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    A Classic Mike Mentzer HIT Routine

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    CLAVDIVS
    This document outlines a classic high-intensity training (HIT) routine developed by Mike Mentzer consisting of full-body workouts with 4-7 days of rest between each session. The routine includes two leg workouts focusing on leg extensions, leg presses, and calf raises paired with sit-ups. The chest and back workout combines flat dumbbell flyes with incline bench presses and overhead pullovers with reverse-grip pulldowns and deadlifts. The delts and arms workout targets the shoulders with dumbbell and bent-over lateral raises and the biceps and triceps with barbell curls and cable pressdowns superset with dips.

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    A Classic Mike Mentzer HIT Routine

    Uploaded by

    CLAVDIVS
    104K views1 page
    This document outlines a classic high-intensity training (HIT) routine developed by Mike Mentzer consisting of full-body workouts with 4-7 days of rest between each session. The routine includes two leg workouts focusing on leg extensions, leg presses, and calf raises paired with sit-ups. The chest and back workout combines flat dumbbell flyes with incline bench presses and overhead pullovers with reverse-grip pulldowns and deadlifts. The delts and arms workout targets the shoulders with dumbbell and bent-over lateral raises and the biceps and triceps with barbell curls and cable pressdowns superset with dips.

    Original Description:

    Mike Mentzer High Intensity Training routine form the late 70s

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    This document outlines a classic high-intensity training (HIT) routine developed by Mike Mentzer consisting of full-body workouts with 4-7 days of rest between each session. The routine includes two leg workouts focusing on leg extensions, leg presses, and calf raises paired with sit-ups. The chest and back workout combines flat dumbbell flyes with incline bench presses and overhead pullovers with reverse-grip pulldowns and deadlifts. The delts and arms workout targets the shoulders with dumbbell and bent-over lateral raises and the biceps and triceps with barbell curls and cable pressdowns superset with dips.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    104K views1 page

    A Classic Mike Mentzer HIT Routine

    Uploaded by

    CLAVDIVS
    This document outlines a classic high-intensity training (HIT) routine developed by Mike Mentzer consisting of full-body workouts with 4-7 days of rest between each session. The routine includes two leg workouts focusing on leg extensions, leg presses, and calf raises paired with sit-ups. The chest and back workout combines flat dumbbell flyes with incline bench presses and overhead pullovers with reverse-grip pulldowns and deadlifts. The delts and arms workout targets the shoulders with dumbbell and bent-over lateral raises and the biceps and triceps with barbell curls and cable pressdowns superset with dips.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 1

    A Classic Mike Mentzer HIT routine

    Here is a classic Mike Mentzer HIT routine from his early training. Legs are given a
    little more reps than the upper body. Nowadays HIT enthusiasts often perform fewer
    reps, preferring the 6-10 range.
    The main legs workout is repeated. He later created a Consolidated Routine which
    had even less exercises. Each workout is followed by 4-7 days of complete rest.
    Legs Workout 1
    1. Leg extension 1220 reps (superset with leg press 1220 reps)
    2. Calf raise 1220 reps
    3. Sit-up 1220 reps
    Chest and Back Workout
    1. Flat dumbbell flye 610 reps (superset with incline bench press 13 reps)
    2. Overhead cable pullover 610 reps (superset with reverse-grip cable pulldown
    610 reps)
    3. Deadlift 58 reps
    Legs Workout 2
    1. Leg extension 1220 reps (superset with leg press 1220 reps)
    2. Calf raise 1220 reps
    3. Sit-up 1220 reps
    Delts
    1.
    2.
    3.
    4.

    and Arms Workout


    Dumbbell lateral raise 6-10 reps
    Bent-over lateral raise 6-10 reps
    Barbell curl 6-10 reps
    Triceps cable pressdown 6-10 reps (superset with Dip 35 reps)

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