Mike Mentzer's Ideal Heavy Duty Routine.
This comes from the 2nd edition of Heavy Duty that came out in 1993. You might notice it’s a PPL routine, what’s old is new again…
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pec Fly (Dumbbell) | 1 | 6–10 reps | @10 |
| 1B | Incline Bench Press (Barbell) | 1 | 6–10 reps | @10 |
| 2 | Lateral Raise (Dumbbell) | 1 | 6–10 reps | @10 |
| 3 | Lying Rear Lateral Raise | 1 | 6–10 reps | @10 |
| Superset | ||||
| 4A | Tricep Pushdown (Cable) | 1 | 6–10 reps | @10 |
| 4B | Dip (Weighted) | 1 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pullover (Dumbbell) | 1 | 6–10 reps | @10 |
| 1B | Underhand Lat Pulldown | 1 | 6–10 reps | @10 |
| 2 | Bent Over Row (Barbell) | 1 | 6–10 reps | @10 |
| 3 | Shrug (Dumbbell) | 1 | 6–10 reps | @10 |
| 4 | Deadlift (Barbell) | 1 | 6–10 reps | @10 |
| 5 | Bicep Curl (Barbell) | 1 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Leg Extension | 1 | 6–10 reps | @10 |
| 1B | Squat (Barbell) | 1 | 6–10 reps | @10 |
| 2 | Leg Curl | 1 | 6–10 reps | @10 |
| 3 | Standing Calf Raise | 1 | 6–10 reps | @10 |
| 4 | Decline Sit Up (Weighted) | 1 | 6–10 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Mike Mentzer's Ideal Heavy Duty Routine. is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Mike Mentzer's Ideal Heavy Duty Routine. is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Mike Mentzer's Ideal Heavy Duty Routine. is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
