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Mike Mentzer heavy duty program
by Max
80 athletes joined
Program Description
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.
Program Overview
Level
Intermediate, Advanced, Novice
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Feb 08, 2024 10:39
Last Edited
Jun 04, 2024 01:44
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Week 1
1 / 4 Weeks
Day 1
2A
Pec Fly (Dumbbell)
1 Set
2B
Incline Bench Press (Barbell)
1 Set
3A
Lat Pulldown (Close Grip)
1 Set
4
Bent Over Row (Barbell)
1 Set
5
Shrug (Dumbbell)
1 Set
Day 2
1A
Leg Extension
1 Set
1B
Squat (Barbell)
1 Set
2
Seated Calf Raise
1 Set
Day 1
1
Lateral Raise (Dumbbell)
1 Set
2
Rear Delt Fly (Dumbbell)
1 Set
3
Bicep Curl (Barbell)
1 Set
4A
Tricep Pushdown (Cable)
1 Set
4B
Dip (Bodyweight)
1 Set
Day 2
1A
Leg Extension
1 Set
1B
Squat (Barbell)
1 Set
2
Seated Calf Raise
1 Set
Day 1
2A
Pec Fly (Dumbbell)
1 Set
2B
Incline Bench Press (Barbell)
1 Set
3A
Lat Pulldown (Close Grip)
1 Set
4
Bent Over Row (Barbell)
1 Set
5
Shrug (Dumbbell)
1 Set
Day 2
1A
Leg Extension
1 Set
1B
Squat (Barbell)
1 Set
2
Seated Calf Raise
1 Set
Day 1
1
Lateral Raise (Dumbbell)
1 Set
2
Rear Delt Fly (Dumbbell)
1 Set
3
Bicep Curl (Barbell)
1 Set
4A
Tricep Pushdown (Cable)
1 Set
4B
Dip (Bodyweight)
1 Set
Day 2
1A
Leg Extension
1 Set
1B
Squat (Barbell)
1 Set
2
Seated Calf Raise
1 Set