Mike Mentzer - Heavy Duty

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.

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Week 1

Week 2

Week 3

Week 4

Chest Fly (Machine)

Incline Bench Press (Dumbbell)

Pullover (EZ Bar)

Underhand Lat Pulldown

Deadlift (Barbell)

Leg Extension

Leg Press

Standing Calf Raise

Sit Up

Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Tricep Pushdown (Cable)

Dip (Bodyweight)

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