Hypertrophy Training Plan
Mike Mentzer Heavy Duty Program
A structured 3-day Hypertrophy program designed for steady strength and muscle gains.
Target Goal
Hypertrophy
Days Per Week
3 Days
Progression Method
Double Progression (Increase load when top rep limit is reached cleanly across all sets)
Weekly Routine Schedule
| Session | Primary Focus | Key Compound Lifts | Target Rep Range |
|---|---|---|---|
| Day 1 | Mike Mentzer Heavy Duty Program — Workout A (Push / Quad Focus) | Barbell Squat, Bench Press, Dumbbell Row | 3–4 sets x 8–10 reps |
| Day 2 | Mike Mentzer Heavy Duty Program — Workout B (Pull / Posterior Focus) | Romanian Deadlift, Overhead Press, Lat Pulldown | 3–4 sets x 8–10 reps |
| Day 3 | Mike Mentzer Heavy Duty Program — Workout C (Hypertrophy Accessory) | Leg Press, Incline DB Press, Seated Rows, Arms | 3–4 sets x 10–12 reps |
Start Tracking Mike Mentzer Heavy Duty Program Today
Log your sets, calculate starting 1RM working weights, and automatically track progressive overload.
Found Mike Mentzer Heavy Duty Program helpful?
Share your rating & athlete feedback to help the fitness community.