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Mentzer Log

Consolidated Routine

Two workouts. Three lifts. When less is the only way forward.

When the Ideal Routine stalls — same weights, same reps, more fatigue — Mentzer did not add a set. He cut the program in half. Two workouts. Three compounds each. Longer rest. The radical late program. Alternate A and B every 5–7 days — longer if strength stalls. Mentzer cut everything that was not a compound, because more work than required is counterproductive.

Use this when you are already strong on a brief routine and progress has stopped. Do not start here if you are still adding reps every session.

1

Workout A

Squat · pulldown · dip. Three compounds. Whole-body stimulus. Nothing extra.

  1. Squat or leg press

    8–15 reps · Quads, glutes, back

    Squat or leg press — Mike Mentzer Heavy Duty start and finish. Quads, glutes, back marked. Mentzer Log.
    Squat or leg press. Mentzer Heavy Duty.

    Barbell squat, or leg press if the back needs a break. One all-out set after a thorough warm-up.

  2. Close-grip pulldown or chin-up

    6–10 reps · Lats, biceps

    Close-grip pulldown or chin-up — Mike Mentzer Heavy Duty start and finish. Lats, biceps marked. Mentzer Log.
    Close-grip pulldown or chin-up. Mentzer Heavy Duty.

    Underhand, close grip. Palms-up pulldown was Mentzer’s pick; underhand chin-ups if you have no cable. Pull elbows down and in.

  3. Dip or decline press

    6–10 reps · Chest, shoulders, triceps

    Dip or decline press — Mike Mentzer Heavy Duty start and finish. Chest, shoulders, triceps marked. Mentzer Log.
    Dip or decline press. Mentzer Heavy Duty.

    Parallel-bar dip was Mentzer’s compound. No bars: decline press or close-grip bench. Log 0 for bodyweight.

2

Workout B

Deadlift · press · calf. The other half of the body. If you are not stronger, wait longer.

  1. Deadlift

    5–8 reps · Back, hips, grip

    Deadlift — Mike Mentzer Heavy Duty start and finish. Back, hips, grip marked. Mentzer Log.
    Deadlift. Mentzer Heavy Duty.

    Conventional deadlift. One hard set. Near failure — never sloppy failure. Reset each rep if needed.

  2. Overhead press or behind-neck

    6–10 reps · Shoulders, triceps

    Overhead press or behind-neck — Mike Mentzer Heavy Duty start and finish. Shoulders, triceps marked. Mentzer Log.
    Overhead press or behind-neck. Mentzer Heavy Duty.

    Machine behind-neck, front barbell, or dumbbell press. Use a front press if the shoulders prefer it.

  3. Standing or donkey calf raise

    12–20 reps · Calves

    Standing or donkey calf raise — Mike Mentzer Heavy Duty start and finish. Calves marked. Mentzer Log.
    Standing or donkey calf raise. Mentzer Heavy Duty.

    Standing, donkey, or Nautilus calf. Mentzer favoured a full stretch at the bottom. Pause. High-rep failure.

The rotation

A, rest, B, rest. Write the dates down. Feeling fine on day four is not the test. The test is whether the working set is better than last time. If it is not, add a rest day. Do not add a lift.

Mentzer Log records the set and makes the next-session call. Read the principles this book enforces.