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Modern Mike Mentzer
by Anthony E.
8 athletes joined
2.0
(1 rating)
Program Description
———THIS IS NOT MY PROGRAM——— Created originally by Alby. T. Just a modification of the original creators program to suite my needs and equipment in my home gym. As well as streamlining the program and adding variation / percentage progression to the lifts each week. This Program is a more updated form of Mike Mentzers High Intensity Training with modern day science. Rest Pause is the method of failing a movement and resting for 5-10 seconds and doing a little more reps Keep things slow and controlled even more so if you are a beginner to learn and keep good form Going to Failure doesn't mean doing a lot of cheating so Failure is you can't do more with the perfect form if you are more advanced then you can cheat a little after reaching failure
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Mar 30, 2024 07:50
Last Edited
Jun 10, 2024 11:51
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Week 1
1 / 4 Weeks
Day 1
1
Jump Rope
1 Set
15 mins
@10
2A
Bench Press (Barbell)
2 Sets
8 Reps
81%
2B
Bicep Curl (EZ Bar)
2 Sets
8 Reps
81%
3A
Romanian Deadlift (Barbell)
2 Sets
8 Reps
81%
3B
Tricep Extension (Barbell)
2 Sets
8 Reps
81%
4A
Front Squat (Paused)
2 Sets
8 Reps
81%
4B
Bent Over Row (Barbell)
2 Sets
8 Reps
81%
5A
Overhead Press (Barbell)
2 Sets
8 Reps
81%
5B
Sit Up
2 Sets
AMRAP
@10
Day 2
1
Jump Rope
1 Set
15 mins
@10
2A
Incline Bench Press (Barbell)
2 Sets
8 Reps
81%
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
8 Reps
81%
3A
Clean Deadlift
2 Sets
8 Reps
81%
3B
Skull Crusher
2 Sets
8 Reps
81%
4A
Squat (Barbell)
2 Sets
8 Reps
81%
4B
Bent Over Row (Barbell)
2 Sets
8 Reps
81%
5A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8 Reps
81%
5B
Sit Up
2 Sets
AMRAP
@10
Day 3
1A
Slight Decline Bench Press
2 Sets
8 Reps
81%
1B
Spider Curl
2 Sets
8 Reps
81%
2A
Rack Pull (Barbell)
2 Sets
8 Reps
81%
2B
Ez Bar JM Press
2 Sets
8 Reps
81%
3A
Power Clean
1 Set
3B
Pullover (EZ Bar)
2 Sets
8 Reps
81%
4A
AD Press
2 Sets
8 Reps
81%
Day 1
1A
Bench Press (Barbell)
2 Sets
6 Reps
86%
1B
Bicep Curl (EZ Bar)
2 Sets
6 Reps
86%
2A
Romanian Deadlift (Barbell)
2 Sets
6 Reps
86%
2B
Tricep Extension (Barbell)
2 Sets
6 Reps
86%
3A
Front Squat (Paused)
2 Sets
6 Reps
86%
3B
Bent Over Row (Barbell)
2 Sets
6 Reps
86%
4A
Overhead Press (Barbell)
2 Sets
6 Reps
86%
Day 2
1A
Incline Bench Press (Barbell)
2 Sets
6 Reps
86%
1B
Reverse Bicep Curl (EZ Bar)
2 Sets
6 Reps
86%
2A
Clean Deadlift
2 Sets
6 Reps
86%
2B
Skull Crusher
2 Sets
6 Reps
86%
3A
Squat (Barbell)
2 Sets
6 Reps
86%
3B
Bent Over Row (Barbell)
2 Sets
6 Reps
86%
4A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
6 Reps
86%
Day 3
1A
Slight Decline Bench Press
2 Sets
6 Reps
86%
1B
Spider Curl
2 Sets
6 Reps
86%
2A
Rack Pull (Barbell)
2 Sets
6 Reps
86%
2B
Ez Bar JM Press
2 Sets
6 Reps
86%
3A
Power Clean
2 Sets
6 Reps
86%
3B
Pullover (EZ Bar)
2 Sets
6 Reps
86%
4A
AD Press
2 Sets
6 Reps
86%
Day 2
1
Jump Rope
1 Set
15 mins
@10
2A
Incline Bench Press (Barbell)
2 Sets
3 Reps
94%
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
3 Reps
94%
3A
Clean Deadlift
2 Sets
3 Reps
94%
3B
Skull Crusher
2 Sets
3 Reps
94%
4A
Squat (Barbell)
2 Sets
3 Reps
94%
4B
Bent Over Row (Barbell)
2 Sets
3 Reps
94%
5A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
3 Reps
94%
5B
Sit Up
2 Sets
AMRAP
@10
Day 3
1
Jump Rope
1 Set
15 mins
@10
2A
Slight Decline Bench Press
2 Sets
3 Reps
94%
2B
Spider Curl
2 Sets
3 Reps
94%
3A
Rack Pull (Barbell)
2 Sets
3 Reps
94%
3B
Ez Bar JM Press
2 Sets
3 Reps
94%
4A
Power Clean
2 Sets
3 Reps
94%
4B
Pullover (EZ Bar)
2 Sets
3 Reps
94%
5A
AD Press
2 Sets
3 Reps
94%
5B
Sit Up
2 Sets
AMRAP
@10
Day 1
1A
Bench Press (Barbell)
2 Sets
3 Reps
94%
1B
Bicep Curl (EZ Bar)
2 Sets
3 Reps
94%
2A
Romanian Deadlift (Barbell)
2 Sets
3 Reps
94%
2B
Tricep Extension (Barbell)
2 Sets
3 Reps
94%
3A
Front Squat (Paused)
2 Sets
3 Reps
94%
3B
Bent Over Row (Barbell)
2 Sets
3 Reps
94%
4A
Overhead Press (Barbell)
2 Sets
3 Reps
94%
Day 2
1
Jump Rope
1 Set
15 mins
@10
2A
Incline Bench Press (Barbell)
1 Set
1 Reps
100%
2B
Reverse Bicep Curl (EZ Bar)
1 Set
1 Reps
100%
3A
Clean Deadlift
1 Set
1 Reps
100%
3B
Skull Crusher
1 Set
1 Reps
100%
4A
Squat (Barbell)
1 Set
1 Reps
100%
4B
Pullover (EZ Bar)
1 Set
1 Reps
100%
5A
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Reps
100%
5B
Sit Up
2 Sets
AMRAP
@10
Day 1
1A
Bench Press (Barbell)
1 Set
1 Reps
100%
1B
Bicep Curl (EZ Bar)
1 Set
1 Reps
100%
2A
Romanian Deadlift (Barbell)
1 Set
1 Reps
100%
2B
Tricep Extension (Barbell)
1 Set
1 Reps
100%
3A
Front Squat (Paused)
1 Set
1 Reps
100%
3B
Bent Over Row (Barbell)
1 Set
1 Reps
100%
4A
Overhead Press (Barbell)
1 Set
1 Reps
100%