Mike Mentzer's 3-Day Split: Learn To Train Like Mike

Mike Mentzer is one of the most respected names in bodybuilding. 

Mentzer, known for his passionate devotion to philosophy and bodybuilding, transformed the fitness industry in the 1970s and 1980s with his Heavy Duty Training method. 

The Heavy Duty Training Method won Mentzer Mr. America and Mr. Universe on only 3, 30-minute workouts weekly. His strategy was both straightforward and revolutionary: workout less but with greater intensity. 

In an era dominated by volume-heavy routines promoted by Arnold Schwarzenegger and other lifters, Mentzer provided a unique perspective, focusing on efficiency and recovery over excessive volume.

The Mike Mentzer 3-day split is a great combination of science, philosophy, and punishing workouts. Mentzer felt that many athletes overtrained, spending excessive hours in the gym, assuming that more was better. Mentzer believed that less was more, as long as each set and rep was completed with the greatest intensity.

The Mike Mentzer Philosophy

Mentzer's training methodology was built around the concept of high-intensity training (HIT). Unlike traditional bodybuilding routines, which called for multiple exercises for every muscle group, Mentzer's approach was meant to activate the muscles to their full potential in as few sets as possible. Each exercise was executed with such intensity until the muscle was thoroughly worked, making additional training unnecessary and even detrimental.

In Mentzer’s opinion, training should be short, intense, and slightly sporadic. This is where his renowned three-day split comes into play. He designed his workouts to focus on specific muscle areas with optimal effectiveness, allowing for complete recovery between lifts. Mentzer felt that muscles develop during recovery, not in the gym. His concept was that progressive overload (constantly increasing the workload on the muscles) paired with proper rest would result in maximum strength and muscle development. Clearly, by his physique, he was onto something—let’s get into the 3-day split.

Mike Mentzer 3-Day Split

Mike would combine chest and triceps because the majority of chest exercises already engage the triceps in the movement. 

E.g. Bench press is mainly a chest workout but the movement still relies on the tricep as a secondary muscle. A similar comparison can be made for back and bicep exercises.

Day 1: Chest, Shoulders, & Triceps

Incline Barbell Press (1 set to failure, 6–8 repetitions)

Flat Dumbbell Press (1 set to failure, 6-8 repetitions)

Shoulder press (1 set 6-8 reps)

Lateral raise (1-2 sets 6-8 reps)

Tricep Dips (1 set to failure, 6-8 repetitions)

Tricep push down - with bar attachment (1 set 6-8 reps)

Day 2: Legs & Abs

Leg extensions (1 set 6-8 reps)

Leg press (1 set 6-8 reps)

Back Squat (1 set 6-8 reps)

Hamstring curls (1 set 6-8 reps)

Calve raises - machine/deficit (1 set 6-8 reps)

Weighted crunch (1 set 10-12 reps)

Decline sit-ups (1 set 10-12 reps)

Day 3: Back & Biceps

Machine pullovers (1-2 sets 6-8 reps)

Close-grip pulldowns (1-2 sets 6-8 reps)

Bent-over barbell rows (1-2 sets 6-8 reps)

Shrugs (1-2 sets 6-8 reps)

Upright rows (1-2 sets 6-8 reps)

Barbell curls (1 set 6-8 reps)

Isolated dumbbell curls (1 set 6-8 reps)

Mike’s method involved multiple techniques to maximize his single set such as forced final reps, pauses between reps, and slowing down the rate of the movement.

A rare and strikingly similar routine to Mentzer's is Dorian Yates 4-Day Split. 

Mike's Nutrition

Mike Mentzer's approach to eating was consistent with his training philosophy: focused, straightforward, and efficient. Protein for muscle repair, foods such as lean meats, eggs, fish, and dairy were common in his diet. He also stressed complex carbohydrates and whole grains (oats, brown rice, sweet potatoes) to fuel intensive workouts, but he avoided too many carbs, focusing them on training for energy.

Mentzer was a proponent of good fats from nuts, olive oil, and avocados, which are necessary for hormone balance, particularly testosterone. Rather than the conventional bodybuilding trend of six smaller meals, Mentzer preferred 3-4 nutrient-dense meals, emphasizing quality over quantity to fuel performance and repair muscles.

Mike practiced what he called “intelligent cheating”, which meant he could eat whatever he wanted as long as he stayed within his caloric budget.

He enjoyed foods like peanut butter sandwiches, fried chicken, and pie. He also drank orange and grape juice—a big taboo in modern bodybuilding nutrition.

Personalize Your Approach

Considering how off the beaten path this routine is in today's age, you can still follow the spirit of Mentzer’s philosophy without adopting his entire routine. Do this by applying certain aspects of his philosophy and lifting style. 

Tweak exercise and rep range where you see best fit. I prefer 2-3 sets and a higher rep range, especially for exercises like lateral raises, calf raises, and leg extensions—but with staple exercises like bench presses and back squats, 1-2 sets with lower reps and a higher intensity fit my fitness goals. 

Some of the best objective training advice I’ve heard is to minimize effort while maximizing recovery so that you’re getting the most out of your workouts.

I don’t find Mike’s philosophy radical at all. If there’s one thing you take away from this article it’s that: You don’t need all the volume in the world to grow muscle, just make the reps count when it’s time to lift.

“If you can curl 100 pounds for a maximum of 10 reps, but never attempt the 11th, your body has no reason to enlarge upon its existing capacity.” - Mike Mentzer