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Bulk Mentzer 17.4

by Shiv Thakur
18 athletes joined
4.3
(3 ratings)

Program Description

This is a beginner-novice friendly program to gain size and strength. For any doubts or query, mail me [email protected]

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 11, 2024 06:25
  • Last Edited
    Sep 06, 2025 08:26

Summary

Embark on a transformative journey with the Bulk Mentzer 17.4 program, designed for serious lifters ready to pack on muscle over 5 weeks. This 5-day-a-week regimen incorporates a blend of bodyweight, machine, and free weight exercises, targeting all major muscle groups to maximize hypertrophy. With a focus on progressive overload and varied intensity, you'll push your limits and see real gains. Equip yourself with a full gym and get ready to elevate your strength game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Biceps
11.7%
Chest
8.7%
Front Delts
7.8%
Upper Back
7.8%
Quadriceps
7%
Hamstrings
7%
Middle Delts
6.7%
Glutes
6.1%
Lats
5%
Forearms
4.5%
Rear Delts
3.9%
Abs
3.6%
Calves
2.8%
Adductors
1.7%
Lower Back
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
10 reps
RPE 8.5-10
2
Incline Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9.5
RPE 8.5
3
Rear Delt Fly (Machine)
2
10 reps
RPE 8
4
Bench Press (Dumbbell)
1
1
1
5 reps
8 reps
13 reps
RPE 9.5
RPE 8.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
10 reps
RPE 8.5-10
2
Incline Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9.5
RPE 8.5
3
Rear Delt Fly (Machine)
2
10 reps
RPE 8
4
Bench Press (Dumbbell)
1
1
1
5 reps
8 reps
13 reps
RPE 9.5
RPE 8.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
10 reps
RPE 8.5-10
2
Incline Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9.5
RPE 8.5
3
Rear Delt Fly (Machine)
2
10 reps
RPE 8
4
Bench Press (Dumbbell)
1
1
1
5 reps
8 reps
13 reps
RPE 9.5
RPE 8.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
10 reps
RPE 8.5-10
2
Incline Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9.5
RPE 8.5
3
Rear Delt Fly (Machine)
2
10 reps
RPE 8
4
Bench Press (Dumbbell)
1
1
1
5 reps
8 reps
13 reps
RPE 9.5
RPE 8.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
10 reps
RPE 8.5-10
2
Incline Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9.5
RPE 8.5
3
Rear Delt Fly (Machine)
2
10 reps
RPE 8
4
Bench Press (Dumbbell)
1
1
1
5 reps
8 reps
13 reps
RPE 9.5
RPE 8.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
1 mins
RPE 9
2
Underhand Lat Pulldown
1
1
8 reps
10 reps
RPE 10
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
13 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
1 mins
RPE 9
2
Underhand Lat Pulldown
1
1
8 reps
10 reps
RPE 10
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
13 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
1 mins
RPE 9
2
Underhand Lat Pulldown
1
1
8 reps
10 reps
RPE 10
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
13 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
1 mins
RPE 9
2
Underhand Lat Pulldown
1
1
8 reps
10 reps
RPE 10
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
13 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
1 mins
RPE 9
2
Underhand Lat Pulldown
1
1
8 reps
10 reps
RPE 10
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
13 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
5 reps
10 reps
13 reps
RPE 10
RPE 9.5
RPE 8.5
2
Tricep Rope Push Down (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
4
Hammer Curl
1
1
1
8 reps
13 reps
10 reps
RPE 10
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
5 reps
10 reps
13 reps
RPE 10
RPE 9.5
RPE 8.5
2
Tricep Rope Push Down (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
4
Hammer Curl
1
1
1
8 reps
13 reps
10 reps
RPE 10
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
5 reps
10 reps
13 reps
RPE 10
RPE 9.5
RPE 8.5
2
Tricep Rope Push Down (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
4
Hammer Curl
1
1
1
8 reps
13 reps
10 reps
RPE 10
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
5 reps
10 reps
13 reps
RPE 10
RPE 9.5
RPE 8.5
2
Tricep Rope Push Down (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
4
Hammer Curl
1
1
1
8 reps
13 reps
10 reps
RPE 10
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
5 reps
10 reps
13 reps
RPE 10
RPE 9.5
RPE 8.5
2
Tricep Rope Push Down (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
4
Hammer Curl
1
1
1
8 reps
13 reps
10 reps
RPE 10
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Leg Extension
2
10 reps
RPE 9.5
3
Glute Bridge (Bodyweight)
2
5 reps
RPE 7.5
4
Leg Curl
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Leg Extension
2
10 reps
RPE 9.5
3
Glute Bridge (Bodyweight)
2
5 reps
RPE 7.5
4
Leg Curl
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Leg Extension
2
10 reps
RPE 9.5
3
Glute Bridge (Bodyweight)
2
5 reps
RPE 7.5
4
Leg Curl
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Leg Extension
2
10 reps
RPE 9.5
3
Glute Bridge (Bodyweight)
2
5 reps
RPE 7.5
4
Leg Curl
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Leg Extension
2
10 reps
RPE 9.5
3
Glute Bridge (Bodyweight)
2
5 reps
RPE 7.5
4
Leg Curl
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
10 reps
RPE 9.5
2
Lateral Raise (Cable)
2
13 reps
RPE 9.5
3
Seated Calf Raise
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
10 reps
RPE 9.5
2
Lateral Raise (Cable)
2
13 reps
RPE 9.5
3
Seated Calf Raise
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
10 reps
RPE 9.5
2
Lateral Raise (Cable)
2
13 reps
RPE 9.5
3
Seated Calf Raise
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
10 reps
RPE 9.5
2
Lateral Raise (Cable)
2
13 reps
RPE 9.5
3
Seated Calf Raise
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
10 reps
RPE 9.5
2
Lateral Raise (Cable)
2
13 reps
RPE 9.5
3
Seated Calf Raise
2
8 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Dip (Bodyweight)
2 Sets
10 Reps
@8.5-10
2
Incline Chest Press (Machine)
1 Set
1 Set
8 Reps
10 Reps
@9.5
@8.5
3
Rear Delt Fly (Machine)
2 Sets
10 Reps
@8
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
13 Reps
@9.5
@8.5
@7.5
Day 2
1
Farmer's Walk (Weighted)
2 Sets
1 mins
@9
2
Underhand Lat Pulldown
1 Set
1 Set
8 Reps
10 Reps
@10
@8.5
3
One Arm Lateral Raise (Cable)
2 Sets
13 Reps
@10
4
T-Bar Row
2 Sets
10 Reps
@9
Day 3
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
5 Reps
10 Reps
13 Reps
@10
@9.5
@8.5
2
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@9
@9.5
@10
3
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@9
4
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
13 Reps
10 Reps
@10
@9
@9.5
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
@8.5
2
Leg Extension
2 Sets
10 Reps
@9.5
3
Glute Bridge (Bodyweight)
2 Sets
5 Reps
@7.5
4
Leg Curl
2 Sets
10 Reps
@9.5
Day 5
1
Cable Crunch
2 Sets
10 Reps
@9.5
2
Lateral Raise (Cable)
2 Sets
13 Reps
@9.5
3
Seated Calf Raise
2 Sets
8 Reps
@9
WHAT PEOPLE ARE SAYING(3 ratings)
Only ratings with written feedback are displayed here.
4.33 / 5
Jayvin WilliamsAge 18, Man
a year ago
8 years of prior experience
More than expected strength gains
Less than expected muscle gains
No modifications
No muscle gains but my left big toe squat got way bigger. Not sure what it is about mentzer programs and my big toe but every time I do one my toe squat goes crazy
PAVITRA RAWATAge 17, Man
a year ago
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Started from absolute zero and made some good fucking progress.