MIKE MENTZER: THE IDEAL ROUTINE

In this video Mike Mentzer explains the “ideal routine” that he put almost all of his personal clients on when they began training under his supervision. It is a four-day split routine, consisting of Chest & Back, Legs, Shoulders & Arms and (another) Leg workout. He explains all facets of this bodybuilding program, including exercises, sets and reps, and also an ideal training frequency to start with.

To see more of Mike Mentzer check out these videos by Wayne Gallasch of GMV:

[reefturkey]

Switched up my routine from 4 days a week volume training to this for the past month and I regret not doing it earlier. Workouts are much shorter yet I'm more spent and more worn out than ever. Noticing strength gains never before experienced. Training to failure is what makes you grow the most. Mentzer was a genius

[miketunney]

That last bit at the end with "spending hours and hours at Gold's gym getting a pump" was totally not an indirect jab at Arnold LOL

[SiLoMixMaster]

7:15 - Day 1 screenshot
10:02 - Day 2 screenshot
12:00 - Day 3 screenshot
13:56 - Day 4 screenshot

[celipsjr]

"why not build a 20 inch arm 1st then worry about the details" 💀 mike "the savage" mentzer

[austinpauls]

4 days between workouts (Monday, Friday, Tuesday, Saturday, etc.)
All movements performed until maximal failure. Control the eccentric portion always.

Workout 1: Chest & back
• Warm up with pulldowns and/or deadlift
• 1 set of pec deck (or flat bench DB fly’s, or cable crossover) (6-10 rep range)
o Follow immediately with superset: incline barbell press (machine preferred, but can do BB or DB incline press) (1-3 rep range) (use a fairly close grip, flare elbows)
• Close grip supinated grip cable pulldowns (6-10 rep range)
• Conventional deadlifts (5-8 rep range)

Workout 2: Legs
• Warm up with leg press and/or back squat
• Leg extensions (8-15 rep range)
o Superset: leg press (or smith machine back squat) (8-15 rep range)
• Standing calf raises (12-20 rep range)

Workout 3: Delts & arms
• Warm up with dips
• DB lateral raises (6-10 rep range)
• Bent over DB lateral raises (or backwards pec deck) (6-10 rep range)
• Straight bar BB curls (6-10 rep range)
• Triceps pressdowns (straight bar or V-bar) (6-10 rep range)
o Superset: dips (weighted if tolerated) (3-5 rep range)

Workout 4: Legs
• Warm up with back squat
• Leg extensions (static hold 1 rep for 10-25 sec, strictly control eccentric)
o Superset: squats (smith machine or BB back squat) (8-15 rep range)
• Standing calf raises (12-20 rep range)

[TahmidFestXavi]

At first I was hesitant about doing it but after doing it for 2 months. I have to say this is prolly the most genius programme ever. From top to bottom. Every excercise has a purpose and now i even take 5-7days of between workout days cz I only go when i am completely recovered. Such a genius and a true blessing to natural athlete. RIP legend

[marcosdelossantos]

I found this years ago by accident. I was doing the popular 5-6 days a week training but I never seemed to make much progress. Back then I had just started my construction business so as time went by I started to get busier and busier to the point where I was only training twice a week (some weeks only trained once) due to the demand of my business and that a lot of the time had to travel a lot. During that time I train less, all sudden people around me started to tell me how big I was getting, that if I was using steroids because they had noticed muscles grow so rapidly than before. After that I did some research and finally understood more isn’t always better. Since than I’ve been training consistent but always prioritizing rest and in a period of 14 years I have made it to 225 lbs of hard muscle.

[kit]

I love the way Mike spoke. It's great. His vocabulary was excellent, and he communicated so clearly. It's refreshing.

[opustravels]

Day 1: Chest & back
Warmup, then 1 set of Pec deck or flyes 6-10 superset incline press 1-3 reps.
Close grip pulldowns (chin up grip) 6-10 reps
Deadlifts 5-8 reps

Day 2: Legs


Leg extensions: 8-15 superset leg press
Standing calf reaises 12-20 reps

Day 3: Delts & arms
DB Lateral raises 6-10 reps
Bent over DB lateral raises 6-10 reps
Barbell curls 6-10 reps
Triceps pressdowns 6-10 reps superset dips 3-5 reps

Day 4: Legs
Leg extensions superset squats
Standing calf raises

4 days between workouts.

[dlf]

How can I miss a man so much when I never met him? He was a genius

[Domo-snls]

As a beginner, I used to lift 30lbs with leg extensions, but now I lift 115lbs in the span of 4 months. I’m proud of myself for lifting more now. 🙏 thx

[catyear]

I’m training once or twice a week currently, and I am making good progress...! Mentzer was an absolute genius...! Thanks, John Little, for sharing his methods!

[anabolicbalkan]

Keepin track of my progress:
09/08/23:
weight: 87 kg 6'2
bicep size: 15, 5 inch
incline bench: 27, 5kg(dumbell)
sq: 80


will update in a couple of months

UPDATE 1 (25/09/2023):
bicep size increased by about 3/4 of an inch
weight 90kg
incline bench: 35kg(dumbells)
squat: 110 (i squat very deep not a power lifter btw)

next update after new year

UPDATE 2 (10/01/2024)
biceps size increased by about half an inch
weight 98kg
incline bench: 40kg(dumbells)
sq: 3 plates (finally)

UPDATE 3 (13/06/2024)
So I dirty bulked like crazy till about 114kg which isnt exactly healthy, im currently cutting, im 107 now. I will cut till about 94-95kg or till im about 10-15% bodyfat. Whats nice is my lifts are still increasing.
I switched to flat bench for some variety, I dont know my one rep max cuz I feel like its dangerous and unnecessary, but right now I can rep 100-105kg. I think this is a very good improvement since this time last year I was doing 55kg (I can curl that now😂) and was very much overtraining. My bicep size is 17, 7 inches no pump. The reason for the cut was I ran some blood tests and my testosterone was a bit low cuz I was overweight (600ng/dl) and so on this cut I will be also focusing on my general health. So far this method is dope, In never going back to volume training thats for sure. One thing I would advise if youre bulking, is dont over do it, trust the process, because you have so much time to recover its pretty much pointless to go overboard with the food. I was eating 5000k calories, which at my weight and height was just unnecessary. Im currently cutting at 2800-3000. I will update when the cut is finished.

[kellendp]

I’ve been training for 3 years consistently. 16-19. Put in a lot of effort, fluctuated between weights. Watched myself get stronger and get weaker. Did PPL 6 days a week along with Arnold 5-6 days. Yes I have made a ton of progress overall but gains are slowing down and I’m burnt out of the same stuff. I love the gym and it’s hard to go days without it but am finally deciding to switch things up drastically and cut back my volume and do my best to follow this routine throughout the rest of my cut also through my bulk. Today is Sunday and I will start tomorrow and come back to update this with any progress I make.

Edit: November 2nd - I’m going to be completely honest. I had a lot of trouble sticking to this routine. October was a rough month I injured my trap and was very sick twice. I got past that and tried to keep going on the routine but it was difficult. Keep in mind I was going 5-6 days a week before this so switching to 2 days with 3-4 days rest in between wasn’t working. I was slacking on eating on my days off and I wasn’t near as excited to workout as I thought I would be. So I changed the split, BUT I implemented many of mikes teachings and intensity into my workouts. My current split is 3 days a week: Push, Legs, Pull. Each workout a day of rest in between. 4 days rest during week. Usually for me this means Monday- Push, Wednesday- Legs Friday- Pull. So what I decided to do was PPL but ONLY 3 DAYS A WEEK. Each day I warmup with lighter sets and stretch and then go balls to the wall on my core movements. I push myself to failure doing only 1-2 sets along with implementing effective supersets. Needless to say I feel absolutely great on this split. I’m excited to workout, get to push myself but also get plenty of rest and I feel like I’m at one of my biggest physiques and am growing and getting stronger.

Edit - January 20th: Already wow! Well I’ll start by saying that within 4 months of changing my training style to align with Mike’s teachings, Im probably the strongest i’ve ever been or close to it. I’m pretty bulked up. I stuck to 3 days a week for awhile doing PPL 3 times a week. Coming into the new year I have been working out 3-4 days with high intensity every workout, proper warmups, and pushing myself to failure on most sets or the top set. I focused a ton on incline smith bench and my weight has increased drastically. Same with bicep movements, mainly preacher or concentrated curls. Within 4 months of my eyes being opened by Mike mentzer i have to say it has made a big impact on my training. I don’t follow his exact split, or workouts, but i certainly include the supersets, sets to failure, and the overall intensity. It has changed my workouts.

[ValleyOfJehoshaphat]

I’ve been doing this program for a month and a half and I’ve had gains in weight and reps each workout, went from a 205 bench max for a year doing volume, and now have a bench max of 235 . This stuff works

[davejackson]

What is underrated about Mikes teaching is that the primary reason why muscle size INCREASES comes from an INCREASE in strength ..an absolute no brainer but we still dont incorporate mikes 6 sec "negative' whilst lowering a weight .
The negative phase places huge stress on connective tissues that get stronger over time enabling you to become stronger .
The rest between training days is absolutely necessary especially for a 'natural' as your recovery is EVERYTHING ! - The high intensity training results in more muscle fibre tears that heal ( if given time ) and the reason why you need MORE REST so your body can repair damaged tissue and keep you be kind to your body & your body is kind back.
Mikes information is absolute gold

[rickyfast]

I can't believe this information is free. Amazing.

[possiblypoet]

0:27 Start
2:40 Day 1
7:20 Day 2
10:07 Day 3
12:10 Day 4
14:08 Warmup note
15:18 Progress notes

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[TheBammyTVShow]

He is so correct. Whenever I used to randomly take 4-5 days off I notice I feel mad stronger and look better when I return to the gym .

[jackroper]

I've listened, watched all of Mike mentzer videos, and his workout routines, and for me personally, i found that 3 days a week (Mondays, Wednesdays, and Saturdays) works for me. I know that there is meant to be a significant amount of rest after a workout, but i recover quickly.