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Heavy Duty Training by Mike Mentzer
by Joshua S.
Program Description
This program is designed to help you reach your own muscular size and strength potential as fast as possible. For this Programm I have used The book " Heavy Duty Training " by Mike Mentzer and John little, while also implementing suggestions from Mr America Hearts YouTube channel. Important to know is that you should perform each rep controlled and slow but not so slow as that you fall asleep. This means that you raise the weight for 4 seconds, hold the contraction for 2 seconds, and lower the weight for 4 seconds. although you may perform the raise of the weight further as it is not as important. However the rest of the movement shall be performed as described. Another important note is that every two weeks you will switch the deadlift for shrugs and leg curls. If you want to perform the Programm to its fullest I'd still suggest you read the book by Mike Mentzer and John Little. I'm not advertising here, just suggesting something based on my own knowledge. Before a workout I'd suggest you perform a whole body warmup. After a workout you should also perform a cool down stretch so that you won't damage your body and help recovery. Lastly you should also perform cardio two times a week for 30 minutes. This can be on or off your Workout days. For each superset you will warmup for 3 sets on the second compound movement so for example for chest you warm up on the incline press. And of course of the outmost importancy each working set must be performed with to a point of complete muscular within the recommended rep range. If you are able to complete 10 or for the legs 20 reps of the suggested exercise, with your chosen weight, you will add 2.5 kg -5kg the next session, so that you will stay in the suggested rep range. In short you will perform progressive overload. And I guarantee that you will hit PR's every session if you follow the workout Programm accordingly. At least for me this Program works perfectly.
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
30 minutes
Created
Jun 05, 2024 09:03
Last Edited
Jun 08, 2024 09:48
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Week 1
1 / 12 Weeks
Day 1
1A
Pec Fly (Dumbbell)
1 Set
6-10 Reps
@10
1B
Incline Bench Press (Barbell)
1 Set
1-3 Reps
@10
2A
Pullover (Dumbbell)
1 Set
6-10 Reps
@10
2B
Underhand Lat Pulldown
1 Set
6-10 Reps
@10
3
Barbell Row
1 Set
6-10 Reps
@10
4
Shrug (Dumbbell)
1 Set
6-10 Reps
@10
Day 2
1A
Leg Extension
1 Set
12-20 Reps
@10
1B
Squat (Barbell)
1 Set
6-10 Reps
@10
2
Lying Leg Curl
1 Set
6-10 Reps
@10
3
Seated Calf Raise
1 Set
12-20 Reps
@10
4
Decline Sit Up (Weighted)
1 Set
12-20 Reps
@10
Day 2
1A
Leg Extension
1 Set
12-20 Reps
@10
1B
Squat (Barbell)
1 Set
6-10 Reps
@10
2
Seated Calf Raise
1 Set
12-20 Reps
@10
3
Hanging Leg Raise
1 Set
12-20 Reps
@10
Day 1
1
Lateral Raise (Dumbbell)
1 Set
6-10 Reps
@10
2
Rear Delt Fly (Machine)
1 Set
6-10 Reps
@10
3
Bicep Curl (Barbell)
1 Set
6-10 Reps
@10
4A
Tricep Pushdown (Straight Bar)
1 Set
6-10 Reps
@10
4B
Dip (Weighted)
1 Set
3-5 Reps
@10
Day 1
1A
Pec Fly (Dumbbell)
1 Set
6-10 Reps
@10
1B
Incline Bench Press (Barbell)
1 Set
1-3 Reps
@10
2A
Pullover (Dumbbell)
1 Set
6-10 Reps
@10
2B
Underhand Lat Pulldown
1 Set
6-10 Reps
@10
3
Barbell Row
1 Set
6-10 Reps
@10
4
Deadlift (Barbell)
1 Set
6-10 Reps
@10
Day 2
1A
Leg Extension
1 Set
12-20 Reps
@10
1B
Squat (Barbell)
1 Set
6-10 Reps
@10
2
Seated Calf Raise
1 Set
12-20 Reps
@10
3
Decline Sit Up (Weighted)
1 Set
12-20 Reps
@10
Day 2
1A
Leg Extension
1 Set
12-20 Reps
@10
1B
Squat (Barbell)
1 Set
6-10 Reps
@10
2
Seated Calf Raise
1 Set
12-20 Reps
@10
3
Hanging Leg Raise
1 Set
12-20 Reps
@10
Day 1
1
Lateral Raise (Dumbbell)
1 Set
6-10 Reps
@10
2
Rear Delt Fly (Machine)
1 Set
6-10 Reps
@10
3
Bicep Curl (Barbell)
1 Set
6-10 Reps
@10
4A
Tricep Pushdown (Straight Bar)
1 Set
6-10 Reps
@10
4B
Dip (Weighted)
1 Set
3-5 Reps
@10
Day 1
1A
Pec Fly (Dumbbell)
1 Set
6-10 Reps
@10
1B
Incline Bench Press (Barbell)
1 Set
1-3 Reps
@10
2A
Pullover (Dumbbell)
1 Set
6-10 Reps
@10
2B
Underhand Lat Pulldown
1 Set
6-10 Reps
@10
3
Barbell Row
1 Set
6-10 Reps
@10
4
Shrug (Dumbbell)
1 Set
6-10 Reps
@10
Day 2
1A
Leg Extension
1 Set
12-20 Reps
@10
1B
Squat (Barbell)
1 Set
6-10 Reps
@10
2
Lying Leg Curl
1 Set
6-10 Reps
@10
3
Seated Calf Raise
1 Set
12-20 Reps
@10
4
Decline Sit Up (Weighted)
1 Set
12-20 Reps
@10
Day 2
1A
Leg Extension
1 Set
12-20 Reps
@10
1B
Squat (Barbell)
1 Set
6-10 Reps
@10
2
Seated Calf Raise
1 Set
12-20 Reps
@10
3
Hanging Leg Raise
1 Set
12-20 Reps
@10
Day 1
1
Lateral Raise (Dumbbell)
1 Set
6-10 Reps
@10
2
Rear Delt Fly (Machine)
1 Set
6-10 Reps
@10
3
Bicep Curl (Barbell)
1 Set
6-10 Reps
@10
4A
Tricep Pushdown (Straight Bar)
1 Set
6-10 Reps
@10
4B
Dip (Weighted)
1 Set
3-5 Reps
@10
Day 1
1A
Pec Fly (Dumbbell)
1 Set
6-10 Reps
@10
1B
Incline Bench Press (Barbell)
1 Set
1-3 Reps
@10
2A
Pullover (Dumbbell)
1 Set
6-10 Reps
@10
2B
Underhand Lat Pulldown
1 Set
6-10 Reps
@10
3
Barbell Row
1 Set
6-10 Reps
@10
4
Deadlift (Barbell)
1 Set
6-10 Reps
@10
Day 2
1A
Leg Extension
1 Set
12-20 Reps
@10
1B
Squat (Barbell)
1 Set
6-10 Reps
@10
2
Seated Calf Raise
1 Set
12-20 Reps
@10
3
Decline Sit Up (Weighted)
1 Set
12-20 Reps
@10
Day 2
1A
Leg Extension
1 Set
12-20 Reps
@10
1B
Squat (Barbell)
1 Set
6-10 Reps
@10
2
Seated Calf Raise
1 Set
12-20 Reps
@10
3
Hanging Leg Raise
1 Set
12-20 Reps
@10
Day 1
1
Lateral Raise (Dumbbell)
1 Set
6-10 Reps
@10
2
Rear Delt Fly (Machine)
1 Set
6-10 Reps
@10
3
Bicep Curl (Barbell)
1 Set
6-10 Reps
@10
4A
Tricep Pushdown (Straight Bar)
1 Set
6-10 Reps
@10
4B
Dip (Weighted)
1 Set
3-5 Reps
@10
Day 1
1A
Pec Fly (Dumbbell)
1 Set
6-10 Reps
@10
1B
Incline Bench Press (Barbell)
1 Set
1-3 Reps
@10
2A
Pullover (Dumbbell)
1 Set
6-10 Reps
@10
2B
Underhand Lat Pulldown
1 Set
6-10 Reps
@10
3
Barbell Row
1 Set
6-10 Reps
@10
4
Shrug (Dumbbell)
1 Set
6-10 Reps
@10
Day 2
1A
Leg Extension
1 Set
12-20 Reps
@10
1B
Squat (Barbell)
1 Set
6-10 Reps
@10
2
Lying Leg Curl
1 Set
6-10 Reps
@10
3
Seated Calf Raise
1 Set
12-20 Reps
@10
4
Decline Sit Up (Weighted)
1 Set
12-20 Reps
@10
Day 2
1A
Leg Extension
1 Set
12-20 Reps
@10
1B
Squat (Barbell)
1 Set
6-10 Reps
@10
2
Seated Calf Raise
1 Set
12-20 Reps
@10
3
Hanging Leg Raise
1 Set
12-20 Reps
@10
Day 1
1
Lateral Raise (Dumbbell)
1 Set
6-10 Reps
@10
2
Rear Delt Fly (Machine)
1 Set
6-10 Reps
@10
3
Bicep Curl (Barbell)
1 Set
6-10 Reps
@10
4A
Tricep Pushdown (Straight Bar)
1 Set
6-10 Reps
@10
4B
Dip (Weighted)
1 Set
3-5 Reps
@10
Day 1
1A
Pec Fly (Dumbbell)
1 Set
6-10 Reps
@10
1B
Incline Bench Press (Barbell)
1 Set
1-3 Reps
@10
2A
Pullover (Dumbbell)
1 Set
6-10 Reps
@10
2B
Underhand Lat Pulldown
1 Set
6-10 Reps
@10
3
Barbell Row
1 Set
6-10 Reps
@10
4
Deadlift (Barbell)
1 Set
6-10 Reps
@10
Day 2
1A
Leg Extension
1 Set
12-20 Reps
@10
1B
Squat (Barbell)
1 Set
6-10 Reps
@10
2
Seated Calf Raise
1 Set
12-20 Reps
@10
3
Decline Sit Up (Weighted)
1 Set
12-20 Reps
@10
Day 2
1A
Leg Extension
1 Set
12-20 Reps
@10
1B
Squat (Barbell)
1 Set
6-10 Reps
@10
2
Seated Calf Raise
1 Set
12-20 Reps
@10
3
Hanging Leg Raise
1 Set
12-20 Reps
@10
Day 1
1
Lateral Raise (Dumbbell)
1 Set
6-10 Reps
@10
2
Rear Delt Fly (Machine)
1 Set
6-10 Reps
@10
3
Bicep Curl (Barbell)
1 Set
6-10 Reps
@10
4A
Tricep Pushdown (Straight Bar)
1 Set
6-10 Reps
@10
4B
Dip (Weighted)
1 Set
3-5 Reps
@10