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Mike Mentzer heavy duty program
Intermediate–AdvancedFree

Mike Mentzer heavy duty program

Max
Max· Feb 2024
127athletes running this program
iOS & Android

Overview

Length
4 weeks
Days / week
2 days
Level
Intermediate, Advanced
Goal
Women's, Muscle
Equipment
Full Gym
Session length
30 min
Created by Mike Mentzer (1951 – 2001)—as much philosopher as he was bodybuilder—the Heavy Duty method is one that incorporates high-intensity training along with lower rep ranges and heavier weights. Even during the time, Mentzer’s thinking went against the grain, both in terms of his lifting and his diet. We’ve taken a closer look at the mind behind this training philosophy, and the things that led up to it. It’s definitely going to gas out your muscles and get you results. While Arthur Jones advocated for one set of 20 reps per exercise, Mike Mentzer’s workout concluded that the ideal rep range was 6-8. However, on the last rep you would be reaching absolute muscular failure, and it did not stop there. Mike Mentzer’s workout involved going beyond failure (a philosophy also adopted by Tom Platz), utilizing forced reps, negative reps, rest-pause, and pre-exhaust supersets.

Who it's for

Athletes at the Intermediate–Advanced level
Athletes focused on building muscle size
Athletes who can train 2 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Quadriceps
13%
Upper Back
11.7%
Front Delts
10.1%
Triceps
9.7%
Chest
9.7%
Glutes
6.5%
Hamstrings
6.5%
Calves
6.5%
Biceps
6.2%
Lats
5.8%
Rear Delts
3.9%
Middle Delts
3.2%
Adductors
3.2%
Abs
3.2%
Forearms
0.6%
Week 1 Workouts
#ExerciseSetsReps
Superset
Superset
2APec Fly (Dumbbell)10 reps
2BIncline Bench Press (Barbell)10 reps
Superset
3ALat Pulldown (Close Grip)10 reps
4Bent Over Row (Barbell)10 reps
5Shrug (Dumbbell)10 reps
#ExerciseSetsReps
Superset
1ALeg Extension10 reps
1BSquat (Barbell)10 reps
2Seated Calf Raise10 reps

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Mike Mentzer heavy duty program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full 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 30 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 heavy duty program is structured around 2 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 4 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 heavy duty program 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

Boostcamp app
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Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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