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Mentzer Heavy Duty

Four workouts separated by 96 hours (add rest as you get stronger), one set to failure per exercise.

• Biceps
• Calves
• Chest
• Forearms
• Glutes
• Hamstrings
• Lats
• Lower Back
• Middle Back
• Quadriceps
• Shoulders
• Traps
• Triceps

The schedule

Four workouts, each separated by 96 hours of rest - add extra rest days as you get stronger and recovery demands grow. Every exercise is one all-out set to failure, often with intensifiers like forced reps.

How progression works

Beat the logbook: more weight or more reps than last session, every session. When progress stalls, the answer is more rest between workouts, not more sets.

The days

• Chest & Back (Day 1)

  Chest and back. One all-out set to failure per exercise, 4 total working sets.

• Legs (Day 2)

  Legs. Pre-exhaust the quads with leg extensions supersetted into the leg press (or squat), then calves. 3 total working sets.

• Delts & Arms (Day 3)

  Delts and arms. Laterals and rear delts, then curls and a pressdown/dip superset. 5 total working sets, every one to failure.

• Legs, Advanced (Day 4)

  The advanced leg day. Leg extensions supersetted into squats, then calves. 3 total working sets.