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Mentzer protocol
AUTOPLAYAUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Mentzer protocol routine by GO0048630 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Quads/hamstring/calves light
Est. 49 min
7 exercises
Barbell Deep Squat
5 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Tibialis Anterior Raise
3 Sets x 10 Reps
Day 2
back/chest
Est. 94 min
16 exercises
Shoulder Circles
2 Sets x 10 Reps
Band Pull Apart
2 Sets x 10 Reps
Bent over weight plate Y raises
2 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 10 Reps
Machine Ab Crunch
5 Sets x 10 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 10 Reps
Day 3
bicep/tricep/forearm
Est. 85 min
12 exercises
Dip
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Wrist Roller
4 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Roman chair side bend
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 4
quads/glutes/calves
Est. 80 min
8 exercises
Barbell Deep Squat
7 Sets x 10 Reps
Smith Machine Squat
8 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 10 Reps
Hack Squat
5 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
7 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Tibialis Anterior Raise
3 Sets x 10 Reps
Day 5
Chest with preexhaustion
Est. 37 min
6 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Incline Chest Press
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Day 6
just back
Est. 69 min
10 exercises
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Roman chair side bend
4 Sets x 10 Reps
Day 7
shoulders
Est. 58 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
One arm landmine press
4 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
