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Heavy Duty Phase 1 (Mike Mentzer Inspired)
AUTOPLAY
Bulking
Advanced
Machine strength
Plan Details
The Heavy Duty Phase 1 (Mike Mentzer Inspired) routine by DavidMcGehee is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Maximum intensity and low volume stressing the muscles for strength and growth. Recovery period is critical. Incorporate forced reps, negative reps, and drop sets. Goal is to reach absolute failure on last reps. Final five reps on each set are critical and should be extremely difficult. Weight selection is 6-10 reps to reach absolute muscle failure defined as you are unable to perform an additional rep with good form.
Routine detail
Day 1
Upper Body
Est. 0 min
6 exercises
Dumbbell Fly
2 Sets x 8 Reps
Smith Machine Bench Press
2 Sets x 8 Reps
Straight Arm Cable Pull-down on Incline Bench
2 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 8 Reps
Dumbbell Side Lateral Raise - Prone on Incline Bench
2 Sets x 8 Reps
Machine Ab Crunch
2 Sets x 8 Reps
Day 2
Lower Body
Est. 0 min
4 exercises
Barbell Hip Thrust
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Barbell Seated Calf Raise
2 Sets x 8 Reps
Day 3
New Workout
Est. 0 min
0 exercises
This day is empty
Day 4
Upper Body
Est. 0 min
8 exercises
Cable Cross-Over
2 Sets x 8 Reps
Smith Machine Incline Bench Press
2 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
2 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 8 Reps
Dumbbell Side Lateral Raise - Prone on Incline Bench
2 Sets x 8 Reps
Smith Machine Shoulder Press
2 Sets x 8 Reps
Dumbbell Spider Curl
2 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 8 Reps
Day 5
Lower Body
Est. 0 min
5 exercises
Back Hyperextension
2 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Calf Press
2 Sets x 8 Reps
Tibialis Band Sitting pulls
2 Sets x 8 Reps
Day 6
New Workout
Est. 0 min
0 exercises
This day is empty
Day 7
New Workout
Est. 0 min
0 exercises
This day is empty
