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Mike Mentzer 1 set
by Azmir
2 athletes joined
Program Description
Build muscle
Program Overview
Level
Advanced
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Mar 10, 2024 12:31
Last Edited
May 14, 2024 04:28
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Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
2
Front Squat (Barbell)
1 Set
8 Reps
3
Squat (Barbell)
1 Set
8 Reps
4
Romanian Deadlift (Barbell)
1 Set
8 Reps
5
Standing Calf Raise
1 Set
8 Reps
6
Seated Calf Raise
1 Set
8 Reps
7
Chest Fly (Dumbbell)
1 Set
8 Reps
8
Incline Bench Press (Barbell)
1 Set
8 Reps
9
Dip (Bodyweight)
1 Set
8 Reps
10
Tricep Extension (Dumbbell)
1 Set
8 Reps
11
Dip (Bodyweight)
1 Set
8 Reps
12
Lying Tricep Extension (Barbell)
1 Set
8 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
8 Reps
2
Pull-Up (Bodyweight)
1 Set
8 Reps
3
Barbell Row
1 Set
8 Reps
4
Shrug (Dumbbell)
1 Set
8 Reps
5
Upright Row (Barbell)
1 Set
8 Reps
6
Lateral Raise (Dumbbell)
1 Set
8 Reps
7
Shoulder Press (Plate Loaded)
1 Set
8 Reps
8
Rear Delt Fly (Dumbbell)
1 Set
8 Reps
9
Bicep Curl (Barbell)
1 Set
8 Reps
10
Concentration Curl
1 Set
8 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
2
Front Squat (Barbell)
1 Set
8 Reps
3
Squat (Barbell)
1 Set
8 Reps
4
Romanian Deadlift (Barbell)
1 Set
8 Reps
5
Standing Calf Raise
1 Set
8 Reps
6
Seated Calf Raise
1 Set
8 Reps
7
Chest Fly (Dumbbell)
1 Set
8 Reps
8
Incline Bench Press (Barbell)
1 Set
8 Reps
9
Dip (Bodyweight)
1 Set
8 Reps
10
Tricep Extension (Dumbbell)
1 Set
8 Reps
11
Dip (Bodyweight)
1 Set
8 Reps
12
Lying Tricep Extension (Barbell)
1 Set
8 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
8 Reps
2
Pull-Up (Bodyweight)
1 Set
8 Reps
3
Barbell Row
1 Set
8 Reps
4
Shrug (Dumbbell)
1 Set
8 Reps
5
Upright Row (Barbell)
1 Set
8 Reps
6
Lateral Raise (Dumbbell)
1 Set
8 Reps
7
Shoulder Press (Plate Loaded)
1 Set
8 Reps
8
Rear Delt Fly (Dumbbell)
1 Set
8 Reps
9
Bicep Curl (Barbell)
1 Set
8 Reps
10
Concentration Curl
1 Set
8 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
2
Front Squat (Barbell)
1 Set
8 Reps
3
Squat (Barbell)
1 Set
8 Reps
4
Romanian Deadlift (Barbell)
1 Set
8 Reps
5
Standing Calf Raise
1 Set
8 Reps
6
Seated Calf Raise
1 Set
8 Reps
7
Chest Fly (Dumbbell)
1 Set
8 Reps
8
Incline Bench Press (Barbell)
1 Set
8 Reps
9
Dip (Bodyweight)
1 Set
8 Reps
10
Tricep Extension (Dumbbell)
1 Set
8 Reps
11
Dip (Bodyweight)
1 Set
8 Reps
12
Lying Tricep Extension (Barbell)
1 Set
8 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
8 Reps
2
Pull-Up (Bodyweight)
1 Set
8 Reps
3
Barbell Row
1 Set
8 Reps
4
Shrug (Dumbbell)
1 Set
8 Reps
5
Upright Row (Barbell)
1 Set
8 Reps
6
Lateral Raise (Dumbbell)
1 Set
8 Reps
7
Shoulder Press (Plate Loaded)
1 Set
8 Reps
8
Rear Delt Fly (Dumbbell)
1 Set
8 Reps
9
Bicep Curl (Barbell)
1 Set
8 Reps
10
Concentration Curl
1 Set
8 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
2
Front Squat (Barbell)
1 Set
8 Reps
3
Squat (Barbell)
1 Set
8 Reps
4
Romanian Deadlift (Barbell)
1 Set
8 Reps
5
Standing Calf Raise
1 Set
8 Reps
6
Seated Calf Raise
1 Set
8 Reps
7
Chest Fly (Dumbbell)
1 Set
8 Reps
8
Incline Bench Press (Barbell)
1 Set
8 Reps
9
Dip (Bodyweight)
1 Set
8 Reps
10
Tricep Extension (Dumbbell)
1 Set
8 Reps
11
Dip (Bodyweight)
1 Set
8 Reps
12
Lying Tricep Extension (Barbell)
1 Set
8 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
8 Reps
2
Pull-Up (Bodyweight)
1 Set
8 Reps
3
Barbell Row
1 Set
8 Reps
4
Shrug (Dumbbell)
1 Set
8 Reps
5
Upright Row (Barbell)
1 Set
8 Reps
6
Lateral Raise (Dumbbell)
1 Set
8 Reps
7
Shoulder Press (Plate Loaded)
1 Set
8 Reps
8
Rear Delt Fly (Dumbbell)
1 Set
8 Reps
9
Bicep Curl (Barbell)
1 Set
8 Reps
10
Concentration Curl
1 Set
8 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
2
Front Squat (Barbell)
1 Set
8 Reps
3
Squat (Barbell)
1 Set
8 Reps
4
Romanian Deadlift (Barbell)
1 Set
8 Reps
5
Standing Calf Raise
1 Set
8 Reps
6
Seated Calf Raise
1 Set
8 Reps
7
Chest Fly (Dumbbell)
1 Set
8 Reps
8
Incline Bench Press (Barbell)
1 Set
8 Reps
9
Dip (Bodyweight)
1 Set
8 Reps
10
Tricep Extension (Dumbbell)
1 Set
8 Reps
11
Dip (Bodyweight)
1 Set
8 Reps
12
Lying Tricep Extension (Barbell)
1 Set
8 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
8 Reps
2
Pull-Up (Bodyweight)
1 Set
8 Reps
3
Barbell Row
1 Set
8 Reps
4
Shrug (Dumbbell)
1 Set
8 Reps
5
Upright Row (Barbell)
1 Set
8 Reps
6
Lateral Raise (Dumbbell)
1 Set
8 Reps
7
Shoulder Press (Plate Loaded)
1 Set
8 Reps
8
Rear Delt Fly (Dumbbell)
1 Set
8 Reps
9
Bicep Curl (Barbell)
1 Set
8 Reps
10
Concentration Curl
1 Set
8 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
2
Front Squat (Barbell)
1 Set
8 Reps
3
Squat (Barbell)
1 Set
8 Reps
4
Romanian Deadlift (Barbell)
1 Set
8 Reps
5
Standing Calf Raise
1 Set
8 Reps
6
Seated Calf Raise
1 Set
8 Reps
7
Chest Fly (Dumbbell)
1 Set
8 Reps
8
Incline Bench Press (Barbell)
1 Set
8 Reps
9
Dip (Bodyweight)
1 Set
8 Reps
10
Tricep Extension (Dumbbell)
1 Set
8 Reps
11
Dip (Bodyweight)
1 Set
8 Reps
12
Lying Tricep Extension (Barbell)
1 Set
8 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
8 Reps
2
Pull-Up (Bodyweight)
1 Set
8 Reps
3
Barbell Row
1 Set
8 Reps
4
Shrug (Dumbbell)
1 Set
8 Reps
5
Upright Row (Barbell)
1 Set
8 Reps
6
Lateral Raise (Dumbbell)
1 Set
8 Reps
7
Shoulder Press (Plate Loaded)
1 Set
8 Reps
8
Rear Delt Fly (Dumbbell)
1 Set
8 Reps
9
Bicep Curl (Barbell)
1 Set
8 Reps
10
Concentration Curl
1 Set
8 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
2
Front Squat (Barbell)
1 Set
8 Reps
3
Squat (Barbell)
1 Set
8 Reps
4
Romanian Deadlift (Barbell)
1 Set
8 Reps
5
Standing Calf Raise
1 Set
8 Reps
6
Seated Calf Raise
1 Set
8 Reps
7
Chest Fly (Dumbbell)
1 Set
8 Reps
8
Incline Bench Press (Barbell)
1 Set
8 Reps
9
Dip (Bodyweight)
1 Set
8 Reps
10
Tricep Extension (Dumbbell)
1 Set
8 Reps
11
Dip (Bodyweight)
1 Set
8 Reps
12
Lying Tricep Extension (Barbell)
1 Set
8 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
8 Reps
2
Pull-Up (Bodyweight)
1 Set
8 Reps
3
Barbell Row
1 Set
8 Reps
4
Shrug (Dumbbell)
1 Set
8 Reps
5
Upright Row (Barbell)
1 Set
8 Reps
6
Lateral Raise (Dumbbell)
1 Set
8 Reps
7
Shoulder Press (Plate Loaded)
1 Set
8 Reps
8
Rear Delt Fly (Dumbbell)
1 Set
8 Reps
9
Bicep Curl (Barbell)
1 Set
8 Reps
10
Concentration Curl
1 Set
8 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
2
Front Squat (Barbell)
1 Set
8 Reps
3
Squat (Barbell)
1 Set
8 Reps
4
Romanian Deadlift (Barbell)
1 Set
8 Reps
5
Standing Calf Raise
1 Set
8 Reps
6
Seated Calf Raise
1 Set
8 Reps
7
Chest Fly (Dumbbell)
1 Set
8 Reps
8
Incline Bench Press (Barbell)
1 Set
8 Reps
9
Dip (Bodyweight)
1 Set
8 Reps
10
Tricep Extension (Dumbbell)
1 Set
8 Reps
11
Dip (Bodyweight)
1 Set
8 Reps
12
Lying Tricep Extension (Barbell)
1 Set
8 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
8 Reps
2
Pull-Up (Bodyweight)
1 Set
8 Reps
3
Barbell Row
1 Set
8 Reps
4
Shrug (Dumbbell)
1 Set
8 Reps
5
Upright Row (Barbell)
1 Set
8 Reps
6
Lateral Raise (Dumbbell)
1 Set
8 Reps
7
Shoulder Press (Plate Loaded)
1 Set
8 Reps
8
Rear Delt Fly (Dumbbell)
1 Set
8 Reps
9
Bicep Curl (Barbell)
1 Set
8 Reps
10
Concentration Curl
1 Set
8 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
2
Front Squat (Barbell)
1 Set
8 Reps
3
Squat (Barbell)
1 Set
8 Reps
4
Romanian Deadlift (Barbell)
1 Set
8 Reps
5
Standing Calf Raise
1 Set
8 Reps
6
Seated Calf Raise
1 Set
8 Reps
7
Chest Fly (Dumbbell)
1 Set
8 Reps
8
Incline Bench Press (Barbell)
1 Set
8 Reps
9
Dip (Bodyweight)
1 Set
8 Reps
10
Tricep Extension (Dumbbell)
1 Set
8 Reps
11
Dip (Bodyweight)
1 Set
8 Reps
12
Lying Tricep Extension (Barbell)
1 Set
8 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
8 Reps
2
Pull-Up (Bodyweight)
1 Set
8 Reps
3
Barbell Row
1 Set
8 Reps
4
Shrug (Dumbbell)
1 Set
8 Reps
5
Upright Row (Barbell)
1 Set
8 Reps
6
Lateral Raise (Dumbbell)
1 Set
8 Reps
7
Shoulder Press (Plate Loaded)
1 Set
8 Reps
8
Rear Delt Fly (Dumbbell)
1 Set
8 Reps
9
Bicep Curl (Barbell)
1 Set
8 Reps
10
Concentration Curl
1 Set
8 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
2
Front Squat (Barbell)
1 Set
8 Reps
3
Squat (Barbell)
1 Set
8 Reps
4
Romanian Deadlift (Barbell)
1 Set
8 Reps
5
Standing Calf Raise
1 Set
8 Reps
6
Seated Calf Raise
1 Set
8 Reps
7
Chest Fly (Dumbbell)
1 Set
8 Reps
8
Incline Bench Press (Barbell)
1 Set
8 Reps
9
Dip (Bodyweight)
1 Set
8 Reps
10
Tricep Extension (Dumbbell)
1 Set
8 Reps
11
Dip (Bodyweight)
1 Set
8 Reps
12
Lying Tricep Extension (Barbell)
1 Set
8 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
8 Reps
2
Pull-Up (Bodyweight)
1 Set
8 Reps
3
Barbell Row
1 Set
8 Reps
4
Shrug (Dumbbell)
1 Set
8 Reps
5
Upright Row (Barbell)
1 Set
8 Reps
6
Lateral Raise (Dumbbell)
1 Set
8 Reps
7
Shoulder Press (Plate Loaded)
1 Set
8 Reps
8
Rear Delt Fly (Dumbbell)
1 Set
8 Reps
9
Bicep Curl (Barbell)
1 Set
8 Reps
10
Concentration Curl
1 Set
8 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
2
Front Squat (Barbell)
1 Set
8 Reps
3
Squat (Barbell)
1 Set
8 Reps
4
Romanian Deadlift (Barbell)
1 Set
8 Reps
5
Standing Calf Raise
1 Set
8 Reps
6
Seated Calf Raise
1 Set
8 Reps
7
Chest Fly (Dumbbell)
1 Set
8 Reps
8
Incline Bench Press (Barbell)
1 Set
8 Reps
9
Dip (Bodyweight)
1 Set
8 Reps
10
Tricep Extension (Dumbbell)
1 Set
8 Reps
11
Dip (Bodyweight)
1 Set
8 Reps
12
Lying Tricep Extension (Barbell)
1 Set
8 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
8 Reps
2
Pull-Up (Bodyweight)
1 Set
8 Reps
3
Barbell Row
1 Set
8 Reps
4
Shrug (Dumbbell)
1 Set
8 Reps
5
Upright Row (Barbell)
1 Set
8 Reps
6
Lateral Raise (Dumbbell)
1 Set
8 Reps
7
Shoulder Press (Plate Loaded)
1 Set
8 Reps
8
Rear Delt Fly (Dumbbell)
1 Set
8 Reps
9
Bicep Curl (Barbell)
1 Set
8 Reps
10
Concentration Curl
1 Set
8 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
2
Front Squat (Barbell)
1 Set
8 Reps
3
Squat (Barbell)
1 Set
8 Reps
4
Romanian Deadlift (Barbell)
1 Set
8 Reps
5
Standing Calf Raise
1 Set
8 Reps
6
Seated Calf Raise
1 Set
8 Reps
7
Chest Fly (Dumbbell)
1 Set
8 Reps
8
Incline Bench Press (Barbell)
1 Set
8 Reps
9
Dip (Bodyweight)
1 Set
8 Reps
10
Tricep Extension (Dumbbell)
1 Set
8 Reps
11
Dip (Bodyweight)
1 Set
8 Reps
12
Lying Tricep Extension (Barbell)
1 Set
8 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
8 Reps
2
Pull-Up (Bodyweight)
1 Set
8 Reps
3
Barbell Row
1 Set
8 Reps
4
Shrug (Dumbbell)
1 Set
8 Reps
5
Upright Row (Barbell)
1 Set
8 Reps
6
Lateral Raise (Dumbbell)
1 Set
8 Reps
7
Shoulder Press (Plate Loaded)
1 Set
8 Reps
8
Rear Delt Fly (Dumbbell)
1 Set
8 Reps
9
Bicep Curl (Barbell)
1 Set
8 Reps
10
Concentration Curl
1 Set
8 Reps