High Intensity - Mike Mentzer Philosophy

**High Intensity - Mike Mentzer Philosophy** is a dynamic 12-week bodybuilding program designed for those ready to push their limits. With 48 training sessions, you’ll engage in high-intensity workouts that prioritize muscle failure and strategic recovery. 
Each session, lasting ~50 minutes, incorporates a mix of compound and isolation exercises tailored for intermediate to advanced lifters, ensuring optimal muscle growth and strength gains.

**PROGRESSION GUIDE:**
On the working set (Set 1), Try to increase reps from starting to the end of the rep range every week. Once you reach towards end of the rep range, increase the weight and start again. Eg. Rep Range: 10-12
Week 1 - 10 Reps (Weight - 50 Kgs)
Week 2 - 11 Reps (Weight - 50 Kgs)
Week 3 - 12 Reps (Weight - 50 Kgs)
Week 4 - 10 Reps (Weight - 55 Kgs) and start again.

**IMPORTANT:**
1. Customize all the Lifts as per your liking and the ones that you feel comfortable in. Progress in lifts that you love performing and watch your physique transform.

2. Day 4 - Optional day, Utilise it to strengthen weak body parts or perfect your form for other potential lifts

3. For Bulking or cutting, changes are made mostly through diet. For bulking, add 300-500 cals surplus every 3rd week. For cutting, reduce 500 cals and/or add more steps into daily routine and progress in those, later in the cut add dedicated cardio sessions. Couple everything with 6.5+ hours of sleep.

4. Most importantly, if you miss 1-2 workouts here and there, try to relax and continue. Life happens.

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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

Warmup sets excluded, 1 Working set (Full Failure), 2 Backoff Sets (75% of failure weight)

Incline Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

PUSH

Warmup sets excluded
Replace Hyperextension with Deadlifts (moderate weight)

Lat Pulldown

Seated Row (Machine)

Bicep Curl (Dumbbell)

Rear Delt Row

Hyperextension

PULL

Warmup sets excluded, Change exercises according to you, keep progression the same

Squat (Barbell)

Leg Extension

Romanian Deadlift (Dumbbell)

Calf Raise (Machine)

Bulgarian Split Squat (Dumbbell)

LEGS

Choose exercises acc. to you (Keep 1 working set till failure, and other high rep sets not failure)

Lateral Raise (Cable)

Power Shrug

Abs Crunch (Weighted)

WEAK/ FOCUS PART (Optional)

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