Mike Mentzer’s Real Workout Routine & Diet Plan

Are you seeking the best way to transform your body? Would you like to change your workout plan to achieve your bodybuilding goal? If yes, your solution is Mike Mentzer’s Heavy Duty approach. mike mentzer workout routine and diet plan is a solid foundation to start developing on effectively. 

Mike Mentzer was an iconic figure in the world of bodybuilding. He was renowned due to his fantastic training approach and impressive physique. Mike Mentzer was born in Pennsylvania, USA, on 15th November 1951. He started bodybuilding at 12 and bench pressing more than 160 lbs when he was fifteen.

In addition, Mike comes from a well-educated family, and his parent would test his educational knowledge frequently. Mentzer was the only person to win the Mr. Universe title with an excellent score. He was the first bodybuilder to promote high-intensity workouts. It helps people to reach maximum muscle growth effectively. 

Mike Mentzer passed away in 2001 at the age of 49. Still, his high-intensity workout and diet plan for bodybuilding continues to influence most people globally every year to achieve their bodybuilding goals. Are you wondering about Mike Mentzer’s training routine? Read the post to explore Mike Mentzer’s real workout and diet plan. 

Principle of Mentzer’s Training and Diet Plan 

Mike Mentzer’s training schedule is recognized for its high-intensity bodybuilding training, including workouts like bench presses. It helps to promote muscle growth effectively. Unlike conventional bodybuilding exercises involving various workouts, Mike Mentzer preferred an intense training program to stimulate muscle growth that is suitable for adequate recovery.

Mentzer’s workout routine focuses on various musical groups every day. Moreover, he promoted employing different complex training, such as deadlifts, rows, bench presses, squats, etc. It helps to engage different muscle groups at once, enhancing overall muscle development. The principle of Mentzer’s workout highlights the significance of intense training with proper form to build muscle and functional strength.

Also, Mike Mentzer calculated how much protein he required daily to work out. He not only focused on intense training but also concentrated on the diet program. Those days, it wasn’t uncommon to separate fat, carbohydrates, protein, and others. Cake and other carbs are essential during heavy exercise days.

Mike Mentzer's high-intensity workout

Workout Frequency: You should work out every muscle group once a week, enabling sufficient recovery and smooth rebuilding. If you are overtraining, you should not expect the result from your efforts.

Execute fewer sets: If you need a better outcome, you can carry out only one heavy training set for every body part than various sets. Keeping the training short can help to maintain muscle growth constantly for decades. 

Intensity Techniques: Mike Mentzer added intensity techniques to the workout routine. It not only helps to increase muscle stimulation but also keeps the person active. In addition, you want to put effort into every set that boosts results because the body adapts to the workout schedule. 

Mike Mentzer workout routine for bodybuilding 

mike Mentzer’s workout routine consists of a few exercises per set and performed only one set per week. The high-intensity training program enabled him to concentrate on every muscle group without workouts. The followings are Mentzer workout routine for bodybuilding:

Chest workout routine 

Mike Mentzer’s chest exercise schedule was created to train chest muscles such as the upper, lower, and middle chest. Let’s see various exercises with different sets to boost the chest muscle:

Barbell bench press – 5 sets of 8 reps 

Incline dumbbell flyes – 5 sets at ten reps 

Bodyweight dips – 5 sets of 6 reps  

Flat dumbbell fly – 5 sets at 6-10 reps

Back Chest workout routine 

Here is Mike Mentzer’s back workout routine:

Standing barbell shrugs – 5 sets at ten reps

Close grip cable pulldown – 5 sets at eight reps

Barbell upright row – 5 sets at six reps 

Bent-over row – 5 sets of 5 – seven reps

Straight arm pulldown – 5 sets of six reps

Shoulder exercise routine 

Overhead press – 5 sets at eight reps  

Front barbell raises – 5 sets at ten reps

Bent over dumbbell – 5 sets at 6 -ten reps 

Dumbbell side lateral raise – 5 sets at seven reps

Seated press – 5 sets at eight reps 

Legs workout routine 

Leg extension – 5 sets of 10 reps

Standing calf raises – 5 sets of 8 – 15 reps

Leg press – 5 sets of 7 reps

Leg hamstring curl – 5 sets of 8 reps

Squats – 5 sets of 7-10 reps

Leg curls – 5 sets of 6 reps

Arm workout routine 

Supinated chin-up – 5 sets, eight reps 

Standing dumbbell curls – 5 sets at ten reps

Bodyweight dips – 5 sets of 8 – 10 reps  

Preacher curl – 5 sets, eight reps 

Hammer curls – 5 sets of 10 reps

Rope triceps pushdowns – 5 sets at eight reps 

Mentzer’s Diet Plan

Mentzer recognized the significance of proper nutrition for supporting muscle growth, so he designed an effective diet plan. Protein intake not only supports muscle growth but also repairs the muscle. Carbohydrates offer the necessary energy for Mike Mentzer’s heavy-duty workouts. Thus, he targeted certain crabs to refine carbohydrates effectively. 

Before incorporating Mentzer’s workout routine, you should understand the bodybuilding diet program. The mike mentzer diet plan isa vital element of bodybuilding success. Here is Mike Mentzer’s meal plan, which helps you to achieve your fitness goal. 


  • Oatmeal 
  • Low-fat milk
  • Fruits 
  • Omelet  


    • Protein shake 
    • Fruit salad 


    • Fried chicken
    • Baked or fries potato  
    • Ice cream  
    • Cookies
    • Green salad  


    • Peanut butter sandwich 
    • Pancakes 
    • Banana 


    • Mushroom soup
    • Beef 
    • Dinner roll  
    • Vegetables 
    • Large steak 

    There is no doubt that this diet plan helps to build muscles faster.  


    Occasionally, Mike Mentzer used supplements to refill the nutrition gaps. There were a few supplement options in those days. Also, it was not possible to obtain the supplement without dairy-based ingredients. He incorporated protein shakes and multivitamin supplements into his bodybuilding diet plan. Here are some supplements which help to maintain nutritional balance if the person can’t eat properly:

    • HGH supplement
    • Whey Protein
    • Multivitamin 
    • Creatine

    Rest and recovery

    Mentzer understood that rest and recovery are essential in the bodybuilding process. Therefore, he ensured enough sleep and eliminated overtraining to boost muscle growth and prevent injuries. The person should sleep at least seven hours daily, allowing the body to repair and rebuild muscles smoothly. Listening to the body signal that lets the person modify the muscle-building training program or take extra rest if required is essential. 

    Final words 

    Mike Mentzer’s heavy-duty workout schedule and diet plan are outstanding solutions for bodybuilding. It helps the person build an impressive physique and reach the top position in bodybuilding. Nobody can reproduce the exact approach of Mike Mentzer. If you understand the principles behind Mentzer’s method, it offers you valuable insights into excellent nutrition and workout strategies. 

    Speak with the fitness professional before creating a new workout routine or diet plan for bodybuilding. They understand your health condition and provide the best workout routine, which aids you in attaining your fitness goals and staying healthier. 

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