Program

Mentzer Method — 12-Week Retraining

Progression

Double progression: add one rep each session at the same weight. When you reach the top of the rep range for two consecutive sessions, increase load by the exercise's default increment and return to the bottom of the rep range.

Workout A

Dumbbell Fly8–12

Incline Dumbbell Press5–8

Dumbbell Pullover8–12

Assisted Neutral-Grip Chin-Up5–8

Back Squat6–10

Hanging Knee Raise10–15

Workout B

Dumbbell Lateral Raise10–15

One-Arm Landmine Press5–8

Romanian Deadlift5–8

Chest-Supported Dumbbell Row6–10

Bulgarian Split Squat8–12

EZ-Bar Curl6–10

Close-Grip Push-Up8–12