Mentzer Modified

Muscular Hypertrophy
(Bodybuilding Focused)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

The 2 Warm up sets are done in circuit style so there is no time wasted going balls to wall.

Shoulder Press (Plate Loaded)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Shrug (Barbell)

Shoulder/Trap

Squat (Barbell)

Leg Extension

Leg Press (45 Degrees)

Lying Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Legs

1-2 Working sets with planks and dead hangs being a maximal time under tension set.10-30 mins cardio

Reverse Abs Crunch (Bodyweight)

Abs Crunch (Bodyweight)

Seated Calf Raise

Calf Raise (Leg Press)

Plank

Dead Hang

Abs, Calves and Cardio

Underhand Lat Pulldown

Bent Over Row (Barbell)

Deadlift (Barbell)

Standing Pullover (Cable)

Pull-Up (Weighted)

Bicep Curl (Barbell)

Concentration Curl

Back, Biceps

Incline Bench Press (Smith Machine)

Chest Fly (Machine)

Dip (Weighted)

Tricep Pushdown (Cable)

Chest, Tricep

Rest or Repeat day 3

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