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Mike Mentzer Workout Routine

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Mike Mentzer's Workout Routine & Diet

What does Mike Mentzer’s workout routine look like?

Mike Mentzer began bodybuilding when he was 12 years old. Mentzer came from a well-educated home. His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. 

Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then. 

Within this article, we’ll discuss Mike Mentzer’s workout routine, diet, and supplements: 


Current Stats

  • Height: 173 cm – 5’8″
  • Weight: 102 kg – 225 pounds
  • Age: 49 years (1951 – 2001)
  • Birthday: 15th of November 15, 1951
  • Accolades: Mr. Lancaster, Winner, 1971


Workout Principles

Mike Mentzer’s training would mix from HIT, a High-Intensity workout that was founded by Arthur Jones in the 1970s. 

Mentzer mostly focused on a heavy-duty variation and this would require a weight that would take you to failure in between 6 and 9 reps. 


Mike Mentzer Workout Routine 

Mike Mentzer always wanted to stay in his best shape and he would often keep his training week down to 3 working days and 4 days for rest. 

When his bodybuilding career began he would move to the between 4-7 rest in between workouts.

Here is Mike Mentzer’s workout routine: 


Mike Mentzer’s Chest Workout

On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets.

Here is Mike Mentzer’s chest routine:

1. Incline dumbbell fly (5 sets, 8 reps)

2. Flat barbell bench press (5 sets, 6-8 reps) 

3. Bodyweight dips (5 sets, 10 reps)

4. Flat dumbbell fly (5 sets, 8 reps)

5. Incline barbell bench press (5 sets, 6-8 reps) 


Back Workout

On this back routine, Mentzer hit 5 different exercises.

Here is Mike Mentzer’s back routine: 

1. Straight arm pulldown (5 sets, 8-10 reps)

2. Close grip supinated cable pulldown (5 sets, 8-10 reps)

3. Barbell row (5 sets, 5 reps)

4. Standing dumbbell shrug (5 sets, 8-10 reps)

5. Barbell upright row (5 sets, 6-8 reps) 


Mike Mentzer’s Shoulder Workout

On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps.

Here is Mike Mentzer’s shoulder routine: 

1. Dumbbell side lateral raise (5 sets, 8-10 reps) 

2. Behind the neck overhead press (5 sets, 6-8 reps)

3. Bent over dumbbell raise (5 sets, 8-10 reps)

4. Front barbell raise (5 sets, 8-10 reps) 

5. Seated machine press (5 sets, 6-8 reps)


Leg Workout

On this leg routine, he performed 6 different exercises.

Here is Mike Mentzer’s leg routine: 

1. Single leg extension (5 sets, 8-10 reps)

2. Barbell squat (5 sets, 6-8 reps)

3. Single leg hamstring curls (5 sets, 8-10 reps) 

4. Leg press (5 sets, 6-8 reps) 

5. Walking dumbbell lunge (5 sets, 8-10 reps) 

6. Standing calf raises (5 sets, 10-15 reps) 


Mike Mentzer’s Arm Workout 

On this arm routine, Mentzer’s would hit a total of 7 different exercises.

Here is Mike Mentzer’s arm routine: 

1. Cable triceps pushdown (5 sets, 8-10 reps)

2. Bodyweight dip (5 sets, 10 reps)

3. Overhead cable triceps extension (5 sets, 8-10 reps)

4. Standing dumbbell curl (5 sets, 8-10 reps)

5. Supinated chin-up (5 sets, 6-8 reps)

6. Barbell preacher curl (5 sets, 8-10 reps)

7. Barbell forearm curl (5 sets, 10 reps) 


Mike Mentzer Diet

Mike Mentzer understood that he had to stick to a clean diet and he took a fairly broad approach to his nutrition in terms of different food sources. He would eat 4 different food groups to each serving he ate. 

Here is Mike Mentzer’s diet: 


1. Breakfast

  • Eggs
  • Fruit 


2. Snack 

  • Pancakes


3. Lunch 

  • Chicken 
  • Vegetables


4. Dinner 

  • Lean protein 


Supplements & Recommendations

Mike Mentzer used the following supplements to help fuel his gains: 

Whilst we don’t know the exact brand of supplements Mike Mentzer uses, we have some recommendations based on what he takes. These are the top picks from each category, featured on our ranked supplement lists:

Best Pre-Workout Overall
Wrecked Pre-Workout (25 Servings)

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Mike Mentzer had his first competition in 1969 and a few years later he returned for another contest.

He is known for being a fitness icon and he was known for his muscular shoulders.

Don’t forget to share this article with your friends and family. 

What do you think about Mike Mentzer’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews



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