Mentzer's high-intensity training system. 1 all-out set to failure per exercise, maximum 4 days/week. Influenced by Arthur Jones's HIT principles. Less volume, more intensity, full rest between sessions.
Upper / Lower HIT · 4 days a week · about 45 minutes a session · intermediate · goal: Muscle growth · by Mike Mentzer
Weekly plan
Chest & Back
Machine Chest Press 2 x 6–8 to failure
Incline Dumbbell Press 1 x 6–8 to failure
Cable Chest Fly 1 x 8–10 to failure
Lat Pulldown 2 x 6–8 to failure
Cable Row 1 x 6–8 to failure
Shoulders & Arms
Dumbbell Lateral Raise 2 x 8–10 to failure
Machine Shoulder Press 1 x 6–8 to failure
Barbell Curl 2 x 6–8 to failure
Cable Tricep Pushdown 1 x 8–10 to failure
Tricep Dip 1 x 6–8 to failure
Legs
Machine Leg Extension 2 x 10–12 to failure
Barbell Back Squat 1 x 6–8 to failure
Machine Leg Curl 2 x 8–10 to failure
Standing Calf Raise 2 x 12–15 to failure
Back & Biceps
Conventional Deadlift 1 x 5–6 to failure
Pull-Up 2 x 8–10 to failure
Barbell Row 1 x 6–8 to failure
Incline Dumbbell Curl 2 x 6–8 to failure
Notes
Train Mon/Tue, rest Wed, train Thu/Fri, rest Sat/Sun. Each set should be taken to true muscular failure with strict form. Rest 3–5 minutes between heavy sets. Do NOT do more sets than prescribed, the point is maximum intensity, not volume.
General fitness information, not medical advice. Check with a qualified professional before starting a new program or if you have an injury. Lyfta AI · Privacy · Terms