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Mike Mentzer 4 day routine
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Mike Mentzer 4 day routine routine by wilcotannemaat is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
1 Set per exercise till failure. 1 Training every 4th day. 1e Exercise is warm-up. Legext day 4 is 1 rep hold for 10-20 sec Rep ranges: 1-3; 5-8; 6-10; 12-15; 15-20
Routine detail
Day 1
1 Chest & Back
Est. 17 min
5 exercises
Machine Incline Chest Press
3 Sets x 15 Reps
Pec Deck
1 Set x 10 Reps
Machine Incline Chest Press
1 Set x 3 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 10 Reps
Barbell Deadlift
1 Set x 8 Reps
Day 2
2 Legs 1
Est. 15 min
4 exercises
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
1 Set x 15 Reps
Machine Leg Press
1 Set x 15 Reps
Machine Calf Raise
1 Set x 20 Reps
Day 3
3 Delts & Arms
Est. 18 min
6 exercises
Machine Assisted Dip
3 Sets x 15 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Dumbbell Bent-Over Raise
1 Set x 10 Reps
Barbell Curl
1 Set x 10 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 10 Reps
Dip
1 Set x 5 Reps
Day 4
4 Legs 2
Est. 15 min
4 exercises
Barbell Squat
3 Sets x 15 Reps
Machine Leg Extension
1 Set x 1 Rep
Barbell Squat
1 Set x 15 Reps
Machine Calf Raise
1 Set x 20 Reps
