Mike Mentzer's HIT Exercise 4-day split

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Smith Machine)

Lat Pulldown (Close Grip)

Deadlift (Barbell)

Chest & Back

Leg Press

Leg Curl

Standing Calf Raise

Legs

Lateral Raise (Machine)

Rear Delt Fly (Dumbbell)

Bicep Curl (Barbell)

Delts & Arms

Squat (Dumbbell)

Lateral Raise (Dumbbell)

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