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
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout30 minutes
- CreatedMay 01, 2025 12:58
- Last EditedJul 08, 2025 03:53
Summary
Unlock your strength potential with Mike Mentzer’s 4-Day Program, a focused 4-week training regimen designed to maximize muscle growth and power. This program emphasizes supersets for chest, back, and legs, ensuring you push your limits while maintaining intensity. With just four sessions each week, you'll efficiently target major muscle groups using essential equipment found in a garage gym. Get ready to elevate your lifting game and achieve impressive results!
