4.0
(3 ratings)
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
- LevelIntermediate, Advanced, Novice
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout30 minutes
- CreatedFeb 08, 2024 10:39
- Last EditedJun 18, 2025 09:29
Summary
Dive into the Mike Mentzer Heavy Duty Program, a focused 4-week training regimen designed for serious lifters looking to maximize muscle growth with just two workouts per week. This program emphasizes high-intensity supersets and targeted exercises, including dumbbell lateral raises and barbell bicep curls, to push your limits and enhance strength. With a full gym at your disposal, you'll engage key muscle groups effectively, ensuring optimal recovery while building lean mass. Get ready to challenge yourself and see real results!
WHAT PEOPLE ARE SAYING(3 ratings)
Only ratings with written feedback are displayed here.
4.00 / 5
anotherguyNon-binary
10 months ago
I didnt gain mass what is weird, because my big toe squat skyrocket by 200 lbs in few weeks.
Tean C.Age 15, Man
a year ago
My left big toe is absolutely ripped now. I can balance on my toe and do toe squats for 345 after doing this program. My left big toe is 3x the size of my right big toe. If you want one big dog this program is right for you.