4 WEEK Power Progression
MP Weekly Workout 14
Overview:
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Week 1: Establish baseline (moderate weight)
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Week 2: +5-10 lbs on compounds, +2 reps on accessories.
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Week 3: Introduce supersets (e.g., Incline DB Press + Push-Ups).
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Week 4: Max Out Week – test 1RM on Squat, Bench, Deadlift.
Weekly Structure:
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Day 1 – Power Push (Chest, Shoulders, Triceps)
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Day 2 – Lower Strength (Quads, Glutes, Hamstrings)
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Day 3 – Rest / Mobility
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Day 4 – Power Pull (Back, Biceps)
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Day 5 – Conditioning & Core
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Day 6 – Light Cardio or Yoga
Day 1 – Power Push
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Bench Press – 4x6 (progressive weight each week)
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Overhead Press – 3x8
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Incline Dumbbell Press – 3x10
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Dips – 3x12
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Finisher: Push-Up Ladder (max effort in 5 min)
Day 2 – Lower Strength
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Back Squat – 5x5
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Romanian Deadlift – 4x8
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Bulgarian Split Squat – 3x10/leg
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Walking Lunges – 3x20 steps
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Finisher: 100 bodyweight Jump squats (broken up as needed)
Day 3: Rest/Mobility
Day 4 – Power Pull
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Deadlift – 4x6
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Pull-Ups (weighted if possible) – 4xAMRAP
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Barbell Row – 3x8
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Face Pulls – 3x12
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Hammer Curls – 3x15
Day 5 – Conditioning & Core
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EMOM (Every Minute on the Minute - 15 min)
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Odd minutes: 12 kettlebell swings
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Even minutes: 10 burpees
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Core Circuit (3 rounds, no rest):
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Hanging Leg Raises – 12
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Russian Twists – 20
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Plank Hold – 1 min
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Day 6: Light Cardio Or Yoga
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20 min of light cardio (walking, yoga, swimming, cycling)
