Matt Mendenhall’s Workout Routine and Diet Plan

Matt Mendenhall, who passed away in 2021, was a highly respected bodybuilder in the 1980s. He earned the nickname “Mr. Genetics” due to his naturally muscular physique, which consistently impressed audiences when he competed on stage. However, despite his impressive physique, Mendenhall was unable to attain professional bodybuilder status.

In this post, we will delve into the workout and diet plan that Mendenhall followed in order to achieve and maintain his impressive muscle mass. From his training routine to his nutritional habits, we will explore the strategies that helped Mendenhall build a physique that was admired by many.

Table of Contents

Matt Mendenhall’s Workout Principles

Matt Mendenhall was known for his exceptional work ethic, consistently pushing himself to the limit in his training sessions. Despite having naturally impressive genetics, he never relied solely on his natural talent and worked tirelessly to become a formidable competitor in the Mr. Olympia competition during the 1980s.

His training routine was based on traditional bodybuilding principles and included a variety of exercises designed to build muscle mass and enhance his overall physique.

While some bodybuilders prioritize sheer size over aesthetics, Matt’s approach was balanced, allowing him to achieve a muscular and visually pleasing physique. His dedication and discipline paid off, as he gained recognition for his impressive muscle development and impressive stage presence.

Matt Mendenhall’s Workout Routine

Matt Mendenhall was a physically fit man, standing at a towering height of 5 feet 11 inches and weighing around 235-245 pounds. His body was well-proportioned, with strong quadriceps and a wide back that gave him an aesthetic appearance.

To maintain and build his muscular frame, Matt followed a high-volume training program that was designed to add lean muscle mass. Like many other bodybuilders of his time, he focused on a variety of exercises that targeted different muscle groups.

In order to stay in top form, Matt visited the gym regularly, usually six days a week. He followed an antagonist workout split, meaning that he trained opposite muscle groups in a single session. This allowed him to get a full-body workout in a shorter amount of time, while also allowing for adequate recovery between sessions.

Now let’s have a look at how Matt Mendenhall’s workout routine used to be;

Chest

Incline dumbbell press- 5 sets of 6-8 reps
Flat dumbbell press- 5 sets of 6-8 reps
Barbell decline press- 4 sets of 6 reps
Dumbbell flys- 5 sets of 10-12 reps
Pullovers- 4 sets of 10 reps
Cable crossovers- 4 sets of 10 reps

Back

Deadlifts- 4 sets of 6-8 reps
Wide-grip pull-ups- 4 sets of 10 reps
T-bar rows- 4 sets of 8-10 reps
Front lat pulldowns- 4 sets of 10 reps
Rear lat pulldowns- 4 sets of 10 reps
Seated cable rows- 4 sets of 8-10 reps
Bent-over dumbbell rows- 4 sets of 10-12 reps
Hyperextensions- 4 sets of 12-15 reps

Shoulders

Behind-the-neck overhead press- 5 sets of 6-8 reps
Lateral raises- 5 sets of 8-10 reps
Rear-delt bent-over lateral raises- 5 sets of 8-10 reps
Barbell/dumbbell shrugs- 5 sets of 10 reps
Upright rows- 3 sets of 8-10 reps

Arms

Barbell curls- 4 sets of 8-10 reps
Dumbbell curls- 4 sets of 8-10 reps
Preacher curls- 4 sets of 8 reps
Concentration curls- 4 sets of 12 reps
Skull crushers- 4 sets of 8 reps
Overhead tricep extensions- 4 sets of 8 reps
Cable pushdowns- 4 sets of 8-12 reps
Barbell reverse curls- 4 sets of 8-10 reps
Wrist curls- 4 sets of 12 reps

Legs

Squats- 5 sets of 6 reps
Hack squats- 4 sets of 8-10 reps
Lying leg curls- 5 sets of 10-12 reps
Leg extensions- 5 sets of 10-12 reps
Standing calf raises- 5 sets of 10-15 reps
Seated calf raises- 5 sets of 10-12 reps
Calf presses on a leg press station- 5 sets of 10-12 reps
Donkey raises- 5 sets of 12 reps

Abdominals

Sit-ups- 4 sets of 30 reps
Crunches- 4 sets of 25-30 reps
Reverse crunches- 4 sets of 20-30 reps
Lying leg raises- 4 sets of 20-30 reps
Hanging leg raises- 4 sets of 30 reps
Russian twists- 4 sets of 25 reps

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Deadlifting

Matt used to really enjoy performing the deadlift as part of his back workouts. It was a key exercise for him and he consistently included it in his training routine.

However, in order to reduce the risk of any potential injuries, Matt would stop doing deadlifts for about six weeks before participating in a bodybuilding competition.

He did this as a precautionary measure to ensure that he was in good condition for the competition and to minimize the chances of any issues arising from lifting heavy weights during the deadlift.

Forced reps

Matt had a strong belief in the concept of training to failure, which means pushing your muscles to the point where they can no longer perform any more reps. He believed that this intense level of stimulation was necessary in order to promote both strength and muscle growth.

In order to ensure that his muscles were being adequately stimulated, Matt would often perform forced reps at the end of his working sets. These forced reps, which involve having a spotter assist with the final reps of a set, can be extremely challenging and make the workout routine quite grueling. However, despite the difficulty, Matt was able to achieve impressive muscle gains and become a strong contender for the prestigious Mr. Olympia title.

Matt Mendenhall’s Diet Plan

Matt Mendenhall was a competitive bodybuilder who followed a strict diet in order to achieve and maintain his physique.

He focused on consuming whole foods that provided lean proteins, complex carbohydrates, and healthy fats, as these nutrients are important for muscle recovery and growth.

During competition prep, Matt would limit his daily caloric intake to just 1800 calories and also lower his fat intake to achieve a lean and aesthetically pleasing appearance on stage. In order to adhere to his diet, Matt ate four major meals per day. So what did Matt Mendenhall’s diet plan look like? Let’s find out;

Meal 1

Protein shake (made with Apple juice, banana, ice, and protein powder)

Meal 2

Any seasonal fruit

Meal 3

Chicken or fish
Vegetables

Meal 4

Chicken or fish
Vegetables

Foods to avoid

In order to maintain a healthy weight and prevent the buildup of unhealthy fat on his body, Matt made a conscious effort to avoid consuming junk foods or highly processed or fried foods.

He didn’t necessarily track his macros or calories, but he still made sure to choose nourishing options for his meals and snacks. By making this effort, he was able to maintain a healthy and balanced diet.

Staying hydrated

Matt always made sure to drink plenty of water throughout the day to keep his body hydrated. Hydration is important for maintaining the proper functioning of the body’s systems, including the circulatory system and the digestive system.

By drinking water regularly, Matt was able to ensure that his body had enough fluids to function properly. In addition, staying hydrated can help to prevent dehydration, which can cause a range of symptoms including fatigue, dizziness, and dry mouth. By making sure to drink enough water, Matt was able to maintain his health and well-being.

Matt Mendenhall’s Supplements

To keep his body strong and muscular, Matt Mendenhall would incorporate certain supplements into his daily nutrition plan. By adding these supplements, he was able to ensure that his overall nutrition was complete and balanced. This helped him to maintain his desired physique and stay healthy.

Matt Mendenhall included the following supplements to help keep his gains;

Whey protein
Multivitamins
Vitamin B
Vitamin C
Omega 3 Fish Oil

Final Thought

Matt Mendenhall was a highly respected and accomplished bodybuilder who had a significant impact on the industry. If you are interested in incorporating his fitness routine into your own workouts, it is important to consider your own body type and goals.

This will help ensure that you are making the most of the program and seeing the best results. Working with a knowledgeable personal trainer can also be very helpful in getting the most out of the program.

Although it may take some effort, we believe that following Matt Mendenhall’s workout and diet plan can lead to significant improvements in your fitness and overall health.

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