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Adam’s Mentzer Heavy Duty Training

by Adam

Program Description

**Adam’s Mentzer Heavy Duty Training** is a 4-week, advanced bodybuilding program designed to push your limits and maximize muscle growth. With 19 intense sessions, each lasting around 40 minutes, you'll engage in a variety of supersets targeting all major muscle groups using a full gym's worth of equipment. This program emphasizes high-intensity training, ensuring you build strength and size effectively. Get ready to transform your physique with a structured approach that delivers results!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 24, 2026 03:37
  • Last Edited
    Jan 24, 2026 04:07
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Hamstrings
13.3%
Triceps
11.1%
Front Delts
10%
Glutes
8.9%
Upper Back
7.8%
Chest
6.7%
Lats
4.4%
Biceps
4.4%
Calves
4.4%
Middle Delts
4.4%
Rear Delts
3.3%
Abs
2.2%
Abductors
2.2%
Lower Back
1.1%
Forearms
1.1%
Adductors
1.1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
8-10 reps
RPE 10
1B
Seated Dip (Machine)
1
2-6 reps
RPE 10
2A
Seated Row (Machine)
1
8-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
3
Trap Bar Deadlift
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
8-10 reps
RPE 10
1B
Seated Dip (Machine)
1
2-6 reps
RPE 10
2A
Seated Row (Machine)
1
8-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
3
Trap Bar Deadlift
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
8-10 reps
RPE 10
1B
Seated Dip (Machine)
1
2-6 reps
RPE 10
2A
Seated Row (Machine)
1
8-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
3
Trap Bar Deadlift
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
8-10 reps
RPE 10
1B
Seated Dip (Machine)
1
2-6 reps
RPE 10
2A
Seated Row (Machine)
1
8-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
3
Trap Bar Deadlift
1
6-8 reps
RPE 10
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-10 reps
RPE 10
1B
Leg Press
1
6-8 reps
RPE 10
2
Leg Curl
1
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-10 reps
RPE 10
1B
Leg Press
1
6-8 reps
RPE 10
2
Leg Curl
1
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
2
Reverse Pec Deck
1
8-10 reps
RPE 10
3
Military Press (Barbell)
1
6-8 reps
RPE 10
4
Bicep Curl (Barbell)
1
8-10 reps
RPE 10
5A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Dip (Weighted)
1
2-4 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
2
Reverse Pec Deck
1
8-10 reps
RPE 10
3
Military Press (Barbell)
1
6-8 reps
RPE 10
4
Bicep Curl (Barbell)
1
8-10 reps
RPE 10
5A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Dip (Weighted)
1
2-4 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-10 reps
RPE 10
1B
Leg Press
1
6-8 reps
RPE 10
2
Leg Curl
1
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-10 reps
RPE 10
1B
Leg Press
1
6-8 reps
RPE 10
2
Leg Curl
1
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-10 reps
RPE 10
1B
Leg Curl
1
6-8 reps
RPE 10
2
Squat (Low Bar)
1
6-8 reps
RPE 10
3
Standing Calf Raise
1
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-10 reps
RPE 10
1B
Leg Curl
1
6-8 reps
RPE 10
2
Squat (Low Bar)
1
6-8 reps
RPE 10
3
Standing Calf Raise
1
10-12 reps
RPE 10
Day 5
No exercises added to this day
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
2
Reverse Pec Deck
1
8-10 reps
RPE 10
3
Military Press (Barbell)
1
6-8 reps
RPE 10
4
Bicep Curl (Barbell)
1
8-10 reps
RPE 10
5A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Dip (Weighted)
1
2-4 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
2
Reverse Pec Deck
1
8-10 reps
RPE 10
3
Military Press (Barbell)
1
6-8 reps
RPE 10
4
Bicep Curl (Barbell)
1
8-10 reps
RPE 10
5A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Dip (Weighted)
1
2-4 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-10 reps
RPE 10
1B
Leg Curl
1
6-8 reps
RPE 10
2
Squat (Low Bar)
1
6-8 reps
RPE 10
3
Standing Calf Raise
1
10-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-10 reps
RPE 10
1B
Leg Curl
1
6-8 reps
RPE 10
2
Squat (Low Bar)
1
6-8 reps
RPE 10
3
Standing Calf Raise
1
10-12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1A
Chest Press (Machine)
1 Set
8-10 Reps
@10
1B
Seated Dip (Machine)
1 Set
2-6 Reps
@10
2A
Seated Row (Machine)
1 Set
8-10 Reps
@10
2B
Lat Pulldown (Close Grip)
1 Set
8-10 Reps
@10
3
Trap Bar Deadlift
1 Set
6-8 Reps
@10
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 4
1A
Leg Extension
1 Set
8-10 Reps
@10
1B
Leg Press
1 Set
6-8 Reps
@10
2
Leg Curl
1 Set
8-10 Reps
@10
3
Leg Press (45 Degrees)
1 Set
6-8 Reps
@10
4
Standing Calf Raise
1 Set
8-12 Reps
@10
Day 5
No exercises added to this day
Day 6
1
Lateral Raise (Dumbbell)
1 Set
8-10 Reps
@10
2
Reverse Pec Deck
1 Set
8-10 Reps
@10
3
Military Press (Barbell)
1 Set
6-8 Reps
@10
4
Bicep Curl (Barbell)
1 Set
8-10 Reps
@10
5A
Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
5B
Dip (Weighted)
1 Set
2-4 Reps
@10
Day 7
1A
Leg Extension
1 Set
8-10 Reps
@10
1B
Leg Curl
1 Set
6-8 Reps
@10
2
Squat (Low Bar)
1 Set
6-8 Reps
@10
3
Standing Calf Raise
1 Set
10-12 Reps
@10