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.

Mike mentzer 4 day program

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bicep Curl (Barbell)

Dip (Weighted)

Tricep Pushdown (Cable)

French Press

Calf Raise (Leg Press)

Romanian Deadlift (Barbell)

Lat Pulldown

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