Home | Articles | Book | Video | Training

Click Here to Sign Up for Your Free High Intensity Training Magazine Subscription

Mike Mentzer Mr. America Routine

In 1976, amidst the grand bicentennial celebrations marking America's 200th Anniversary, a significant event occurred in the world of bodybuilding: Mike Mentzer, a unique and uncompromising figure in the sport, claimed the prestigious IFBB Mr. America title. His victory symbolized an astonishing testament to physical potential and the power of disciplined training.

Mike Mentzer truly made his mark not only through his impressive achievements but also his highly unique workout approach. His training regimen, often dubbed Heavy Duty, led him to clinch the 1976 Mr. America title, ensconcing his place in the annals of bodybuilding history. In this article, you can see Mike Mentzer's Mr. America workout routine, a groundbreaking method that delivered profound results and revolutionized the bodybuilding scene of his era.

The Mike Mentzer Mr. America Workout

This is the exact full body high intensity workout routine that Mentzer used to win the Mr. America contest, he worked his whole body three times a week. He said the workout lasted no more than one hour.

Legs

Nautilus leg extensions 1 set of 12 reps super set with
Nautilus leg press 1 set of 12 reps

Barbell squat 1 set of 12 reps
Nautilus Leg curl 2 sets of 8 reps
Calf raise 3 sets of 12 reps

Back

Nautilus pullover 1 set of 8 reps super set with
Pulldown with reverse grip 1 set of 8 reps for 1 or 2 super sets

Low cable row 2 sets of 8 reps

Chest

Nautilus pec deck 1 set of 8 reps super set with
Nautilus chest press 1 set of 8 reps for 2 super sets

Shoulders

Nautilus lateral raise 1 set of 8 reps super set with
Nautilus shoulder press 1 set of 8 reps for 1 or 2 super sets

Arms

Nautilus bicep curl 2 to 3 sets of 8 reps

Nautilus triceps extension 1 set of 8 reps super set with
Dips 1 set of 8 reps

If you have any questions about Mike Mentzer, Heavy Duty, High Intensity Training, Diet, etc. email us and we'll get back to you with an answer as soon as we can.

Click Here to Sign Up for Your Free High Intensity Training Magazine Subscription

Home | Articles | Book | Video | Training