Mike Sommerfeld’s Brutal Prep Begins – 2 Workouts, 30 Sets a Day, and No Excuses

[Mike Sommerfeld]

Mike Sommerfeld is officially in prep mode, and he’s not playing games.

At 17 weeks out from competition, Mike's diving straight into a high-volume, two-a-day training split—logging 30 working sets a day across chest, shoulders, and triceps. This is after taking nearly four months off with zero gear, zero peptides, and just focusing on recovery.

Session 1 Highlights:

• Focused on chest (flies, incline press, dumbbell press)
• Tracking every rep and weight in his logbook
• Emphasis on progressive overload: more weight or reps every single session
• Targeting 20 working sets per muscle group by week's end
• Total commitment: “It’s grow season for 4 weeks, then we shred the f*** down.”

Session 2:

• Shoulders and triceps
• Side laterals (cable + machine), overhead presses, overhead extensions, dips
• Extreme muscle fatigue kicking in, but his mindset’s dialed in: “It’s kill mode only.”

The Mental Side: Mike reveals his "Pandora’s Box" strategy—he channels dark, ugly thoughts during the hardest sets to fuel aggression and push through mental walls. Skipping reps = losing Olympia = losing everything. He makes it crystal clear: there is no fallback plan.

Nutrition & Recovery:

• Calories: ~2,900–3,000/day
• Protein: 300g | Carbs: 250–300g | Fats: ~80g
• Custom app + handwritten plans from Neil Yoda Hill
• Focus on food timing, digestion, and deep sleep as critical to recovery

Quote of the Day:

“I’m going to lock myself into pain for the next 17 fing weeks… Whatever it takes to win that fing title.”

Mike’s message? No fluff. No motivation speeches. Just war.

Watch the full prep day in the video below:



Anyone else running two-a-days for prep? What’s your strategy? Drop your thoughts below