GOTO SPLIT

mentzer-inspired recovery split • 8-9 day cycle

TRAINING SCHEDULE

Day Workout
Mon Back
Tue Rest
Wed Shoulders / Traps / Triceps
Thu Rest
Fri Chest / Biceps
Sat Rest
Sun Legs
Mon Rest (reassess recovery here)

WORKOUT A - BACK

date:
Machine Pullover or DB Pullover
x
Optional: Pulldown or Pull-ups
x
Deadlifts / Rack Pulls
x (1 set to failure)
Optional Rows
if you didn't do pulldowns above
x

WORKOUT B - SHOULDERS / TRAPS / TRICEPS

date:
Overhead Press (any variation)
x
Lateral Raise on Sides (prefer machine)
x
Superset: Front DB Raises
x
Shrugs
x
Reverse Flys or Rear Delt DB
x
Triceps Dips or Pushdowns
x

WORKOUT C - CHEST / BICEPS

date:
Dumbbell or Machine Fly
x
Incline Press
x
Dips
x
Straight Barbell or Close Grip Pulldown
x
Straight Bar Machine Curls
x

WORKOUT D - LEGS

date:

Squat Focused Day

Squat or Leg Press
x
Leg Extension
x
Leg Curl
x
Straight and Seated Calf Raise
x • x

Deadlift Focused Day

Deadlift or Deads Variation
x
Leg Extension
x
Leg Curl
x
Straight and Seated Calf Raise
x • x
"Like Tom Platz said — twice a month is a sweet spot for squats when intensity is high and recovery is prioritized."

Alternate each lower-body session like this:

  1. Heavy squat (6-10) + quad focus
  2. Deadlifts + hamstring/glute focus
  3. Squats for higher reps (15-50) (tempo or metabolic work)
  4. Deadlift variation or posterior chain burnout

That's roughly 2 squat patterns and 2 hinge patterns over the course of a month.

PROGRESS GUIDELINES

  • Only train if fully recovered (strength should trend upward)
  • 1 working set per movement, to absolute failure
  • If progress stalls: extend rest days or reduce volume
"Train Hard. Recover Harder." — Mike Mentzer

RECOVERY ASSESSMENT

Assess mental & physical readiness before restarting cycle.