Finish Strong
MP Weekly Workout 22
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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 – Full Body "No Quit" Circuit
Day 1 – Chest + Core
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Incline Bench – 5x8
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DB Bench – 4x12
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Cable Fly – 4x15
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Push-Ups (tempo) – 3xFailure
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Core: Cable Crunch, Side Plank, Reverse Crunch
Day 2 – Quads
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Back Squat – 5x5
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Bulgarian Split Squat – 4x12
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Leg Press – 4x15
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Jump Lunges – 3x20
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Leg Extension – 3x20
Day 3 – Back + Biceps
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Pull-Up – 5xFailure
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Barbell Row – 4x8
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Seated Cable Row – 4x12
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Pullover – 3x15
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21s (bicep curls) – 3 sets
Day 4 – Shoulders + Core
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DB Press – 5x10
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Lateral Raise – 4x15
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Reverse Fly – 3x15
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Front Plate Raise – 3x15
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Core: Plank 3x1min, Cable Twist 3x15
Day 5 – Glutes/Hams
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Deadlift – 5x5
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Hip Thrust – 4x12
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Ham Curl – 3x15
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Step-Ups – 3x12
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Kettlebell Swing – 3x20
Day 6 – Conditioning
Perform 5 rounds:
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10 Clean & Press
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15 Push-Ups
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20 Air Squats
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15 Pull-Ups
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10 Burpees
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Sprint 200m
