Mike Mentzer Workout Routine: 5-Day Split

Mike Mentzer revolutionized bodybuilding with his Heavy Duty training system—short, intense workouts designed to push muscles beyond failure. A 1979 Mr. Olympia champion and training partner of Arnold Schwarzenegger, Mentzer proved that less can be more when it comes to building muscle.

In this article, we’ll break down his workout routine, Mike Mentzer's Heavy Duty training system, and the high-intensity principles behind it.

mike mentzer workout routine

Table of Contents

Mike Mentzer's Workout Philosophy
Mike Mentzer 5-Day Split Routine
Mike Mentzer 2-Day Split Routine
Who Is Mike Mentzer?
Mike Mentzer's Heavy Duty System
Mike Mentzer's Diet Plan
Mike Mentzer Workout Reddit Testimonials
Outro

Mike Mentzer's Workout Philosophy

Mentzer believed in a style of training known as high-intensity training (HIT). This can be summarized by using;

Perform fewer sets
Always use maximal effort
Focus on perfect form
Progressive overload is key
Allow plenty of recovery

Instead of spending hours in the gym, his workouts were short but brutally effective. His goal was to hit the muscle hard then go home and recover. Train less, recover more, grow faster.

Stimulate, don’t annihilate.

Inspired by Arthur Jones (creator of Nautilus machines), Mentzer refined HIT to create Heavy Duty, one of the most intense training philosophies ever used.

Mike Mentzer's Heavy Duty System

Mike's theories and training methods go against conventional wisdom and even the bodybuilders of the day – where they emphasized volume, he emphasized intensity and recovery.

The workouts are meant to be high-intensity and train past failure, so you need plenty of recovery time. In fact, Mentzer would sometimes train just once a week!

Getting results while training with such low frequency gives you an idea on how hard you need to train!

Further, he used heavier loads than what we’re used to in today’s bodybuilder world. He focused on heavy weights in the 6-8 (or 6-10) rep range.

Heavy Duty Training Principles

Mentzer is known for using various tactics to push beyond failure. Keep in mind that the goal is to do fewer sets meaning you have to push beyond intense.

Each muscle group was trained with just 1–2 all-out sets, usually in the 6–8 rep range to absolute failure.

1. Forced Reps – At failure, a spotter assists just enough to finish a few more reps past failure. You’re essentially doing a drop but using a spotter to lighten the load. This means you need a partner!

2. Negative Reps – These take advantage of the hypertrophy benefits of the eccentric contraction. Use heavy weights but lower the weight slowly (5–6 seconds) during the eccentric.

3. Rest-Pause – He would choose a weight that allows 6-8reps then perform a set to failure. He would take a small rest of 10–15 seconds and then knock out a few more reps until failure. Repeat 2-3 more times.

4. Pre-Exhaust Supersets – Begin with an isolation movement (e.g., flyes), then follow with a compound lift (e.g., bench press) for the same muscle group.

Mike Mentzer 2-Day Split Routine

Mike Mentzer's Heavy Duty workout routine was originally designed as a two-day split, meant to be performed twice a week.

Rather than divide the workouts by upper body or lower, Mentzer went with more of a push-pull type strategy. Every exercise is performed with six to eight reps.

Workout A: Legs, Chest, Triceps

Legs:

Leg Extension Superset with Leg Press: 1 set
Squats: 1 set
Leg Curls: 2 sets
Standing Calf Raise: 2 sets

Chest:

DB Fly: 1 set
Incline Presses: 2 sets
Bodyweight Dips: 2 sets

Triceps:

Tricep Pushdowns Superset with Dips: 1 set
Lying Tricep Extension: 2 sets

Workout B: Back, Traps, Shoulders, Biceps

Back:

Machine Pullovers Superset with Close-grip Underhand Lat Pulldown: 2 sets
Barbell Row: 2 sets

Traps/Shoulders:

Machine Shrugs Superset with Upright Row: 2 supersets
Side Lat Raise Superset with Machine Shoulder Press: 2 supersets
Rear Dumbbell Lat Raise: 2 sets

Biceps:

Standing Barbell Curl: 1 set
Dumbbell Concentration Curl: 2 sets

Mike Mentzer 4-Day Split Routine

Mike adjusted this routine to a 4- split in "High-Intensity Training The Mike Mentzer Way," his final book before passing away.¹

However, it’s actually 3 different sessions he would rotate through, repeating the leg day.

Further, he recommended resting 4-7 days between each workout!

Workout A: Chest & Back

Dumbbell Flyes (pre-exhaust) with Incline Press: 1 set of 6–10 reps to failure
Incline Barbell Press: 1 set of 6–10 reps to failure
Straight-Arm Pulldowns (pre-exhaust) with Palms-Up Pulldowns: 1 set of 6–10 reps to failure
Close-Grip Palms-Up Pulldowns: 1 set of 6–10 reps to failure
Deadlifts: 1 set of 6–10 reps to failure

Workout B: Legs & Abs

Super Set: Leg Extensions (pre-exhaust) with Leg Press: 1 set of 8–15 reps to failure
Leg Press: 1 set of 8–15 reps to failure
Standing Calf Raises: 1 set of 12–20 reps to failure

Workout C: Shoulders & Arms

Dumbbell Lateral Raises: 1 set of 6–10 reps to failure
Bent-Over Dumbbell Lateral Raises: 1 set of 6–10 reps to failure
Barbell Curls: 1 set of 6–10 reps to failure
Triceps Pressdowns: 1 set of 6–10 reps to failure

Repeat Workout B: Legs & Abs

Mike Mentzer 5-Day Split Routine

While famous for his Heavy Duty training system, Mike Mentzer also trained with more traditional workout splits throughout his career.

This is an example of one of his 5-Day split routines.

Monday: Chest

Incline Dumbbell Flyes: 5 sets of 8 reps
Bodyweight Dips: 5 sets x 6 reps (60 seconds rest)
Incline Bench Press: 5 sets at 6-8 reps
Flat Barbell Bench Press: 5 sets at 6-8 reps
Flat Dumbbell Fly: 5 sets at 6-8 reps

Tuesday: Back

Straight Arm Lat Pulldown: 5 sets of 5-8 reps
Reverse Close Grip Cable Pulldown: 5 sets of 8-10 reps
Barbell Bent-Over Row: 5 sets of 5 reps
Standing Barbell/DB Shrugs: 5 sets of 8-10 reps
Barbell Upright Row: 5 sets of 6-8 reps

Wednesday: Shoulders

Bent Over Dumbbell Raise: 5 sets of 8-10 reps
Seated Machine Press: 5 sets of 6-8 reps
Dumbbell Side Lateral Raise: 5 sets of 8-10 reps
Behind The Neck Overhead Press: 5 sets of 6-8 reps*
Front Barbell Raise: 5 sets of 8-10 reps

Thursday: Legs

Single Leg Extensions: 5 sets of 8-10 reps
Single Leg Hamstring Curl: 5 sets of 8-10 reps
Barbell Squats: 5 sets of 6-8 reps
Leg Press: 5 sets of 6-8 reps
Standing Calf Raise: 5 sets of 10-15 reps
Walking Dumbbell Lunges: 5 sets of 8-10 reps

Friday: Arms

Reverse Grip Chin-Up: 5 sets of 6-8 reps
Bodyweight Dips: 5 sets of 10 reps
Barbell Preacher Curl: 5 sets of 8-10 reps
Triceps Cable Pushdowns: 5 sets of 8-10 reps
Standing Dumbbell Curl: 5 sets of 8-10 reps
Overhead Triceps Cable Extension: 5 sets of 8-10 reps
Barbell Reverse Grip Forearm Curls: 5 sets of 8-10 reps

*The overhead press behind the neck can cause unnecessary stress and injury to the rotator cuff, neck, shoulders, and joints, especially when training heavy.

Feel free to do normal overhead presses, especially if you have a severe shoulder injury.

mike mentzer back workout

Who Is Mike Mentzer?

Mike Mentzer (1951-2001) was a professional bodybuilder that is as known for his unique training philosophy and contributions to fitness as he is for competing.

Mike started bodybuilding at age 11 and spent years competing in the bodybuilding scene, gaining national attention when he won the 1976 Mr. America contest.

After Mike turned pro in 1979, he went on to win the heavyweight division of Mr. Olympia (over 200 lbs) but lost the overall to Frank Zane.

The Mr. Olympia contest removed weight divisions the following year in 1980, however Mentzer tied for fourth place, with Arnold Schwarzenegger winning in a controversial fashion.

Several competitors, including Mentzer and 3-time defending champion Frank Zane, boycotted the 1981 Mr. Olympia in outrage over the decision to crown a noticeably smaller Arnold. Mentzer took it to another level and retired entirely from bodybuilding following the 1980 Olympia, citing the contest was rigged for Arnold to win.

Mike Mentzer Bodybuilding Notable Finishes:

1976 IFBB Mr. America – 1st (Overall)
1977 IFBB North American Championships – 1st (Overall)
1978 IFBB World Amateur Championships – 1st (HW)
1978 IFBB Mr. Universe - 1st
1979 IFBB Mr. Olympia – 2nd Overall, 1st (Heavyweight Division)

mike mentzer workout split

After his retirement in 1980, Mentzer shifted his focus to developing a workout routine to maximize muscle growth. Mike modeled his ideas based on concepts created by Arthur Jones, the inventor of Nautilus exercise machines.

Mike took Arthur Jones' high-intensity training (HIT) concept and perfected his unique twist through trial and error. He developed and published various workout programs, including his Heavy Duty training system.

He gained national attention in the early 1990s when he introduced his high-intensity training to Dorian Yates, who then went on to win six straight Mr. Olympia's from 1992 to 1997. Mentzer sadly passed away at age 49 in 2001 from cardiovascular disease.

He was posthumously inducted into the IFBB Hall Of Fame in 2002. His presence and contribution to bodybuilding will live forever through his revolutionary Heavy Duty workout program. mike mentzer arm workout

Mike Mentzer's Diet Plan

Mike Mentzer stressed that a workout routine is not enough to increase muscle mass; you need to follow a strict diet and maximize recovery. Mike's diet strategy is fairly different from the typical bodybuilding routine.

Rather than focusing on eating as much protein as possible, Mike believed that more carbohydrates are the key to maximum muscle growth.

The total macronutrient breakdown should be roughly;

Carbs 60%
Protein 25%
Fats 15%

Mentzer is one of the only bodybuilders advocating such low protein, but it clearly worked for him. Feel free to increase your protein, depending on your specific goals.

While Mike primarily focuses his writing on lifting techniques and workout routines, he gives insight into his diet in his book "Heavy Duty Nutrition.”²

Mike wasn't super strict about his diet in the sense of what he ate, but he believed in a balanced diet and making sure you reach your calorie goal. Mentzer is one of the first bodybuilders to emphasize calorie count and macros, showing he was ahead of his time.¹

In his book, he divided food with nutritional value into four categories.

Mentzer's Four Food Categories:

1. Cereal and Grains (4 Servings Daily)

Foods include baked goods, cereals, breads, and flour products.

This group contains a good source of carbohydrates, vitamins, and minerals. It represents a cheap but valuable way to hit your macros, especially for carbs.

Mike recommends four servings daily from this group. His breakfast is primarily from this group, usually having bran muffins and whole wheat toast.

2. Fruits and Vegetables (4 Servings Daily)

Mentzer recommends four servings a day from this group, which includes any fruits or vegetables, as well as potatoes. This group is key for getting vitamins, minerals, and carbohydrates.

3. High-Protein Group (Two Servings Daily)

Foods include meat, poultry, eggs, fish, and protein-containing vegetables such as beans, nuts, and peas. This group is vital for muscle growth, providing the body with B vitamins, iron, other nutrients, and protein.

Mike recommends at least two servings a day from here, which is far less than the average bodybuilding diet.

4. Milk and Milk Products (2 Servings)

Milk, cheese, and other milk products provide a great source of protein, vitamin B2, and calcium. Be careful not to have more than two servings a day, as milk contains saturated fats and excess calories.

Mike Mentzer's Favorite Foods

Oatmeal
Eggs
Chicken breast
Salmon
Tuna
Lentils
Fruits
Vegetables
Orange juice (especially in his protein shake)

Adding Or Losing Weight

Mike was a believer in following a balanced diet year round and avoiding drastic weight changes. He believed that too many professional bodybuilders would pack on size too fast, which causes fat accumulation. If you follow a steady training method, you won't have to cut so drastically.

Gain weight: To gain weight, increase your daily caloric intake by 300-500 calories. Stick to calorie dense foods rather than overeating.
Lose weight: To lose weight, decrease your daily caloric intake by 500-1,000 calories, depending on weight. It's important to never go below 1,200 calories for the day. If you still can't lose weight at 1,200 calories, increase your cardio.

Along these same "slow and steady" principles, Mentzer believes people can add 10 pounds of muscle in a year by following his program.

Supplements:

Considering Mentzer passed away in 2001 and stopped competing in 1980, the use of supplements wasn't as prevalent as it is today. The only supplement Mike openly approved of was a multivitamin and mineral combo.

He believed that food was the best and most important way to get your nutritional needs, but supplements can be a nice complement.

It's also important to note that anabolic steroids were far more accepted in the sport during Mike's prime, and he openly discussed steroid use on multiple occasions.

mike mentzer shoulder workout

Mike Mentzer Workout Reddit Testimonials

There is a large divide across internet forums when it comes to the Mike Mentzer Heavy Duty training method and his philosophies. Many people refer to Mike as crazy due to his amphetamine drug abuse and deteriorating mental health in the later parts of his bodybuilding career.

Some of his theories, such as a lower-protein diet, go against conventional wisdom that weight lifters rely on.

In the subreddit "Mike Mentzer's Beyond Failure' Training," users debate if the program is too intense for someone natural (not on steroids).

Many users defended and supported the training method, with one user stating, "What I tell everyone who is skeptical of HIT is try it, once you try it you'll see how well it works. It's also important to note that he didn't advocate going beyond failure except for really advanced lifters."²

User LordChaoticX also shared a positive review, praising Mentzer, "heavy Duty has put 30 pounds on me in the past two months with proper diet and execution."³

Users agree that following the diet and rest protocols is essential to recover when following a high intensity training routine fully.

Another common trend is that people short on time tend to like Mike Mentzer's workout because it doesn't require hours in the gym. Between work and family life, it can be difficult to get to the gym more than three days a week, so Mentzer's splits are ideal.

User formerfattie90 posted, "with HIT, you spend minimal time at the gym. So if you can only go to the gym 2-3 times a week, HIT is a more optimal way to train."⁴ This shows how a wide range of people can benefit from trying Mike Mentzer's training routine.

The general consensus is that Mentzer had effective training programs and significantly contributed to bodybuilding with his concepts, such as negative reps, but it's best to combine his ideas with modern knowledge, such as increased protein consumption.

mike mentzer heavy duty workout routine

Mike Mentzer: Training Like A Bodybuilder Icon

Although Mike Mentzer passed away in 2001, his presence in the bodybuilding world is still felt today. The Mike Mentzer training philosophy follows an old-school approach, a high-intensity workout routine that emphasizes form and pushing the body beyond its limits.

Mike believed that a workout session shouldn't take hours, so he found a way to train all muscle groups in just two workouts.

The most important aspects of Mike Mentzer workout's are lifting heavy weights with perfect form and training the body past failure. The primary complaint with the Mike Mentzer workout routine is that it's too intense, which is why rest and nutrition are so valuable.

Another flawed concept that Mentzer advocated was that a person's protein requirement depends strictly on body weight, not physical activity. People tend to agree that the best way to utilize the Mike Mentzer workout routine is to adjust your diet, specifically adding more protein.

If you were fortunate enough to watch Mike Mentzer train, you would have seen an intensity that many professional bodybuilders lack today. Mentzer trained with some of the biggest legends in bodybuilding, from Schwarzenegger to Zane, and his influence reached thousands more, including Dorian Yates.

You can perform the Mike Mentzer workout in various splits, from two-day up to five-day, so there is an option for everyone. If you have trouble building muscle mass with your current routine, we encourage you to try a Mike Mentzer training session.

References