Program Description
This is an amazing program for beginners to advanced lifters. For the more experienced it’s believed this program helps break strength plateaus and for the beginner it helps start really moving weight. This program is heavy lifting for minimal sets. Mike believed this was the best you could do for your body to give it ample recovery and stimuli for grrowth.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout20 minutes
- CreatedOct 21, 2024 09:18
- Last EditedAug 31, 2025 11:34
Summary
Unlock your strength potential with Mike Mentzer’s Consolidated Program, a 6-week journey designed for serious lifters. This twice-a-week regimen focuses on heavy, single-set workouts that maximize muscle growth and power. Each session includes foundational lifts like squats, deadlifts, and bench presses, ensuring you target major muscle groups effectively. With a structured approach and clear intensity guidelines, you’ll push your limits and see real results. Get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.8%
Glutes
14.6%
Hamstrings
10.4%
Lats
10.4%
Chest
10.4%
Upper Back
6.3%
Front Delts
6.3%
Triceps
6.3%
Adductors
4.2%
Abs
4.2%
Biceps
4.2%
Lower Back
4.2%
