The Performance Shift

5-Day Strength & Athletic Performance Program

A week built around controlled strength, unilateral movements, athletic power, and conditioning—without repeating the usual push/pull/legs format.

MONDAY — POWER + PRECISION

Warm-Up

• 3 min jump rope

• World's Greatest Stretch — 5/side

• Inchworms — 8

• Bodyweight Squats — 15

Workout

1. Hang Power Clean — 4 × 4

2. Front-Foot Elevated Reverse Lunge — 3 × 8/leg

3. Dumbbell Floor Press — 4 × 8

4. Single-Arm Dumbbell Row — 4 × 10/side

5. Landmine Press — 3 × 10/side

6. Single-Leg Calf Raise — 3 × 15/side

Finisher — Power 3
Complete 3 rounds:

• 8 Box Jumps

• 10 Med Ball Slams

• 20 Mountain Climbers

Rest 60–90 sec between rounds.

TUESDAY — UNILATERAL LOWER BODY

Warm-Up

• Lateral Band Walks — 2 × 15/side

• Reverse Lunges — 10/side

• Glute Bridges — 15

• Lateral Hops — 10/side

Workout

1. Single-Leg Romanian Deadlift — 4 × 8/leg

2. Bulgarian Split Squat — 4 × 8/leg

3. Barbell Hip Thrust — 3 × 10

4. Lateral Lunge — 3 × 10/side

5. Single-Leg Leg Press — 3 × 12/leg

6. Seated Calf Raise — 4 × 15

Finisher — The 60-Second Burn
3 rounds:

• 20 sec Wall Sit

• 20 sec Alternating Reverse Lunges

• 20 sec Squat Hold

Rest 60 sec.

WEDNESDAY — ATHLETE ENGINE

Warm-Up

• 5 min easy bike or jog

• High Knees — 30 sec

• Butt Kicks — 30 sec

• A-Skips — 2 × 20 yd

Conditioning Circuit

Complete 4 rounds:

• 250m Row

• 12 Dumbbell Clean & Press

• 10 Pull-Ups or Assisted Pull-Ups

• 12 Alternating Dumbbell Snatches

• 16 Walking Lunges

• 30 sec Battle Ropes

Rest: 90 sec after each round.

Core Finisher

3 rounds:

• 12 Hanging Knee Raises

• 10 Dead Bugs/side

• 30 sec Hollow Hold

THURSDAY — TEMPO STRENGTH

The rule: Slow down the lowering portion of every rep.

Workout

1. Incline Dumbbell Press — 4 × 8
   3-second lowering phase

2. Chest-Supported Row — 4 × 10
   2-second squeeze at the top

3. Goblet Squat — 4 × 10
   3-second lowering phase

4. Seated Dumbbell Shoulder Press — 3 × 10

5. Cable Lateral Raise — 3 × 12/side

6. Cable Curl + Overhead Triceps Extension — 3 × 12 each

Finisher — Mechanical Drop Set
Push-Ups:

• 8–10 regular

• Immediately 8–10 knees

• Immediately hold the bottom position as long as possible

Complete 2 rounds.

FRIDAY — THE 5-MOVE FINALE

Complete 5 rounds for quality:

1. Dumbbell Deadlift → High Pull — 10
2. Push-Up to Dumbbell Row — 8/side
3. Goblet Lateral Squat — 10/side
4. Alternating Dumbbell Reverse Lunge → Knee Drive — 10/side
5. Bear Crawl — 20 yards

Rest 90 sec between rounds.

FINAL CHALLENGE — "SHIFT FINISHER"

Complete 3 rounds:

• 10 Burpees

• 15 Kettlebell Swings

• 20 Air Squats

• 30-sec Plank

Goal: Record your total time and try to beat it the next time you run the workout.

MP TRAINING TIP

Don't chase maximum weight this week. Focus on control, explosive movement, and clean reps. The goal is to train strength that actually transfers to movement—not just move weight from point A to point B.