Weekly Workout 21

Full Body Density Circuit

MP Weekly Workout 21

• Day 1: Foundation Density

• Day 2: Power Density

• Day 3: Hypertrophic Pressure

• Day 4: Metabolic Kill Switch

• Day 5: Density Test Day

Day 1: Foundation Density

Format: 4-block circuit (45 sec work / 15 sec rest) x 4 rounds

Circuit A

1. Barbell Back Squat

2. Push-ups (controlled tempo)

3. Bent-over Dumbbell Row

4. Plank hold

Circuit B

1. Romanian Deadlift

2. Dumbbell Shoulder Press

3. Walking Lunges

4. Dead Bug core

Finisher (8 min AMRAP):

1. 10 goblet squats

2. 10 push-ups

3. 10 sit-ups

Day 2: Power Density

Format: EMOM x 20 minutes (rotate 5 stations)

EMOM Stations:

1. Box Jumps (or jump squats)

2. Dumbbell Clean & Press

3. Kettlebell Swings

4. Medicine Ball Slams

5. Burpees

   Repeat 4 rounds

Finisher (speed ladder):

1. 2-4-6-8-10 reps:

2. Push-ups

3. Air squats

4. Sit-ups

Day 3: Hypertrophic Pressure

Format: 3 giant sets, 40 sec work / 20 sec rest

Giant Set 1

1. Incline Dumbbell Press

2. Lat Pulldown or Pull-ups

3. Goblet Squat

4. Hanging Knee Raise

Giant Set 2

1. Dumbbell Row

2. Dumbbell RDL

3. Arnold Press

4. Reverse Lunge

Giant Set 3 5. Cable Chest Fly 6. Cable Curl 7. Triceps Rope Pushdown 8. Plank shoulder taps

Finisher (burnout set):

1. Push-ups to failure

2. Bodyweight squats to failure

Day 4: Metabolic Kill Switch

Format: 5 rounds for time (minimal rest)

1. 400m run (or 2 min cardio machine)

2. 15 kettlebell swings

3. 12 burpees

4. 20 alternating dumbbell snatches

5. 30 mountain climbers

   Rule: Every round must stay within the same time window—no slowing down.

   Finisher (Tabata 4 min):

6. 20 sec high knees / 10 sec rest

Day 5: Density Test Day

Format: 25-minute AMRAP (track total rounds)

1. 10 barbell thrusters (or DB thrusters)

2. 10 pull-ups (or band-assisted)

3. 15 box step-ups

4. 15 push-ups

5. 20 kettlebell swings

6. 200m run

   Goal: Maintain pace across full 25 minutes—this is the "performance under fatigue" test.