4 WEEK No Quit November
MP Weekly Workout 19
Foundation Of Fire
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Day 1 – Chest + Core
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Day 2 – Quads
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Day 3 – Back + Biceps
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Day 4 – Shoulders + Core
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Day 5 – Glutes/Hams
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Day 6 – Conditioning
Day 1 – Chest + Core
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Barbell Bench Press – 5x6
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Incline Dumbbell Press – 4x10
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Cable Fly – 3x15
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Dips – 3xFailure
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Decline Push-Ups – 2xBurnout
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Core: Hanging Leg Raise 3x15, Weighted Plank 3x1min
Day 2 – Quads
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Back Squat – 5x5
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Bulgarian Split Squat – 4x10
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Leg Press – 4x12
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Step-Through Lunge – 3x12/leg
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Leg Extension – 3x15
Day 3 – Back + Biceps
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Deadlift – 5x5
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Pull-Ups – 4x10
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Barbell Row – 4x10
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Seated Cable Row – 3x12
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Barbell Curl – 4x10
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Hammer Curl – 3x12
Day 4 – Shoulders + Core
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Overhead Press – 5x6
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Arnold Press – 4x10
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Lateral Raise – 4x15
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Reverse Pec Deck – 3x15
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Upright Row – 3x12
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Core Circuit: Cable Woodchop, Sit-Up, Plank
Day 5 – Glutes/Hams
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Romanian Deadlift – 4x8
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Hip Thrust – 4x10
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Glute Ham Raise – 4x12
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Walking Lunge – 3x20 steps
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Hamstring Curl – 3x15
Day 6 – Conditioning
4–5 rounds:
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Power Clean & Press – 10
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Burpee – 15
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Pull-Up – 10
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Front Squat – 10
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Sprint 30 sec
