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