2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week
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What is the main topic discussed in this episode?
If you want to pump your body and expand your mind, there's only one place to go. Mind Pump.
What is the MAPS Upper Lower program and who is it for?
Mind Pump.
Why does the upper lower split produce better results than full body workouts?
With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews.
You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump, brand new MAPS program. Brand new launch, MAPS Upper Lower. It's a classic bodybuilder split. You want to build your body, sculpt your body, shape your body, and you like to work out.
What are the phases of the MAPS Upper Lower program?
It's a four-day split. You're in the gym or working out at home four days a week.
How does the program structure prevent plateaus?
Upper Lower, day off, Upper Lower. That's how the split works. By the way, this program comes with an at-home version. If you just have dumbbells, you can also follow the program. But if you have a well-equipped home gym with a barbell and squat rack, then you can follow the program as well as it's laid out.
How does the final phase of the program focus on strength?
It comes with a men and women's version, so the program is a little bit different. Women like to focus more on glutes, a little bit more on shoulder versus chest.
What are the differences between the men's and women's versions of the program?
Guys, you get the classic dumbbells. breakdown.
What equipment do you need for the at-home version of MAPS Upper Lower?
This program has workout demos, exercise demos, coaching videos. And if you sign up now, you get it for 40% off. Plus you get live coaching with our personal trainer, our mind pump personal trainer here, Cole. So here's how you sign up. Go to mapsupperlower.com, use the code launch, get the 40% off discount and the live coaching. And this episode is brought to you by Olipop. So Olipop tastes like the sodas you had when you were a kid. They're delicious, but they're also very low in sugar. 50 calories per can. High in fiber. They're good. They taste good, and they're good. Well, I like them because I think they're good for me. A lot better than soda, that's for sure. And they have all kinds of crazy, amazing flavors.
They have traditional flavors, but then they have something like raspberry cream. I had one earlier. It tastes like a lollipop or like a popsicle when I was a kid. But again, 50 calories. So if you like drinking soda, you don't want the sugar, you don't want the calories, here's what you do. Go to drinkollipop.com slash mindpump. By the way, you can get a free can of Ollipop. If you buy any two cans of Ollipop in the store, they'll pay you back for one. It works on any flavor, any retailer. All right, here comes the show.
All right, real quick. If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com. I'm talking right now. Hit pause. Head on over to mindpumpstore.com. That's it. Enjoy the rest of the show.
All right, everybody. We have a brand new MAPS program. It's MAPS Upper Lower. This is a classic bodybuilder split. A lot of you guys have been asking for this. And we think this will fill the need. It's a great program. We're going to talk all about it today and give you guys the breakdown of what this program includes.
This is our first true four-day-a-week split program.
Yes, yes. So the reason why we created this, besides demand, right? People ask for certain things. We have... we have great full body muscle building programs, right? Like MAPS anabolic, classic, you know, muscle building, full body routine, right? Then we have like high volume, full body and high volume splits. We have MAPS split, very high volume, MAPS aesthetic, very high volume, not appropriate for most people. So a lot of people are like, oh, I want to do that program, but it's just too much for most people. It doesn't, produce great results with them because they just can't recover from it. Now, if you're advanced, they're great programs. But what we didn't have was kind of a moderate bodybuilder split.
We have a good beginner bodybuilder split with PPL, which we released relatively recently, right? It was, what, a few months ago?
Yeah, this is a good follow-up to that.
And PPL is super popular. It's a three-day bodybuilder split, push-pull legs. And so this is like a little bit of another step, right? It's an additional day a week, a little bit more volume, but still in the same – vein of that kind of bodybuilder split type routine so if you like routines that are kind of bodybuilder focused where you can shape sculpt a body and you want more volume than three days a week but you don't want the crazy volume of let's say split or aesthetic this is a great in the middle
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Chapters
8 chapters
1
What is the main topic discussed in this episode?
0:00–0:07
2
What is the MAPS Upper Lower program and who is it for?
0:07–0:07
3
Why does the upper lower split produce better results than full body workouts?
0:07–0:28
4
What are the phases of the MAPS Upper Lower program?
0:28–0:33
5
How does the program structure prevent plateaus?
0:33–0:48
6
How does the final phase of the program focus on strength?
0:48–0:54
7
What are the differences between the men's and women's versions of the program?
0:54–0:57
8
What equipment do you need for the at-home version of MAPS Upper Lower?
0:57–24:41
Speakers
5 identifiedMore from Mind Pump: Raw Fitness Truth
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2949: Why Eating Less and Training More Is the Reason You Are Not Losing Fat
2948: The Type of Exercise That Will Get You Past Sticking Points & Why This Beats Every Other Form of Exercise
2947: How to Build Glutes | Hip Thrust vs Squats What Bret Contreras Says Actually Works
2946: 5 Things Bodybuilders Figured Out Before Everyone Else (That Everyone Should Know)
2945: How to Actually Build Your Glutes: The Exact Diet and Training Blueprint