4 WEEK No Quit November
MP Weekly Workout 20
Intensity Ignited
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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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Incline Barbell Press – 4x8
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Superset: Flat DB Press + Push-Up – 4x12 / 15
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Cable Fly (low-to-high) – 3x15
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Pec Deck – 3xFailure
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Core: Decline Sit-Up 3x20, Cable Crunch 3x15
Day 2 – Quads
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Front Squat – 5x5
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Hack Squat – 4x10
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Step-Up – 3x12
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Leg Press (narrow stance) – 3x15
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Wall Sit – 3x1min
Day 3 – Back + Biceps
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Weighted Pull-Up – 4x6–8
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T-Bar Row – 4x10
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Lat Pulldown – 3x12 ➔ dropset
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Dumbbell Row – 3x12
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Preacher Curl – 3x12 ➔ dropset
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Cable Curl – 3x15
Day 4 – Shoulders + Core
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Seated DB Shoulder Press – 4x8
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Lateral Raise + Front Raise – 4x15 superset
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Reverse Fly – 3x15
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Barbell Upright Row – 3x10
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Core: Weighted Plank, Russian Twist, Hanging Knee Raise
Day 5 – Glutes/Hams
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Sumo Deadlift – 4x6
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Hip Thrust (pause top) – 4x10
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Good Morning – 3x10
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Leg Curl – 3x15
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Sled Drag – 4 rounds
Day 6 – Conditioning
5 Rounds For Time:
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10 Thrusters
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15 Box Jumps
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20 Kettlebell Swings
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25 Air Squats
