Mike Mentzer Heavy Duty

Six-week intermediate program based on Mike Mentzer's Heavy Duty methodology — the most extreme HIT system ever published. Mentzer's core argument: muscle growth is triggered by intensity (proximity to failure), not volume. One working set to absolute failure per exercise is sufficient — and additional sets actually impair recovery. This program follows the principle: 30-minute workouts, 2 days a week, 5 rest days.

Two training days per week (Mon/Thu). Workout A (Mon): Chest, back, shoulders + arms. Workout B (Thu): Legs + abs. Each exercise gets 2-3 progressive warm-ups, then ONE working set taken to absolute failure (often beyond, with forced reps, drop sets, or static holds).

Progression is in load only — once you exceed the rep target on the working set, add weight. The 5 rest days between workouts are the program — Mentzer believed muscle grows during recovery, not training. Best for intermediate lifters who suspect they're overtraining, time-pressed professionals, or anyone wanting to test minimalism.