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Mike Mentzer’s 4-Day Program

by Braden Manning
5 athletes joined

Program Description

How to Choose Weight: Use a weight on the lower end of the rep range and complete the set. Once you hit the upper end of the rep range, increase the weight by about 10 pounds and repeat How to Complete Reps: Use the 4-2-4 method when lifting these weights to get maximum results. This means: 4 second lift, 2 second pause, 4 second lowering Notes from Mike: Complete one workout every 96 hours. Warmup on the compound lift and only warmup as is necessary. You should have but one working set. This program is specifically designed to target the larger muscles in a minimalist fashion. Do not gauge the success of this program off of “feeing” such as being sore or achieving a pump. Instead gauge the success upon wether or not you are stronger the next time you perform that workout.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    May 01, 2025 12:58
  • Last Edited
    May 30, 2025 03:49
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
1
1-3 reps
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Deadlift (Barbell)
1
5-8 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
1-3 reps
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Deadlift (Barbell)
1
5-8 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
1-3 reps
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Deadlift (Barbell)
1
5-8 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
1-3 reps
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Deadlift (Barbell)
1
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press
1
8-15 reps
RPE 10
2
Straight Leg Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press
1
8-15 reps
RPE 10
2
Straight Leg Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press
1
8-15 reps
RPE 10
2
Straight Leg Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press
1
8-15 reps
RPE 10
2
Straight Leg Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Reverse Pec Deck
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Reverse Pec Deck
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Reverse Pec Deck
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Reverse Pec Deck
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
RPE 10
1B
Squat (Barbell)
1
8-15 reps
RPE 10
2
Straight Leg Calf Raise
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
RPE 10
1B
Squat (Barbell)
1
8-15 reps
RPE 10
2
Straight Leg Calf Raise
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
RPE 10
1B
Squat (Barbell)
1
8-15 reps
RPE 10
2
Straight Leg Calf Raise
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1 reps
RPE 10
1B
Squat (Barbell)
1
8-15 reps
RPE 10
2
Straight Leg Calf Raise
1
12-20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1A
Pec Deck (Machine)
1 Set
6-10 Reps
@10
1B
Incline Bench Press (Barbell)
1 Set
1-3 Reps
@10
2
Underhand Lat Pulldown
1 Set
6-10 Reps
@10
3
Deadlift (Barbell)
1 Set
5-8 Reps
@10
Day 2
1A
Leg Extension
1 Set
8-15 Reps
@10
1B
Leg Press
1 Set
8-15 Reps
@10
2
Straight Leg Calf Raise
1 Set
12-20 Reps
@10
Day 4
1A
Leg Extension
1 Set
1 Reps
@10
1B
Squat (Barbell)
1 Set
8-15 Reps
@10
2
Straight Leg Calf Raise
1 Set
12-20 Reps
@10
Day 3
1
Lateral Raise (Dumbbell)
1 Set
6-10 Reps
@10
2
Reverse Pec Deck
1 Set
6-10 Reps
@10
3
Bicep Curl (Barbell)
1 Set
6-10 Reps
@10
4A
Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
4B
Dip (Weighted)
1 Set
3-5 Reps
@10