Power & Punish
MP Weekly Workout 21
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Day 1 – Chest
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Day 2 – Quads (Explosive)
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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 (Heavy HIIT)
Day 1 – Chest
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Bench Press – 6x4 (heavy)
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Incline DB Press – 4x8
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Weighted Dips – 4x10
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Cable Fly (high-to-low) – 3x12
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Plyo Push-Ups – 3x12
Day 2 – Quads (Explosive)
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Jump Squats – 3x15
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Pause Squat – 5x3
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Front Squat – 4x6
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Walking Lunge – 4x20
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Leg Extension – 3x20
Day 3 – Back + Biceps
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Rack Pull – 5x5
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Pull-Ups – 4xFailure
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One-Arm Row – 4x10
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Lat Pulldown – 3x15
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Barbell Curl – 4x8
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Alternating DB Curl – 3x12
Day 4 – Shoulders + Core
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Standing Barbell Press – 5x5
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Superset: Arnold Press + Lateral Raise – 4x10/15
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Face Pull – 3x15
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DB Shrug – 3x12
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Core: Hanging Leg Raise, Ab Wheel Rollout, V-Ups
Day 5 – Glutes/Hams
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Conventional Deadlift – 5x5
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Hip Thrust – 4x8
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Walking Lunge – 3x20
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Leg Curl – 3x15
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Cable Kickback – 3x20
Day 6 – Conditioning
4 Rounds:
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Sled Push 40m
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Battle Ropes 30s
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Row 250m
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10 Burpees
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20 Sit-Ups
