Mike Mentzer's Old School "Most Productive" 2 Day Split Routine
Mike "Heavy Duty" Mentzer's Bread and Butter Workout Routine
Late last year I read The Wisdom of Mike Mentzer: The Art, Science and Philosophy of a Bodybuilding Legend.
I plan to review it in full at a later time, however, I’d like to share his “most productive routine” he discussed partway through the book.
I don’t think I would recommend the original program for naturals, namely because I think it contains far too much volume in a single workout.
Hitting chest and triceps after legs sounds like an absolute nut buster.
As a result, I’ve made two different variations on Mentzer’s program which you may find work for your goals, alongside a bit of commentary.
Workout 1 of Mentzer’s Routine
Leg Exercises
i. Super Set of {Leg Extensions and Leg Presses}
—{1 Super Set} x 6-8 Reps
ii. Squats
—1 Set x 6-8 Reps
iii. Leg Curls
—2 Sets x 6-8 Reps
iv. Calf Raises
—2 Sets x 6-8 Reps
v. Toe Presses
—1 Set of 6-8 Reps
Chest Exercises
i. Super Set of {Dumbbell Flyes or Pec Deck}
—{1-2 Super Set} x 6-8 Reps
ii. Incline Presses
—1 Set of 6-8 Reps
iii. Chest Dips
—2 Set of 6-8 Reps
Triceps Exercises
i. Super Set of {Triceps Pushdowns}
—{1 Super Set} of 6-8 Reps
ii. Triceps Dips
—1 Set of 6-8 Reps
iii. Lying Triceps Extensions
—2 Set of 6-8 Reps
Workout 2 of Mentzer’s Routine
Back Exercises
i. Super Set of {Nautilus Pullovers}
—{2 Super Sets} of 6-8 Reps
ii. Close Grip Pulldowns
—1 Set of 6-8 Reps
iii. Bent-Over Barbell Rows
—2 Set of 6-8 Reps
Traps Exercises
i. Super Set of {Universal Machine Shrugs}
—{2 Super Sets} of 6-8 Reps
ii. Upright Rows
—1 Set of 6-8 Reps
Shoulder Exercises
i. Super Set of {Nautilus Laterals}
—{2 Super Sets} of 6-8 Reps
ii. Nautilus Presses
—1 Set of 6-8 Reps
iii. Rear Delt Rows
—2 Set of 6-8 Reps
Biceps Exercises
i. Standing Barbell Curls
—1 Set of 6-8 Reps
ii. Concentration Curls
—2 Set of 6-8 Reps
Schedule & Frequency
Mentzer used this program on a Monday-Wednesday-Friday schedule, a Monday-Tuesday-Thursday-Friday schedule, and also on an Every Other Day rotation.
Monday-Wednesday-Friday - Three Days per Week
Monday: Workout A
Tuesday: Rest
Wednesday: Workout B
Thursday: Rest
Friday: Workout A
Saturday: Rest
Sunday: Rest
Monday: Workout B—Repeating Cycle
Monday-Tuesday-Thursday-Friday - Four Days per Week
Monday: Workout A
Tuesday: Workout B
Wednesday: Rest
Thursday: Workout A
Friday: Workout B
Saturday: Rest
Sunday: Rest
Monday: Workout A—Repeating Cycle
Every Other Day - Three to Four Times per Week
Monday: Workout A
Tuesday: Rest
Wednesday: Workout B
Thursday: Rest
Friday: Workout A
Saturday: Rest
Sunday: Workout B
Monday: Rest
Tuesday: Workout A—Repeating Cycle
Wednesday: Rest
Review & Analysis
Mentzer was definitely the “Thinking Man” of the bodybuilding community in his day.
In fact, apart from Arnold Schwarzenegger, I’d argue that he’s probably made the largest impact on the bodybuilding community to date, followed by several other successors and his predecessor Arthur Jones—I discussed this in-depth here.
I say this because his exercise programs are less, ‘cookie-cutter,’ and likewise, have much more thought put behind them.
But of course, don’t get me wrong here, all bodybuilders put thought behind their programs.
Mentzer, however, was in a league of his own, given that he was also pushing his Heavy Duty philosophy in conjunction with his exercise and routine preferences.
Is This Routine Any Good & Worth Using?
Overall, I think this program is solid.
I only have a few criticisms which I think are only fair because Mentzer’s access to bodybuilding information was of course limited compared to what we have today.
First, I’m not a huge fan of supersets.
In my opinion, they push a workout more towards the aerobic side of things, which I think should be avoided, especially for the natural trainee.
In the same way, I believe that supersets cause one to end up performing two exercises badly or just ‘okay’ rather than one very well.
Second, I think additional back work is necessary.
In his book, High-Intensity Training the Mike Mentzer Way, Mike states that he performs barbell rows parallel to the floor pulling to the sternum.
This is fine, however, an additional row targeting the lower lat area in addition to this movement would be useful so that the entire lat is hit.
Finally, splitting up the routine further amongst additional days would be beneficial for your average trainee.
How Would I Change This Routine if I Were to Use It?
If I were to alter this routine for my own use, yet still keep it relatively similar in the spirit of Mentzer, I would make the following changes below.
I want to reiterate that these two programs are designed akin to my preferences, yet should generally work well for anyone who uses them.
Therefore, feel free to move things around and remove or substitute exercises as you see fit if you choose to use one of these routines.
I’m not a big fan of push-pull-legs style training, which is why I like to pair non-synergistic body parts together, such as chest and biceps, upper body and calves, and so on.
Three Day Variation
Workout A
Legs
—Leg Press
1-2 Sets of 8-10 Reps
—Leg Curl
1-2 Sets of 8-10 Reps
—Leg Extension
1 Set of 8-10 Reps
—Romanian Deadlift or Glute Ham Raise
1 Set of 6-8 Reps
Front & Mid Delt
—Dumbbell or Machine Lateral Raise
2 Sets of 8-10 Reps
—Cable Lateral Raise
1 Set of 6-8 Reps
—Dumbbell or Cable Front Raise
1 Set of 8-10 Reps
—Arnold Press or Machine Overhead Press
1 Set of 6-8 Reps
Forearms
—Grip Work or Wrist Curls
2 Sets of 8-10 Reps
—Hammer Curl or Reverse Curl
1 Set of 6-8 Reps
—Hang on Pull Up Bar
1-2 Sets for as Long as Possible
Workout B
Back
—Machine Pullover or Dumbbell and Cable Pullovers Together
1-2 Sets of 6-8 Reps
—Close Grip or Neutral Grip Pulldown
1-2 Sets of 6-8 Reps
—Yates Barbell Row or One Arm Cable Row
2 Sets of 6-8 Reps
—Bent-Over Barbell Row (Mentzer Style) or Wide Grip Cable Row
2 Sets of 6-8 Reps
Triceps
—Pushdowns
1-2 Sets of 8-10 Reps
—Dips
1 Set of 8-10 Reps
—Lying Dumbbell Extensions
1 Set of 8-10 Reps
Calves
—Standing Calf Raises or Seated Calf Press
2 Sets of 8-10 Reps
—Seated Calf Raises
1 Set of 8-10 Reps
Workout C
Chest
—Incline Dumbbell Press or Incline Machine Press
2 Sets of 6-8 Reps
—Incline Dumbbell Fly
1-2 Sets of 6-8 Reps
—Flat or Decline Dumbbell Press, Dip, or Cable Crossover
1-2 Sets of 6-8 Reps
Rear Delt
—Bent-Over Dumbbell or Cable Lateral Raise, or Reverse Pec Deck
2 Sets of 6-8 Reps
Traps
—Dumbbell Shrugs
1-2 Sets of 6-8 Reps
—Dumbbell High Pull or Incline Shrug
1 Set of 6-8 Reps
Biceps
—Low Pulley Curl or Incline Curl
2 Sets of 6-8 Reps
—Dumbbell Preacher Curl or Concentration Curl
1 Set of 6-8 Reps
Four Day Variation
Workout A
Hamstrings
—Leg Curl
1-2 Sets of 8-10 Reps
—Romanian Deadlift or Glute Ham Raise
1 Set of 6-8 Reps
Front & Mid Delt
—Dumbbell or Machine Lateral Raise
2 Sets of 8-10 Reps
—Cable Lateral Raise
1 Set of 6-8 Reps
—Dumbbell or Cable Front Raise
1 Set of 8-10 Reps
—Arnold Press or Machine Overhead Press
1 Set of 6-8 Reps
Forearms
—Grip Work or Wrist Curls
2 Sets of 8-10 Reps
—Hammer Curl or Reverse Curl
1 Set of 6-8 Reps
—Hang on Pull Up Bar
1-2 Sets for as Long as Possible
Back
—Machine Pullover or Dumbbell and Cable Pullovers Together
1-2 Sets of 6-8 Reps
—Close Grip or Neutral Grip Pulldown
1-2 Sets of 6-8 Reps
—Yates Barbell Row or One Arm Cable Row
2 Sets of 6-8 Reps
—Bent-Over Barbell Row (Mentzer Style) or Wide Grip Cable Row
2 Sets of 6-8 Reps
Triceps
—Pushdowns
1-2 Sets of 8-10 Reps
—Dips
1 Set of 8-10 Reps
—Lying Dumbbell Extensions
1 Set of 8-10 Reps
Workout C
Quads
—Leg Press
1-2 Sets of 8-10 Reps
—Leg Extension
1 Set of 8-10 Reps
Rear Delt
—Bent-Over Dumbbell or Cable Lateral Raise, or Reverse Pec Deck
2 Sets of 6-8 Reps
Traps
—Dumbbell Shrugs
1-2 Sets of 6-8 Reps
—Dumbbell High Pull or Incline Shrug
1 Set of 6-8 Reps
Workout D
Chest
—Incline Dumbbell Press or Incline Machine Press
2 Sets of 6-8 Reps
—Incline Dumbbell Fly
1-2 Sets of 6-8 Reps
—Flat or Decline Dumbbell Press, Dip, or Cable Crossover
1-2 Sets of 6-8 Reps
Biceps
—Low Pulley Curl or Incline Curl
2 Sets of 6-8 Reps
—Dumbbell Preacher Curl or Concentration Curl
1 Set of 6-8 Reps
Calves
—Standing Calf Raises or Seated Calf Press
2 Sets of 8-10 Reps
—Seated Calf Raises
1 Set of 8-10 Reps
Pour Conclure
I believe that of all professional bodybuilders, the routines of Mike Mentzer and Dorian Yates are really the only ones I can recommend to trainees with a straight face.
Their routines are realistic and use principles that work: intensity and low volume.
As usual, if you have any pointers, comments, or questions, please let me know.
Until next time, friends.
Your pal,
Alexander Smout
If you’d like to spread the word…
Disclaimer: None of this is to be deemed as health, fitness, or medical advice in any way, shape, or form. You are reading opinions only. Please consult your physician for personalized medical advice, diagnosis, or treatment.
Questions & Comments: Please feel free to ask questions and leave comments as it relates to the topic(s), or if you’d just like to say hello—I want to hear from you!
Where to Subscribe if You're Not Reading This at my Primary Website: HealthandVitalite.com
Publications: Medium · Steemit · Hive
Socials: Twitter · BitClout · Gab · Instagram · MeWe
Groups: Facebook · Telegram · MeWe · Minds
What’s Available If You're Interested in Working With Me
-Group Coaching Through Subscription to My Substack Newsletter
Sources
The Wisdom of Mike Mentzer: The Art, Science and Philosophy of a Bodybuilding Legend by John Little and Joanne Sharkey
High-Intensity Training the Mike Mentzer Way by Mike Mentzer and John Little