Wednesday and Saturday

Mike Mentzer had perfect aesthetics and admitted he built his body with High-Volume training.

Leg Exercises:

Squats / Hack Squats / Leg Press / Leg Extensions / Leg Curls

Daily or as Needed

Abdominal Exercises:

Situps / Rope Crunches

Calf Exercises:

Standing Calf Raises / Donkey Calf Raises / Seated Calf Raises

Forearm Exercises:

Seated Barbell Wrist Curls/ Reverse Barbell Wrist Curls / Behind the Back Barbell Wrist Curls / Hammer Curls / Reverse Barbell Curls

Neck exercises:

Wrestlers Bridges / Neck Curls / Neck Harness Curls