Holiday Hustle Week
MP Weekly Workout 24
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Day 1 – Upper Body Strength
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Day 2 – Lower Body Power
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Day 3 – Back, Biceps & Rear Delts
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Day 4 – Core & Conditioning Circuit
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Day 5 – Full Body Strength
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Day 6 – Glutes, Legs & Abs
Day 1 – Upper Body Strength
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Bench Press – 4x6-8
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Incline Dumbbell Press – 3x8-10
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Shoulder Press Machine or DB Press – 3x8-10
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Cable Fly – 3x12-15
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Overhead Tricep Extension – 3x10-12
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Finisher: Push-Ups – 1xAMRAP
Day 2 – Lower Body Power
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Front Squat or Back Squat – 4x5-6
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Romanian Deadlift – 3x8
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Leg Press – 3x10
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Bulgarian Split Squats – 3x8 each leg
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Hamstring Curl – 3x12-15
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Finisher: 30s Wall Sit
Day 3 – Back, Biceps & Rear Delts
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Pull-Ups or Lat Pulldown – 4x6-8
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T-Bar Row or Barbell Row – 3x8-10
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Cable Row – 3x10-12
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Face Pulls – 3x12-15
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Barbell Curls – 3x10
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Reverse Curls – 2x12
Day 4 – Core & Conditioning Circuit
Repeat 3-4 rounds:
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20 Sit-Ups
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15 Leg Raises
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30 Russian Twists
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12 Burpees
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20 Air Squats
Cool down: 5–7 min steady cardio (bike, stepper, incline walk)
Day 5 – Full Body Strength
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Deadlift – 4x4-6
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Dumbbell Thrusters – 3x8
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Bench or Floor Press – 3x8
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Single-Arm Row – 3x10 each side
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Kettlebell Swings – 3x15
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Optional Finisher: Farmer Carry – 2x40 seconds
Day 6 – Glutes, Legs & Abs
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Hip Thrusts – 4x8-10
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Goblet Squat – 3x10-12
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Reverse Lunges – 3x10 each leg
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Lateral Lunges – 3x10 each side
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Weighted Crunches – 3x15
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Plank – 2x45-60 seconds
