps	@10
		1	12–15 reps	@7.5

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	10–12 reps	@10
		1	10–12 reps	@7.5
		1	10–12 reps	@8.5
2	Seated Row (Machine)	1	10–12 reps	@10
		1	10–12 reps	@7.5
		1	10–12 reps	@8.5
3	Bicep Curl (Dumbbell)	2	10–12 reps	@10
		1	10–12 reps	@8.5
4	Rear Delt Row	1	12–15 reps	@10
		1	12–15 reps	@9
		1	12–15 reps	@8.5
5	Hyperextension	1	12–15 reps	@9
		1	12–15 reps	@8.5

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	10–12 reps	@10
		1	10–12 reps	@8
		1	10–12 reps	@7
2	Leg Extension	2	12–15 reps	@10
		1	12–15 reps	@8
3	Romanian Deadlift (Dumbbell)	1	10–12 reps	@9
		2	10–12 reps	@8
4	Calf Raise (Machine)	2	AMRAP	@10
5	Bulgarian Split Squat (Dumbbell)	1	10–12 reps	@9
		1	10–12 reps	@8

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Cable)	2	12–15 reps	@10
		1	15–20 reps	@8
Superset
2A	Bicep Curl (Cable)	1	12 reps	@10
		1	10 reps	@8
2B	Overhead Tricep Extension (Cable)	2	12 reps	@8
3	Power Shrug	1	10–12 reps	@10
		2	12–15 reps	@10
4	Abs Crunch (Weighted)	3	12–15 reps	@10

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, High Intensity - Mike Mentzer Philosophy 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 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.

High Intensity - Mike Mentzer Philosophy is structured around 4 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.

High Intensity - Mike Mentzer Philosophy 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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