Mentzer HD-1 Routine (Modified)

After being on the stock HD-1 program through 8 cycles (about four months) I found my upper body work starting to slow. I was getting to the point where progress was slowing to a stand-still, yet I found my leg work continuing to progress by leaps and bounds. After looking at the standard routine it's was obvious that the leg work was being done at 2 times the frequency of the remaining work.

After some soul searching I decided to try an experiment. I would drop one of the leg workouts there by increasing the frequency of the upper body / back work. I tried this for a couple of cycles and it worked!

About the same time that I started the modified routine I had also started pro-hormones. To take advantage of the improved recovery ability afforded by those supplements I decided to increase the frequency further and started working out 3x a week.

As you can see by the results, my body measurements started to take off again.


The modified routine consists of one set each (not including warm-ups):

Workout A
  • Flat Dumbell Flies Super Setted1 with
  • Incline Press
  • Close Grip, Palms Down Pull Down
  • Reguar Deadlift
Workout B
  • Leg Extension Super Setted1 with
  • Squats
  • Toe Raise
Workout C
  • Dumbell Laterals
  • Bent Over Dumbell Laterals
  • Curl (Straight Bar)
  • Tricep Pressdown Super Setted1 with
  • Dips
  • Each workout takes anywere from 15-30 minutes.
  • Also do one set of ab work with each workout
Subsequently, I've modified the routie further and replaced the dumbell work in Workout C with Military Presses to help build the upper chest and traps.
I'm also considering adding another set (not super setted) of bench presses to Aorkout A
1 A superset is when you move IMMEDIATELY from one exerscise to the next, NO REST between