Athlete Performance Protocol
MP Weekly Workout 22
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Day 1: Full Body Foundation
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Day 2: Upper Body Hypertrophy
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Day 3: Lower Body Athletic Build
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Day 4: Full Body Density
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Day 5: Athlete Performance Day
Day 1: Full Body Foundation
Focus: Mechanical tension + perfect form hypertrophy
Main Lifts
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Barbell Back Squat – 4x6 (3 sec eccentric)
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Dumbbell Bench Press – 4x8
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Lat Pulldown – 4x10
Accessory Circuit (3 rounds)
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Walking lunges – 12/leg
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Cable row – 12
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Plank – 45 sec
Finisher
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8 min EMOM:
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10 push-ups + 10 air squats
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Day 2: Upper Body Hypertrophy
Focus: Volume with clean execution
Supersets
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1A. Incline DB Press – 4x10
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1B. Single-arm DB Row – 4x10
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2A. Seated DB Shoulder Press – 3x10
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2B. Cable Face Pull – 3x15
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3A. EZ Bar Curl – 3x12
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3B. Rope Triceps Pushdown – 3x12
Finisher
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Push-up ladder: 2–4–6–8–10
Day 3: Lower Body Athletic Build
Focus: Strength + explosiveness balance
Main Work
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Romanian Deadlift – 4x8
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Front Squat – 4x6
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Box Jumps – 5x3 (explosive, full reset)
Accessory Circuit (3 rounds)
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Bulgarian split squat – 10/leg
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Hamstring curl – 12
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Hanging knee raise – 12
Finisher
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6 min sled push or sprint intervals
Day 4: Full Body Density
Focus: Work capacity + metabolic lean build
Circuit (4 rounds)
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Dumbbell Thrusters – 10
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Pull-ups (or assisted) – 8–10
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Kettlebell Swings – 15
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Push-ups – 15
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Walking lunges – 20 steps
Rest: 60–75 sec between rounds
Finisher
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5 min max burpees (steady pace)
Day 5: Athlete Performance Day
Focus: Strength endurance + total output
AMRAP (20–25 min)
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10 Goblet Squats
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10 Dumbbell Bench Press
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10 Bent-over Rows
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12 Box Step-ups
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200m run or 1 min cardio machine
Track total rounds completed.
Finisher
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Plank hold max time
