Mike Mentzer - Heavy Duty

by James D.

Program Description

Mike Mentzer's Heavy Duty program is designed to maximise muscle growth with minimal training time by focusing on very high intensity, low volume, and infrequent workouts. The core purpose is to stimulate muscle growth through brief, intense sessions followed by longer recovery periods, based on the idea that muscles need sufficient rest to grow optimally.

Program Overview

Level
Intermediate
Goal
Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Aug 10, 2025 07:45
Last Edited
Aug 11, 2025 02:48

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Chest Fly (Machine)

6-10 reps

RPE 10

Incline Bench Press (Dumbbell)

6-10 reps

RPE 10

Pullover (EZ Bar)

6-10 reps

RPE 10

Underhand Lat Pulldown

6-10 reps

RPE 10

Deadlift (Barbell)

6-10 reps

RPE 10

Day 1

Chest Fly (Machine)

6-10 reps

RPE 10

Incline Bench Press (Dumbbell)

6-10 reps

RPE 10

Pullover (EZ Bar)

6-10 reps

RPE 10

Underhand Lat Pulldown

6-10 reps

RPE 10

Deadlift (Barbell)

6-10 reps

RPE 10

Day 1

Chest Fly (Machine)

6-10 reps

RPE 10

Incline Bench Press (Dumbbell)

6-10 reps

RPE 10

Pullover (EZ Bar)

6-10 reps

RPE 10

Underhand Lat Pulldown

6-10 reps

RPE 10

Deadlift (Barbell)

6-10 reps

RPE 10

Day 1

Chest Fly (Machine)

6-10 reps

RPE 10

Incline Bench Press (Dumbbell)

6-10 reps

RPE 10

Pullover (EZ Bar)

6-10 reps

RPE 10

Underhand Lat Pulldown

6-10 reps

RPE 10

Deadlift (Barbell)

6-10 reps

RPE 10

Day 2

Leg Extension

12-20 reps

RPE 10

Leg Press

12-20 reps

RPE 10

Standing Calf Raise

12-20 reps

RPE 10

Sit Up

12-20 reps

RPE 10

Day 2

Leg Extension

12-20 reps

RPE 10

Leg Press

12-20 reps

RPE 10

Standing Calf Raise

12-20 reps

RPE 10

Sit Up

12-20 reps

RPE 10

Day 2

Leg Extension

12-20 reps

RPE 10

Leg Press

12-20 reps

RPE 10

Standing Calf Raise

12-20 reps

RPE 10

Sit Up

12-20 reps

RPE 10

Day 2

Leg Extension

12-20 reps

RPE 10

Leg Press

12-20 reps

RPE 10

Standing Calf Raise

12-20 reps

RPE 10

Sit Up

12-20 reps

RPE 10

Day 3

Lateral Raise (Cable)

6-10 reps

RPE 10

Rear Delt Fly (Dumbbell)

6-10 reps

RPE 10

Underhand Lat Pulldown

6-10 reps

RPE 10

Tricep Pushdown (Cable)

6-10 reps

RPE 10

Dip (Bodyweight)

3-5 reps

RPE 10

Day 3

Lateral Raise (Cable)

6-10 reps

RPE 10

Rear Delt Fly (Dumbbell)

6-10 reps

RPE 10

Underhand Lat Pulldown

6-10 reps

RPE 10

Tricep Pushdown (Cable)

6-10 reps

RPE 10

Dip (Bodyweight)

3-5 reps

RPE 10

Day 3

Lateral Raise (Cable)

6-10 reps

RPE 10

Rear Delt Fly (Dumbbell)

6-10 reps

RPE 10

Underhand Lat Pulldown

6-10 reps

RPE 10

Tricep Pushdown (Cable)

6-10 reps

RPE 10

Dip (Bodyweight)

3-5 reps

RPE 10

Day 3

Lateral Raise (Cable)

6-10 reps

RPE 10

Rear Delt Fly (Dumbbell)

6-10 reps

RPE 10

Underhand Lat Pulldown

6-10 reps

RPE 10

Tricep Pushdown (Cable)

6-10 reps

RPE 10

Dip (Bodyweight)

3-5 reps

RPE 10

Day 1

Chest Fly (Machine)

1 Set

6-10 Reps

@10

Incline Bench Press (Dumbbell)

1 Set

6-10 Reps

@10

Pullover (EZ Bar)

1 Set

6-10 Reps

@10

Underhand Lat Pulldown

1 Set

6-10 Reps

@10

Deadlift (Barbell)

1 Set

6-10 Reps

@10

Day 2

Leg Extension

1 Set

12-20 Reps

@10

Leg Press

1 Set

12-20 Reps

@10

Standing Calf Raise

1 Set

12-20 Reps

@10

Sit Up

1 Set

12-20 Reps

@10

Day 3

Lateral Raise (Cable)

1 Set

6-10 Reps

@10

Rear Delt Fly (Dumbbell)

1 Set

6-10 Reps

@10

Underhand Lat Pulldown

1 Set

6-10 Reps

@10

Tricep Pushdown (Cable)

1 Set

6-10 Reps

@10

Dip (Bodyweight)

1 Set

3-5 Reps

@10