Program Description
The program was created based on the film "Mike Mentzer's HIT Exercise Video" published in 2008. This was Mike's most up-to-date HIT exercise system. Take a 72-hour break between training sessions to fully regenerate your body. Increase the number of repetitions beyond your strength range by using techniques such as forced reps, negative reps, and holding a static position When Mike Mentzer introduced his “Ideal Routine” in the mid-1990s, he did so after more than two decades of rigorous study, experimentation, and hands-on coaching with thousands of trainees. By that time, he had already reshaped the bodybuilding world with his Heavy Duty system, challenging long-held beliefs about volume, frequency, and what truly stimulates muscular growth.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedMar 12, 2026 07:30
- Last EditedMar 13, 2026 12:50
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.2%
Hamstrings
16.9%
Glutes
15.6%
Front Delts
7.4%
Chest
5.5%
Triceps
5.4%
Abs
5.2%
Middle Delts
5.2%
Rear Delts
3.9%
Lower Back
2.6%
Abductors
2.6%
Calves
2.6%
Adductors
2.6%
Upper Back
2.1%
Biceps
2%
Lats
1.5%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Pec Deck (Machine)
1
6-10 reps
-
2B
Incline Bench Press (Smith Machine)
1
2-4 reps
-
3
Lat Pulldown (Close Grip)
1
4-6 reps
-
4A
Lying Pullover (Cable)
1
6-10 reps
-
4B
Lat Pulldown (Close Grip)
1
6-10 reps
-
5
Deadlift (Barbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
5-8 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-8 reps
-
2A
Pec Deck (Machine)
1
6-10 reps
-
2B
Incline Bench Press (Smith Machine)
1
1-3 reps
-
3
Lat Pulldown (Close Grip)
1
6-10 reps
-
4
Deadlift (Barbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
5-8 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-8 reps
-
2A
Pec Deck (Machine)
1
6-10 reps
-
2B
Incline Bench Press (Smith Machine)
1
1-3 reps
-
3
Lat Pulldown (Close Grip)
1
6-10 reps
-
4
Deadlift (Barbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
5-8 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-8 reps
-
2A
Pec Deck (Machine)
1
6-10 reps
-
2B
Incline Bench Press (Smith Machine)
1
1-3 reps
-
3
Lat Pulldown (Close Grip)
1
6-10 reps
-
4
Deadlift (Barbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
5-8 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-8 reps
-
2A
Pec Deck (Machine)
1
6-10 reps
-
2B
Incline Bench Press (Smith Machine)
1
1-3 reps
-
3
Lat Pulldown (Close Grip)
1
6-10 reps
-
4
Deadlift (Barbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
5-8 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-8 reps
-
2A
Pec Deck (Machine)
1
6-10 reps
-
2B
Incline Bench Press (Smith Machine)
1
1-3 reps
-
3
Lat Pulldown (Close Grip)
1
6-10 reps
-
4
Deadlift (Barbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
5-8 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-8 reps
-
2A
Pec Deck (Machine)
1
6-10 reps
-
2B
Incline Bench Press (Smith Machine)
1
1-3 reps
-
3
Lat Pulldown (Close Grip)
1
6-10 reps
-
4
Deadlift (Barbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
5-8 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-8 reps
-
2A
Pec Deck (Machine)
1
6-10 reps
-
2B
Incline Bench Press (Smith Machine)
1
1-3 reps
-
3
Lat Pulldown (Close Grip)
1
6-10 reps
-
4
Deadlift (Barbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
5-8 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-8 reps
-
2A
Pec Deck (Machine)
1
6-10 reps
-
2B
Incline Bench Press (Smith Machine)
1
1-3 reps
-
3
Lat Pulldown (Close Grip)
1
6-10 reps
-
4
Deadlift (Barbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
5-8 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-8 reps
-
2A
Pec Deck (Machine)
1
6-10 reps
-
2B
Incline Bench Press (Smith Machine)
1
1-3 reps
-
3
Lat Pulldown (Close Grip)
1
6-10 reps
-
4
Deadlift (Barbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
5-8 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-8 reps
-
2A
Pec Deck (Machine)
1
6-10 reps
-
2B
Incline Bench Press (Smith Machine)
1
1-3 reps
-
3
Lat Pulldown (Close Grip)
1
6-10 reps
-
4
Deadlift (Barbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
5-8 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-8 reps
-
2A
Pec Deck (Machine)
1
6-10 reps
-
2B
Incline Bench Press (Smith Machine)
1
1-3 reps
-
3
Lat Pulldown (Close Grip)
1
6-10 reps
-
4
Deadlift (Barbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
5-8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
8-15 reps
-
2B
Leg Press
1
8-15 reps
-
3
Leg Curl
1
8-15 reps
-
4
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
8-15 reps
-
2B
Leg Press
1
8-15 reps
-
3
Leg Curl
1
8-15 reps
-
4
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
8-15 reps
-
2B
Leg Press
1
8-15 reps
-
3
Leg Curl
1
8-15 reps
-
4
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
8-15 reps
-
2B
Leg Press
1
8-15 reps
-
3
Leg Curl
1
8-15 reps
-
4
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
8-15 reps
-
2B
Leg Press
1
8-15 reps
-
3
Leg Curl
1
8-15 reps
-
4
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
8-15 reps
-
2B
Leg Press
1
8-15 reps
-
3
Leg Curl
1
8-15 reps
-
4
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
8-15 reps
-
2B
Leg Press
1
8-15 reps
-
3
Leg Curl
1
8-15 reps
-
4
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
8-15 reps
-
2B
Leg Press
1
8-15 reps
-
3
Leg Curl
1
8-15 reps
-
4
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
8-15 reps
-
2B
Leg Press
1
8-15 reps
-
3
Leg Curl
1
8-15 reps
-
4
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
8-15 reps
-
2B
Leg Press
1
8-15 reps
-
3
Leg Curl
1
8-15 reps
-
4
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
8-15 reps
-
2B
Leg Press
1
8-15 reps
-
3
Leg Curl
1
8-15 reps
-
4
Standing Calf Raise
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
8-15 reps
-
2B
Leg Press
1
8-15 reps
-
3
Leg Curl
1
8-15 reps
-
4
Standing Calf Raise
1
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
6-10 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
-
3
Bicep Curl (Barbell)
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
4B
Dip (Bodyweight)
1
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
6-10 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
-
3
Bicep Curl (Barbell)
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
4B
Dip (Bodyweight)
1
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
6-10 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
-
3
Bicep Curl (Barbell)
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
4B
Dip (Bodyweight)
1
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
6-10 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
-
3
Bicep Curl (Barbell)
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
4B
Dip (Bodyweight)
1
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
6-10 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
-
3
Bicep Curl (Barbell)
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
4B
Dip (Bodyweight)
1
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
6-10 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
-
3
Bicep Curl (Barbell)
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
4B
Dip (Bodyweight)
1
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
6-10 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
-
3
Bicep Curl (Barbell)
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
4B
Dip (Bodyweight)
1
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
6-10 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
-
3
Bicep Curl (Barbell)
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
4B
Dip (Bodyweight)
1
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
6-10 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
-
3
Bicep Curl (Barbell)
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
4B
Dip (Bodyweight)
1
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
6-10 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
-
3
Bicep Curl (Barbell)
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
4B
Dip (Bodyweight)
1
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
6-10 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
-
3
Bicep Curl (Barbell)
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
4B
Dip (Bodyweight)
1
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
6-8 reps
4-6 reps
2-4 reps
6-10 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
-
3
Bicep Curl (Barbell)
1
6-10 reps
-
4A
Tricep Pushdown (Cable)
1
6-10 reps
-
4B
Dip (Bodyweight)
1
3-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
0.2-0.5 mins
-
2B
Squat (Dumbbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
0.2-0.5 mins
-
2B
Squat (Dumbbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
0.2-0.5 mins
-
2B
Squat (Dumbbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
0.2-0.5 mins
-
2B
Squat (Dumbbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
0.2-0.5 mins
-
2B
Squat (Dumbbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
0.2-0.5 mins
-
2B
Squat (Dumbbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
0.2-0.5 mins
-
2B
Squat (Dumbbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
0.2-0.5 mins
-
2B
Squat (Dumbbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
0.2-0.5 mins
-
2B
Squat (Dumbbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
0.2-0.5 mins
-
2B
Squat (Dumbbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
0.2-0.5 mins
-
2B
Squat (Dumbbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
-
-
-
2A
Leg Extension
1
0.2-0.5 mins
-
2B
Squat (Dumbbell)
1
8-15 reps
-
3
Standing Calf Raise
1
12-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)1 Set
1 Set
1 Set
6-8 Reps
4-6 Reps
2-4 Reps
-
-
-
2A
Pec Deck (Machine)1 Set
6-10 Reps
-
2B
Incline Bench Press (Smith Machine)1 Set
2-4 Reps
-
3
Lat Pulldown (Close Grip)1 Set
4-6 Reps
-
4A
Lying Pullover (Cable)1 Set
6-10 Reps
-
4B
Lat Pulldown (Close Grip)1 Set
6-10 Reps
-
5
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
6-8 Reps
4-6 Reps
2-4 Reps
5-8 Reps
-
-
-
-
Day 2
1
Leg Press1 Set
1 Set
1 Set
6-8 Reps
4-6 Reps
2-4 Reps
-
-
-
2A
Leg Extension1 Set
8-15 Reps
-
2B
Leg Press1 Set
8-15 Reps
-
3
Leg Curl1 Set
8-15 Reps
-
4
Standing Calf Raise1 Set
12-20 Reps
-
Day 3
1
Lateral Raise (Machine)1 Set
1 Set
1 Set
1 Set
6-8 Reps
4-6 Reps
2-4 Reps
6-10 Reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)1 Set
6-10 Reps
-
3
Bicep Curl (Barbell)1 Set
6-10 Reps
-
4A
Tricep Pushdown (Cable)1 Set
6-10 Reps
-
4B
Dip (Bodyweight)1 Set
3-5 Reps
-
Day 4
1
Squat (Dumbbell)1 Set
1 Set
1 Set
6-8 Reps
4-6 Reps
2-4 Reps
-
-
-
2A
Leg Extension1 Set
0.2-0.5 mins
-
2B
Squat (Dumbbell)1 Set
8-15 Reps
-
3
Standing Calf Raise1 Set
12-20 Reps
-