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Mike Mentzer Program
by Max M.
341 athletes joined
4.0
(1 rating)
Program Description
The Mike Mentzer Program is a high-intensity training (HIT) system that aims to maximize muscle growth in minimal time. It is based on the principles of Arthur Jones, the founder of HIT, but modified by Mike Mentzer, a former professional bodybuilder and Mr. Olympia contender. The program involves performing one set of 6-10 repetitions per exercise, using a weight that causes failure or beyond. The program also uses advanced techniques such as forced reps, negative reps, rest-pause, and pre-exhaust supersets to increase the intensity and stimulate the muscle fibers. The program requires a lot of recovery time between workouts, as the muscles need to adapt to the stress and grow stronger. The program is suitable for experienced lifters who want to challenge themselves and break through plateaus.
Program Overview
Level
Novice, Beginner, Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Athletics
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Jan 16, 2024 07:08
Last Edited
Jun 15, 2024 06:07
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Week 1
1 / 8 Weeks
Day 1
1A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
1B
Leg Press
2 Sets
6-8 Reps
@10
2
Squat (Barbell)
1 Set
6-8 Reps
@10
3
Leg Curl
2 Sets
6-8 Reps
@10
4
Standing Calf Raise
2 Sets
6-8 Reps
@10
5A
Pec Fly (Dumbbell)
2 Sets
6-8 Reps
@10
5B
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@10
6
Dip (Bodyweight)
2 Sets
6-8 Reps
@10
7A
Tricep Pushdown (Cable)
1 Set
6-8 Reps
@10
7B
Dip (Bodyweight)
1 Set
6-8 Reps
@10
8
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@10
Day 2
1
Pullover (Machine)
2 Sets
6-8 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
6-8 Reps
@10
3
Barbell Row
2 Sets
6-8 Reps
@10
4
Shrug (Barbell)
2 Sets
6-8 Reps
@10
5
Upright Row (Barbell)
2 Sets
6-8 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
6B
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
@10
8
Bicep Curl (Barbell)
1 Set
6-8 Reps
@10
9
Concentration Curl
2 Sets
6-8 Reps
@10
Day 1
1A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
1B
Leg Press
2 Sets
6-8 Reps
@10
2
Squat (Barbell)
1 Set
6-8 Reps
@10
3
Leg Curl
2 Sets
6-8 Reps
@10
4
Standing Calf Raise
2 Sets
6-8 Reps
@10
5A
Pec Fly (Dumbbell)
2 Sets
6-8 Reps
@10
5B
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@10
6
Dip (Bodyweight)
2 Sets
6-8 Reps
@10
7A
Tricep Pushdown (Cable)
1 Set
6-8 Reps
@10
7B
Dip (Bodyweight)
1 Set
6-8 Reps
@10
8
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@10
Day 2
1
Pullover (Machine)
2 Sets
6-8 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
6-8 Reps
@10
3
Barbell Row
2 Sets
6-8 Reps
@10
4
Shrug (Barbell)
2 Sets
6-8 Reps
@10
5
Upright Row (Barbell)
2 Sets
6-8 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
6B
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
@10
8
Bicep Curl (Barbell)
1 Set
6-8 Reps
@10
9
Concentration Curl
2 Sets
6-8 Reps
@10
Day 1
1A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
1B
Leg Press
2 Sets
6-8 Reps
@10
2
Squat (Barbell)
1 Set
6-8 Reps
@10
3
Leg Curl
2 Sets
6-8 Reps
@10
4
Standing Calf Raise
2 Sets
6-8 Reps
@10
5A
Pec Fly (Dumbbell)
2 Sets
6-8 Reps
@10
5B
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@10
6
Dip (Bodyweight)
2 Sets
6-8 Reps
@10
7A
Tricep Pushdown (Cable)
1 Set
6-8 Reps
@10
7B
Dip (Bodyweight)
1 Set
6-8 Reps
@10
8
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@10
Day 2
1
Pullover (Machine)
2 Sets
6-8 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
6-8 Reps
@10
3
Barbell Row
2 Sets
6-8 Reps
@10
4
Shrug (Barbell)
2 Sets
6-8 Reps
@10
5
Upright Row (Barbell)
2 Sets
6-8 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
6B
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
@10
8
Bicep Curl (Barbell)
1 Set
6-8 Reps
@10
9
Concentration Curl
2 Sets
6-8 Reps
@10
Day 1
1A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
1B
Leg Press
2 Sets
6-8 Reps
@10
2
Squat (Barbell)
1 Set
6-8 Reps
@10
3
Leg Curl
2 Sets
6-8 Reps
@10
4
Standing Calf Raise
2 Sets
6-8 Reps
@10
5A
Pec Fly (Dumbbell)
2 Sets
6-8 Reps
@10
5B
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@10
6
Dip (Bodyweight)
2 Sets
6-8 Reps
@10
7A
Tricep Pushdown (Cable)
1 Set
6-8 Reps
@10
7B
Dip (Bodyweight)
1 Set
6-8 Reps
@10
8
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@10
Day 2
1
Pullover (Machine)
2 Sets
6-8 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
6-8 Reps
@10
3
Barbell Row
2 Sets
6-8 Reps
@10
4
Shrug (Barbell)
2 Sets
6-8 Reps
@10
5
Upright Row (Barbell)
2 Sets
6-8 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
6B
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
@10
8
Bicep Curl (Barbell)
1 Set
6-8 Reps
@10
9
Concentration Curl
2 Sets
6-8 Reps
@10
Day 1
1A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
1B
Leg Press
2 Sets
6-8 Reps
@10
2
Squat (Barbell)
1 Set
6-8 Reps
@10
3
Leg Curl
2 Sets
6-8 Reps
@10
4
Standing Calf Raise
2 Sets
6-8 Reps
@10
5A
Pec Fly (Dumbbell)
2 Sets
6-8 Reps
@10
5B
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@10
6
Dip (Bodyweight)
2 Sets
6-8 Reps
@10
7A
Tricep Pushdown (Cable)
1 Set
6-8 Reps
@10
7B
Dip (Bodyweight)
1 Set
6-8 Reps
@10
8
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@10
Day 2
1
Pullover (Machine)
2 Sets
6-8 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
6-8 Reps
@10
3
Barbell Row
2 Sets
6-8 Reps
@10
4
Shrug (Barbell)
2 Sets
6-8 Reps
@10
5
Upright Row (Barbell)
2 Sets
6-8 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
6B
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
@10
8
Bicep Curl (Barbell)
1 Set
6-8 Reps
@10
9
Concentration Curl
2 Sets
6-8 Reps
@10
Day 1
1A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
1B
Leg Press
2 Sets
6-8 Reps
@10
2
Squat (Barbell)
1 Set
6-8 Reps
@10
3
Leg Curl
2 Sets
6-8 Reps
@10
4
Standing Calf Raise
2 Sets
6-8 Reps
@10
5A
Pec Fly (Dumbbell)
2 Sets
6-8 Reps
@10
5B
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@10
6
Dip (Bodyweight)
2 Sets
6-8 Reps
@10
7A
Tricep Pushdown (Cable)
1 Set
6-8 Reps
@10
7B
Dip (Bodyweight)
1 Set
6-8 Reps
@10
8
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@10
Day 2
1
Pullover (Machine)
2 Sets
6-8 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
6-8 Reps
@10
3
Barbell Row
2 Sets
6-8 Reps
@10
4
Shrug (Barbell)
2 Sets
6-8 Reps
@10
5
Upright Row (Barbell)
2 Sets
6-8 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
6B
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
@10
8
Bicep Curl (Barbell)
1 Set
6-8 Reps
@10
9
Concentration Curl
2 Sets
6-8 Reps
@10
Day 1
1A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
1B
Leg Press
2 Sets
6-8 Reps
@10
2
Squat (Barbell)
1 Set
6-8 Reps
@10
3
Leg Curl
2 Sets
6-8 Reps
@10
4
Standing Calf Raise
2 Sets
6-8 Reps
@10
5A
Pec Fly (Dumbbell)
2 Sets
6-8 Reps
@10
5B
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@10
6
Dip (Bodyweight)
2 Sets
6-8 Reps
@10
7A
Tricep Pushdown (Cable)
1 Set
6-8 Reps
@10
7B
Dip (Bodyweight)
1 Set
6-8 Reps
@10
8
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@10
Day 2
1
Pullover (Machine)
2 Sets
6-8 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
6-8 Reps
@10
3
Barbell Row
2 Sets
6-8 Reps
@10
4
Shrug (Barbell)
2 Sets
6-8 Reps
@10
5
Upright Row (Barbell)
2 Sets
6-8 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
6B
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
@10
8
Bicep Curl (Barbell)
1 Set
6-8 Reps
@10
9
Concentration Curl
2 Sets
6-8 Reps
@10
Day 1
1A
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
1B
Leg Press
2 Sets
6-8 Reps
@10
2
Squat (Barbell)
1 Set
6-8 Reps
@10
3
Leg Curl
2 Sets
6-8 Reps
@10
4
Standing Calf Raise
2 Sets
6-8 Reps
@10
5A
Pec Fly (Dumbbell)
2 Sets
6-8 Reps
@10
5B
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@10
6
Dip (Bodyweight)
2 Sets
6-8 Reps
@10
7A
Tricep Pushdown (Cable)
1 Set
6-8 Reps
@10
7B
Dip (Bodyweight)
1 Set
6-8 Reps
@10
8
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@10
Day 2
1
Pullover (Machine)
2 Sets
6-8 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
6-8 Reps
@10
3
Barbell Row
2 Sets
6-8 Reps
@10
4
Shrug (Barbell)
2 Sets
6-8 Reps
@10
5
Upright Row (Barbell)
2 Sets
6-8 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
6B
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
@10
8
Bicep Curl (Barbell)
1 Set
6-8 Reps
@10
9
Concentration Curl
2 Sets
6-8 Reps
@10
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
4.00/ 5
Max M.Age 19, Man
4 months ago
0 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
None modifications
Great intensity and time effecient.