What was Mike Mentzer's workout routine?
Amira Willms
2025-07-13 17:04:59
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The foundation of Mike Mentzer's workout routine is the concept of intensity. He believed that intensity, not volume, was the key to triggering optimal muscle growth and strength gains. Rather than spending hours in the gym, Mentzer emphasized short but incredibly intense training sessions that stimulated muscle growth and allowed for optimal recovery. One of the central tenets of the Mike Mentzer workout routine is the notion of training to momentary muscular failure. This means pushing each set to the point where it is physically impossible to perform another repetition with proper form. The Mike Mentzer workout routine typically consists of a three-day split, focusing on different muscle groups on each training day.
Day 1: Chest and Back
Barbell bench press: 1 set of 6-8 reps
Incline dumbbell press: 1 set of 6-8 reps
Bent-over barbell rows: 1 set of 6-8 reps
Pull-ups or lat pulldowns: 1 set of 6-8 reps
Day 2: Legs and Abs
Squats: 1 set of 6-8 reps
Leg curls or stiff-legged deadlifts: 1 set of 6-8 reps
Seated calf raises: 1 set of 6-8 reps
Hanging leg raises: 1 set of 6-8 reps
Day 3: Shoulders and Arms
Overhead press or dumbbell shoulder press: 1 set of 6-8 reps
Barbell curls: 1 set of 6-8 reps
Close-grip bench press: 1 set of 6-8 reps
Dips or tricep pushdowns: 1 set of 6-8 reps
The training frequency for the Mike Mentzer workout routine is typically three days per week, with at least one day of rest between each training day. Mentzer believed that this infrequent training schedule allowed for adequate recovery and muscle growth, maximizing the benefits of each workout.
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