Mike Mentzer’s 4-Day Program

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.

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Week 1

Week 2

Week 3

Week 4

Underhand Lat Pulldown

Deadlift (Barbell)

Chest & Back

Straight Leg Calf Raise

Legs

Lateral Raise (Dumbbell)

Reverse Pec Deck

Bicep Curl (Barbell)

Delts & Arms

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