Fact Checked

Mike Mentzer Workout Routine and Diet

When I was a kid, I was really amazed by the bodybuilding achievements of Mike Mentzer. He won a big competition called Mr. Olympia in the heavyweight category, and that was really impressive.

Whenever I saw him on TV or in magazines, I was in awe of his huge muscles and how dedicated he must have been to his training. I always wanted to know how he worked out and what made him so successful. I would spend a lot of time reading and learning about his training methods, trying to understand the techniques and ideas he used to build his amazing body.

Mike Mentzer’s accomplishments and hard work inspired me a lot, and it made me really passionate about fitness and bodybuilding. I realized that working hard, being disciplined, and having a good training plan was really important if I wanted to achieve my own physical goals.

In this article, we will dive deep into the Mike Mentzer Workout Routine and his diet plan, exploring its principles, exercises, and benefits

Mike Mentzer Stats:

Weight:225 pounds (102 kgs)
Date of Birth:November 15, 1951
Division:Men’s Open

Overview of the Mike Mentzer Workout Routine

The Mike Mentzer Workout Routine is a high-intensity training program designed to stimulate maximum muscle growth and strength.

It incorporates the principles of Heavy Duty Training, a training philosophy that emphasizes brief, intense workouts to maximize muscle stimulation and recovery. The routine focuses on compound exercises, progressive overload, and proper recovery to achieve optimal results

Day 1: Chest Workout

Mike Mentzer engages in a Chest Workout, where he completes a total of 5 exercises during the session, performing an average of 6-8 reps per set.

Exercise Sets Reps
Incline Dumbbell Flys 5 8
Bodyweight Dips 5 6
Incline Barbell Bench Press 5 6-8
Flat Barbell Bench Press 5 6-8
Flat Dumbbell Flys 5 6-8

Day 2: Back Workout

During his Back Workout, Mike Mentzer completes a total of 5 exercises in the session, averaging 5 sets per exercise.

Exercise Sets Reps
Straight Arm Pulldown 5 5-8
Close Grip Cable Pulldown 5 8-10
Barbell Bent-Over Row 5 5-8
Standing Barbell Shrug 5 8-10
Barbell Upright Row 5 6-8

Day 3: Shoulder Workout

Exercise Sets Reps
Bent Over Dumbbell Raise 5 8-10
Seated Machine Press 5 6-8
Dumbbell Side Lateral Raise 5 8-10
Behind The Overhead Neck Press 5 6-8
Front Barbell Raise 5 8-10

Day 4: Leg Workout

During his leg workout, Mike Mentzer targets his quadriceps, hamstrings, and glute muscles. He completes a total of 6 exercises in this session, averaging 5 sets per exercise.

Exercise Sets Reps
Single Leg Extension 5 8-10
Single Leg hamstring Curl 5 8-10
Barbell squats 5 6-8
Leg Press 5 6-8
Standing Calf Raise 5 10-15
Walking Dumbbell Lunges 5 8-10

Day 5: Arm Workout

Exercise Sets Reps
Supinated Chin-up 5 6-8
Bodyweight Dips 5 10
Barbell Preacher Curl 5 8-10
Cable Triceps Pushdowns 5 8-10
Standing Dumbbell Curl 5 8-10

You might also like:
Lee Priest Workout Routine

Mike Mentzer Diet Plan

According to Mike Mentzer, carbs served as the primary source of energy, essential for achieving a muscular and vigorous physique. He asserted that consuming carbs like white rice wouldn’t lead to fat gain. In fact, he was one of the pioneers in advocating high-carb diets for bodybuilders.

However, Mike didn’t follow the conventional high-carb approach, which often involved consuming large amounts of fruit or fruit juices during workouts. Instead, he recommended four servings of high-quality grains and fruits, along with two portions of dairy and protein.

Here is an example of Mike Mentzer’s diet:


  • Oatmeal
  • Eggs


  • Pancakes
  • Juice


  • Chicken breast
  • Fish (salmon and tuna)


  • High Protein Food

Also, Checkout:
Michael Jordan’s Workout Routine


In conclusion, Mike Mentzer’s bodybuilding achievements and dedication to his training have inspired many, including myself, to be passionate about fitness and bodybuilding. His success in winning the Mr. Olympia competition in the heavyweight category was truly impressive and left a lasting impact.

By studying his training methods and principles, I learned the importance of hard work, discipline, and having a well-structured training plan to achieve physical goals. Additionally, his diet plan emphasized the consumption of high-quality carbohydrates, proteins, and other essential nutrients to support muscle development.

Vivek Burman has 5+ years of experience in the fitness industry and has been researching supplement usage for the same period of time. Over the years, he's logged thousands of hours of research, and tried and tested hundreds of different supplements.

Leave a Comment