Mike Mentzer Workout Routine

What does Mike Mentzer’s workout routine look like?

Mike Mentzer began bodybuilding when he was 12 years old. Mentzer came from a well-educated home. His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled.

Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then.

Within this article, we’ll discuss Mike Mentzer’s workout routine, diet, and supplements:

Current Stats

Height: 173 cm – 5’8″
Weight: 102 kg – 225 pounds
Age: 49 years (1951 – 2001)
Birthday: 15th of November 15, 1951
Accolades: Mr. Lancaster, Winner, 1971

Workout Principles

Mike Mentzer’s training would mix from HIT, a High-Intensity workout that was founded by Arthur Jones in the 1970s.

Mentzer mostly focused on a heavy-duty variation and this would require a weight that would take you to failure in between 6 and 9 reps.

Mike Mentzer Workout Routine

Mike Mentzer always wanted to stay in his best shape and he would often keep his training week down to 3 working days and 4 days for rest.

When his bodybuilding career began he would move to the between 4-7 rest in between workouts.
Here is Mike Mentzer’s workout routine:

Mike Mentzer’s Chest Workout

On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets.

Here is Mike Mentzer’s chest routine:
1. Incline dumbbell fly (5 sets, 8 reps)
2. Flat barbell bench press (5 sets, 6-8 reps)
3. Bodyweight dips (5 sets, 10 reps)
4. Flat dumbbell fly (5 sets, 8 reps)
5. Incline barbell bench press (5 sets, 6-8 reps)

Back Workout

On this back routine, Mentzer hit 5 different exercises.

Here is Mike Mentzer’s back routine:

1. Straight arm pulldown (5 sets, 8-10 reps)
2. Close grip supinated cable pulldown (5 sets, 8-10 reps)
3. Barbell row (5 sets, 5 reps)
4. Standing dumbbell shrug (5 sets, 8-10 reps)
5. Barbell upright row (5 sets, 6-8 reps)

Mike Mentzer’s Shoulder Workout

On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps.

Here is Mike Mentzer’s shoulder routine:

1. Dumbbell side lateral raise (5 sets, 8-10 reps)
2. Behind the neck overhead press (5 sets, 6-8 reps)
3. Bent over dumbbell raise (5 sets, 8-10 reps)
4. Front barbell raise (5 sets, 8-10 reps)
5. Seated machine press (5 sets, 6-8 reps)

Leg Workout

On this leg routine, he performed 6 different exercises.

Here is Mike Mentzer’s leg routine:

1. Single leg extension (5 sets, 8-10 reps)
2. Barbell squat (5 sets, 6-8 reps)                                                                                                                                  3. Single leg hamstring curls (5 sets, 8-10 reps)
4. Leg press (5 sets, 6-8 reps)
5. Walking dumbbell lunge (5 sets, 8-10 reps)
6. Standing calf raises (5 sets, 10-15 reps)

Mike Mentzer’s Arm Workout

On this arm routine, Mentzer’s would hit a total of 7 different exercises.

Here is Mike Mentzer’s arm routine:

1. Cable triceps pushdown (5 sets, 8-10 reps)
2. Bodyweight dip (5 sets, 10 reps)
3. Overhead cable triceps extension (5 sets, 8-10 reps)
4. Standing dumbbell curl (5 sets, 8-10 reps)
5. Supinated chin-up (5 sets, 6-8 reps)
6. Barbell preacher curl (5 sets, 8-10 reps)
7. Barbell forearm curl (5 sets, 10 reps)

Mike Mentzer Diet

Mike Mentzer understood that he had to stick to a clean diet and he took a fairly broad approach to his nutrition in terms of different food sources. He would eat 4 different food groups to each serving he ate.

Here is Mike Mentzer’s diet:

1. Breakfast
Eggs
Fruit

2. Snack
Pancakes

3. Lunch
Chicken
Vegetables

4. Dinner
Lean protein

Supplements

Mike Mentzer used the following supplements to help fuel his gains:
Protein shake

Summary

Mike Mentzer had his first competition in 1969 and a few years later he returned for another contest.
He is known for being a fitness icon and he was known for his muscular shoulders.
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