MENTZER HYBRID TRAINING + HIKE & MEDITATION This is the perfect routine for those who want to build maximum muscle and strength with minimal but highly effective training volume, while also developing endurance, stamina, and mental clarity. Based on Mike Mentzer’s Heavy Duty principles, each gym day uses one all-out working set per exercise, taken to true muscular failure (after warm-up sets) to trigger growth. The hike and meditation day adds functional cardiovascular training and mindfulness to support both physical and mental performance. The goal is to train with 80–90% of your 1-RM to reach the suggested rep range for each exercise. When you can exceed the target reps with perfect form, increase the weight by 5–15%. Focus on slow, controlled form and a strong mind-muscle connection. Get plenty of rest, quality sleep, and nutrient-rich meals to maximize recovery and results over the next 8–10 weeks. ? WEEKLY TRAINING SCHEDULE Monday: Back & Chest – 6 exercises, 1 working set each, ~36 minutes. Tuesday: Legs & Abs – 7 exercises, 1 working set each, ~49 minutes. Wednesday: Hike & Meditation – 60–120 min hike (moderate to intense), followed by 10–15 minutes of guided or silent meditation. Friday: Shoulders & Arms – 7 exercises, 1 working set each, ~42 minutes. Thursday, Saturday, Sunday (except hike day): Rest or light mobility/stretching. ? TRAIN HARD. RECOVER FULLY. LIVE STRONGER. Kelvin Melgar Creator – Mentzer Hybrid Training + Hike & Meditation