MP Weekly Workout 13
The 5-Day "Live Shredded" Split
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Day 1: The Foundation
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Day 2: The Engine
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Day 3: Active Recovery / Mobility
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Day 4: The Build
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Day 5: The Grind
Day 1 – The Foundation
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Front Squats: 4 sets of 8 reps
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Arnold Press: 3 sets of 10 reps
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Weighted Pull-Ups (or Lat Pulldowns): 3 sets of 10 reps
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Dumbbell Renegade Rows: 3 sets of 12 reps (Total)
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Farmer's Walk: 4 rounds of 40 meters
Finisher: 5 minutes of Jump Rope (Moderate pace)
Day 2 – The Engine
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Kettlebell Swings: 4 sets of 15 reps
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Goblet Squats: 3 sets of 12 reps
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Push-Ups (Hand-Release): 3 sets to failure
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Box Jumps: 3 sets of 10 reps (Step down safely)
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Plank with Shoulder Taps: 3 sets of 45 seconds
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Conditioning: 15 minutes of steady-state rowing or incline walking.
Day 3 – Active Recovery/Mobility
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Foam Rolling: 10 minutes (Full body)
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Dynamic Stretching: Leg swings, arm circles, and "World's Greatest Stretch."
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Light Activity: 30-minute walk or light swimming.
Day 4 – The Build
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Dumbbell Bench Press: 4 sets of 10 reps
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Romanian Deadlifts: 3 sets of 12 reps
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Dumbbell Walking Lunges: 3 sets of 12 reps per leg
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Face Pulls: 3 sets of 15 reps
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Dips: 3 sets of 10-12 reps
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Hammer Curls: 3 sets of 12 reps (Branded "Arm Blaster" style)
Day 5 – The Grind
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Barbell Clean & Press: 5 sets of 5 reps (Focus on form, not max weight)
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Medicine Ball Slams: 4 sets of 12 reps
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Chin-Ups: 3 sets of 8-10 reps
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Step-Ups with Dumbbells: 3 sets of 10 reps per leg
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Hanging Knee Raises: 3 sets of 15 reps
Finisher: 500m Row Sprint (Medium effort)
