COURTNEY PATTERSON
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TRACK STAR TO TRAINER
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On Track TOTAL FITNESS
MP Weekly Workout 14
Athletic Hybrid Shred
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Day 1 – Power Lower
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Day 2 – Upper Strength + Core
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Day 3 – Conditioning Burn
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Day 4 – Total Body Hypertrophy
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Day 5 – Athletic Conditioning
Day 1 – Power Lower
Explosive strength + lower-body focus
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Barbell Back Squat – 5x5
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Box Jumps – 4x6
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Walking Lunges – 3x12/leg
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Romanian Deadlift – 3x10
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Sled Push or Sprint – 5 rounds
Day 2 – Upper Strength + Core
Push/pull balance with core stability
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Bench Press – 5x5
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Pull-Ups – 4xAMRAP
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Seated DB Shoulder Press – 3x10
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Cable Rows – 3x12
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Hanging Leg Raises – 3x15
Day 3 – Conditioning Burn
High-intensity fat loss + endurance
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Assault Bike / Row – 10 rounds (20s sprint / 40s rest)
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Battle Ropes – 4x30s
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Kettlebell Swings – 4x20
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Burpees – 3x15
Day 4 – Total Body Hypertrophy
Volume + muscle pump
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Incline DB Press – 4x12
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Lat Pulldown – 4x12
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Leg Press – 4x15
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Lateral Raises – 3x15
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Bicep + Tricep Superset – 3x12 each
Day 5 – Athletic Conditioning
Agility + functional performance
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Ladder Drills – 10 min
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Shuttle Runs – 5 rounds
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Farmer's Carry – 4x40 yards
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Med Ball Slams – 4x15
