Mike Mentzer’s Workout Routine & Diet Plan

Mike Mentzer, born in 1951, was an early superstar in the world of modern bodybuilding. He began his training at the remarkable age of 12 and eventually pursued a professional career in bodybuilding during his teenage years.

In 1979, Mentzer achieved the prestigious title of Mr. Olympia. However, after experiencing a defeat the following year, this bodybuilder from Pennsylvania decided to retire from the sport. Despite his departure, his incredible achievements continue to inspire aspiring bodybuilders.

Mentzer’s workout plan was unique, it emphasized intense training rather than lengthy sessions. He believed that pushing himself to the limit during each workout was the key to building impressive muscle mass.

Additionally, Mentzer’s diet plan was also unconventional and may appear strange to some. However, regardless of its peculiarities, it is undeniable that both his workout routine and diet were effective, as evidenced by his own remarkable physique.

In the rest of this article, we will delve into the story of this bodybuilding legend, often referred to as a mysterious figure, and explore how he sculpted his extraordinary physique. So, continue reading to uncover the secrets behind Mike Mentzer’s success.

Mike Mentzer’s Workout Principles

When it came to training, Mike Mentzer was a great advocate of the Heavy-duty method. The method focused on doing exercises with maximum loads and doing them till failure in most cases.

Mike Mentzer’s training philosophy deviated from Arthur Jones’ approach, favoring a narrower rep range of 6-8 reps per set. He would pick a weight that he could lift for 6 reps, and once completing 6 reps, he would go for a few more negative reps.

Also, Mike Mentzer hardly took longer rests between sets. Therefore, Mike Mentzer’s workout sessions were over within a maximum of one hour. Mentzer incorporated advanced techniques such as forced reps, negative reps, rest-pause, and pre-exhaust supersets into his workouts to maximize intensity and muscle stimulation.

Forced reps involved a training partner assisting with additional reps, while negative reps focused on slow, controlled lowering of the weight after positive reps.

Rest-pause involved brief rests followed by additional reps after hitting failure, often repeated for several sets.

Pre-exhaust supersets entailed performing an isolation exercise followed immediately by a compound exercise for the same muscle group without rest.

Mentzer typically trained with a partner, often his brother Ray, who provided assistance during forced reps. This collaboration facilitated pushing beyond failure and maximizing muscle fatigue.

Despite the intense training, Mentzer advocated for low volume, with only 3-6 working sets per body part, including warm-up sets. He believed that high-intensity training rendered excessive volume unnecessary.

Mike Mentzer followed a 2-day workout split during most of his career. Furthermore, he trained an individual muscle part only once or twice per week and trained all his muscles within just 2 days!

According to Mike Mentzer, following such a heavy-duty training program is greatly helpful in building huge muscles. And it was indeed true, as long as we consider the incredible physique which he had in those days.

Mike Mentzer’s Workout Routine

Mike Mentzer’s training routine was unconventional compared to the typical gym-goer. Instead of going to the gym multiple times a week, he condensed his workouts into just two days.

On the first day, he focused on training his chest, legs, and triceps. Then, later in the week, he dedicated another session to training his back, biceps, and shoulders. This approach allowed him to efficiently complete his weekly workouts in a shorter amount of time.

Monday & Thursday: Chest, Triceps, and Lower Body

• Leg Extension Supersetted with Leg Press: 1 set x 6-8 reps
• Squats: 1 set x 6-8 reps
• Leg Curls: 1 set x 6-8 reps
• Standing Calf Raises: 2 sets x 6-8 reps
• Toe Presses: 1 set x 6-8 reps
• Pec Deck Fly supersetted with Inclined Bench Press: 1 or 2 sets x 6-10reps
• Close Grip Bench Press: 2 sets x 6-8 reps
• Triceps pushdown Supersetted with Dips: 1 set x 6-8 reps
• Lying Triceps Extension: 2 sets x 6-8 reps

Tuesday & Friday: Back, Biceps, and Shoulders

• Nautilus pullovers Supersetted with Close-Grip Underhand Pulldowns: 2 sets x 6–8 reps
• Bent-Over Barbell Row: 2 sets of 6–8 reps
• Dumbbell Shrugs Supersetted with Upright Rows: 2 sets x 6–8 reps
• Nautilus Side Laterals Supersetted with Nautilus Presses: 2 sets x 6–8 reps
• Reverse Pec Deck: 2 sets x 6–8 reps
• Barbell Curls: 1 set x 6–8 reps
• Concentration Curls: 2 sets x 6–8 reps

That was the exercise routine that Mike Mentzer followed the most. However, he also opted for some other workout splits such as the one in which he trained individual muscle groups on separate days. But neither of these workout programs is easy.

Don’t miss:

Victor Richards’ Workout Routine
Franco Columbu’s Workout Routine
Big Ramy Workout Routine
Lee Haney’s Workout Routine

You ought to fuel yourself up and give your maximum, if you wish to follow Mike Mentzer’s workout plan.

So, that was how Mike Mentzer trained, but what about what this ‘mysterious” bodybuilder used to eat? Let’s see!

Mike Mentzer’s Diet Plan

Before discussing Mike Mentzer’s meal plan, keep in mind that the bodybuilding diet was way different in those days as compared to the present day.

Just like the unique workout plan that Mike Mentzer followed, he also committed to a unique diet which some of you might find really odd. On a day, Mike Mentzer would be eating a minimum of 4 calorie-rich meals that served him with sufficient protein, carbs, and other nutrients.

Unlike the prevailing norms of his time, Mentzer placed a significant emphasis on carbohydrates as a vital fuel source for both energy and muscle growth.

Rather than adhering to the restrictive low-carb diets commonly favored by his peers, Mentzer embraced a unique dietary philosophy characterized by a low-frequency eating pattern. This approach involved consuming fewer meals throughout the day, each packed with a higher caloric content to sustain his rigorous training regimen and muscle-building goals.

His diet emphasized a balanced intake of high-quality carbs, grains, fruits, dairy, and protein, tailored to individual goals. Mentzer also practiced “intelligent cheating,” allowing occasional indulgence in treats while maintaining overall caloric control. This pragmatic approach prioritized both enjoyment and progress in his bodybuilding journey.

Given below is Mike Mentzer’s diet plan that he used to follow in his prime:

Breakfast

• Half cup of orange juice
• 1 cup of oatmeal
• 1 cup low fat milk
• 1 slice toast
• 1 tablespoon butter

Lunch

• Fried Chicken
• Fries or baked potato with butter,
• Green salad with bleu cheese dress.
• 1 scoop of ice cream or a cup of sherbert
• 2 granola cookies
• 1 cup low fat milk

Dinner

• 1 cup cream of mushroom soup
• 1 serving beef
• 6 ounce sirloin
• Dinner roll and butter
• 1 cup of mixed vegetables
• 1 slice of pie

Snack

• 1 peanut butter sandwich 1 banana
• 1 cup grape juice

That was how Mike Mentzer ate.

We aren’t suggesting you follow the diet chart as such. In fact, we will never recommend you eat fried chicken regularly.

No matter what, there is no doubt that such a diet plan helped him build those huge muscles, not ignoring his heavy-duty workout sessions!

Mike Mentzer’s Supplements

Mike Mentzer followed a mammoth 6000-calorie diet, which should reasonably fulfill all his nutritional needs. And yes, it was true for him, and taking extra supplements was not something that Mike Mentzer wanted to do.

However, he sometimes took certain supplements, especially when he was going on a low-calorie diet or when he couldn’t eat well due to unexpected events in his family or job.

Given below are Mike Mentzer’s supplements that helped him maintain nutritional balance when he couldn’t eat properly:-

• Whey Protein
• Creatine
• HGH supplements

These supplements helped Mike Mentzer complete his nutrition plan. Through expert advice, you can also learn what supplements you need.

Don’t miss:

Jack LaLanne’s Workout Routine
Arnold Schwarzenegger Workout Routine
Frank Zane Growth Workout Plan
Ronnie Coleman Workout Routine

The Bottom Line

Mike Mentzer followed a very unique diet and workout style that aren’t followed a lot these days. But looking at the godly physique that this talented bodybuilder had, it is pretty much obvious that whatever he did to build muscles worked well.

So, if you too are looking to build such a great physique, Mike Mentzer’s workout routine is worth trying. But keep in mind that you need to increase your workout toughness only gradually rather than quickly.

When it comes to his meal plan, it is still worth considering, but it is important to use your sense and make healthier choices by swapping certain food items with healthier alternatives.