What split did Mike Mentzer use?

The late Mike Mentzer was among the few bodybuilders who gave the seven-time Mr. Olympia Arnold Schwarzenegger tough competition on the Olympia stage. He was part of the 1980s Olympia, which is considered the most controversial of all time, and fans also think that Mr. Heavy Duty was robbed of his title. But they wonder what training split Mike Mentzer followed to become a formidable opponent to the bodybuilding goat. Let's take a look at former Mr. America's workout split.

According to Set for Set, Mike Mentzer only trained for five days, and each day he destroyed one of his muscles. On Monday, Mr. Heavy Duty trained chest following with back on Tuesday. Wednesday was determined for his massive shoulder, and on Thursday, he took the soul out of his legs. Friday used to be the last day of his workout split, and he trained his arms.

Workout Routine Mike Mentzer followed

Chest:

• 5 sets of Incline Dumbbell Flyes with 8 reps per set
• 5 sets of bodyweight dips with 6 reps each set and a 1-minute rest
• 5 sets of incline bench presses with reps ranging between 6 to 8
• 5 sets of flat barbell bench presses with reps ranging between 6 to 8
• 5 sets of flat dumbbells fly with reps ranging from 6 to 8

Back:

• 5 sets of straight arm lat pulldown with reps ranging between 5 to 8
• 5 sets of reverse close grip cable pulldown with reps ranging between 5 to 8
• 5 sets of barbell bent-over rows with reps ranging between 5 to 8
• 5 sets of standing barbell/DB shrugs with reps ranging between 5 to 8
• 5 sets of barbell upright row with reps ranging from 5 to 8

Shoulders:

• 5 sets of Bent Over Dumbbell Raise with reps ranging from 8 to 10
• 5 sets of sealed machines Press with reps ranging from 6 to 8
• 5 sets of dumbbell side lateral raises with reps ranging from 8 to 10
• 5 sets of Behind the Neck Overhead Press with reps ranging between 6 to 8
• 5 sets of front barbells Raise with reps ranging from 8 to 10

Legs:

• 5 sets of single leg extensions with reps ranging from 8 to 10
• 5 sets of single-leg hamstring curls with reps ranging from 8 to 10
• 5 sets of barbell squats with reps ranging from 8 to 10
• 5 sets of leg presses with reps ranging from 8 to 10
• 5 sets of standing calf Raise with reps ranging from 8 to 10
• 5 sets of walking dumbbell lunges with reps ranging from 8 to 10

Arms:

• 5 sets of reverse grip chin-ups with reps ranging from 8 to 10
• 5 sets of bodyweight dips with reps ranging between 8 to 10
• 5 sets of Barbell Preacher Curl with reps ranging between 8 to 10
• 5 sets of Triceps Cable Pushdowns with reps ranging between 8 to 10
• 5 sets of standing dumbbell curls with reps ranging from 8 to 10
• 5 sets of overhead triceps cable extensions with reps ranging from 8 to 10
• 5 sets of Barbell Reverse Grip Forearm Curlsz with reps ranging between 8 to 10

Mike Mentzer offered a unique way of training with his high-intensity workouts. Many well-known bodybuilders like three-time Mr. Olympia Frank Zane also followed Mike Mentzer's unique training approach.

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