Program Description
Unlock your potential with the Mike Mentzer 4-Day Program, a meticulously designed 12-week strength training regimen that emphasizes high-intensity workouts for maximum muscle growth. This program features 48 sessions, strategically structured to target all major muscle groups through a variety of compound and isolation exercises, including barbell curls, dips, and squats. Each workout combines supersets and focused rep ranges to ensure you're pushing your limits while promoting recovery. Whether you're a seasoned lifter or just starting out, this program will help you build strength and achieve your fitness goals with confidence.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout30 minutes
- CreatedNov 14, 2025 05:21
- Last EditedDec 20, 2025 11:05
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.2%
Triceps
15.4%
Hamstrings
11.5%
Chest
10%
Glutes
10%
Calves
7.7%
Front Delts
6.5%
Biceps
5.4%
Lats
3.8%
Abs
3.5%
Lower Back
3.1%
Upper Back
2.3%
Adductors
1.9%
Abductors
1.9%
Forearms
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Lat Pulldown
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Lat Pulldown
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Lat Pulldown
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Lat Pulldown
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Lat Pulldown
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Lat Pulldown
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Lat Pulldown
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Lat Pulldown
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Lat Pulldown
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Lat Pulldown
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Lat Pulldown
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Lat Pulldown
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Leg Press
1
5-8 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Leg Press
1
5-8 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Leg Press
1
5-8 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Leg Press
1
5-8 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Leg Press
1
5-8 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Leg Press
1
5-8 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Leg Press
1
5-8 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Leg Press
1
5-8 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Leg Press
1
5-8 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Leg Press
1
5-8 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Leg Press
1
5-8 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Leg Press
1
5-8 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Dip (Weighted)
1
5-8 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
French Press
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Dip (Weighted)
1
5-8 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
French Press
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Dip (Weighted)
1
5-8 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
French Press
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Dip (Weighted)
1
5-8 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
French Press
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Dip (Weighted)
1
5-8 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
French Press
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Dip (Weighted)
1
5-8 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
French Press
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Dip (Weighted)
1
5-8 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
French Press
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Dip (Weighted)
1
5-8 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
French Press
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Dip (Weighted)
1
5-8 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
French Press
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Dip (Weighted)
1
5-8 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
French Press
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Dip (Weighted)
1
5-8 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
French Press
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
2
Dip (Weighted)
1
5-8 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
French Press
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Squat (Smith Machine)
1
5-10 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Squat (Smith Machine)
1
5-10 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Squat (Smith Machine)
1
5-10 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Squat (Smith Machine)
1
5-10 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Squat (Smith Machine)
1
5-10 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Squat (Smith Machine)
1
5-10 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Squat (Smith Machine)
1
5-10 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Squat (Smith Machine)
1
5-10 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Squat (Smith Machine)
1
5-10 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Squat (Smith Machine)
1
5-10 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Squat (Smith Machine)
1
5-10 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
6-10 reps
RPE 10
1B
Squat (Smith Machine)
1
5-10 reps
RPE 10
2
Calf Raise (Leg Press)
1
10-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Bicep Curl (Barbell)1 Set
6-10 Reps
@10
2
Dip (Weighted)1 Set
5-8 Reps
@10
3
Tricep Pushdown (Cable)1 Set
6-10 Reps
@10
4
French Press1 Set
5-8 Reps
@10
Day 4
1A
Leg Extension1 Set
6-10 Reps
@10
1B
Squat (Smith Machine)1 Set
5-10 Reps
@10
2
Calf Raise (Leg Press)1 Set
10-20 Reps
@10
Day 2
1A
Leg Extension1 Set
6-10 Reps
@10
1B
Leg Press1 Set
5-8 Reps
@10
2
Calf Raise (Leg Press)1 Set
10-20 Reps
@10
Day 1
1A
Pec Deck (Machine)1 Set
6-10 Reps
@10
1B
Incline Bench Press (Barbell)1 Set
6-10 Reps
@10
2
Romanian Deadlift (Barbell)1 Set
5-8 Reps
@10
3
Lat Pulldown1 Set
6-10 Reps
@10