Mentzer style v1

Unlock your strength with the Mentzer Style v1 program, a focused 4-week journey designed for serious lifters. With four training days each week, you'll dive into high-intensity workouts that emphasize compound movements and muscle failure techniques. Expect to challenge yourself with barbell cleans, deadlifts, and squats while targeting key muscle groups like your back, legs, and arms. This program is perfect for those ready to push their limits and build serious muscle in a garage gym setting. Get ready to transform your physique and elevate your training!

Mike Mentzer was an incredible bodybuilder in Arnold's time period, and a personal trainer after retirement, most famously couching Dorian Yates
He was very smart and scientific in his approaches, and came to the conclusion that exercises should be done to failure. This meant that his program required significant rest time, and he did very few sets per muscle
Simply cycle through the 4 days, adding cardio or other activities as appropriate. Take as many rest days as necessary between. This means paying attention to your nervous system. We want to attack each workout with maximum effectiveness. If you don't feel like your nervous system is at least 90%, take another rest day. You might end up 1, 2, 3, or more days between workouts, and there is no shame in that. It is for long term benefit
I'm trying out this first version myself. Any feedback, questions, or recommendations for the future are appreciated

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Week 1

Week 2

Week 3

Week 4

6-10 and 3-5
Failure and beyond. Spotter assistance
5-30 sec isometric on last rep, slow eccentric

Clean (Barbell)

Underhand Lat Pulldown

Deadlift (Barbell)

Bicep Curl (Barbell)

Face Pull

Back and biceps

Squat (Barbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Leg Extension

Leg Curl

Legs

6-10 and 3-5
Failure and beyond. Spotter assistance
5-30 sec isometric on last rep, slow eccentric 

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