2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week

In this episode the guys break down their brand new MAPS Upper Lower program — a classic four day bodybuilder split designed for people who want to shape, sculpt and build their body with more volume than a full body routine but without the intensity of programs like MAPS Aesthetic. They cover why the upper lower split is one of their personal favorite ways to train, how the three phase structure prevents plateaus, why the final phase ends with a five by five strength focus, and why they built separate men's and women's versions with different priority lifts.

MAPS Upper Lower: ⁠ https://mapsupperlower.com⁠ Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. At home dumbbell version included.

SPONSORS

Olipop: ⁠ https://drinkolipop.com/mindpump⁠ Buy any two cans of Olipop in store (any flavor, any retailer) and they will pay you back for one. New flavors: Blackberry Vanilla and Raspberry Sherbet. New can designs.

LINKS

Mind Pump Store: ⁠ https://mindpumpstore.com⁠

Maps Fitness Products: ⁠ https://mapsfitnessproducts.com⁠

Instagram: @mindpumpmedia

0:00 - Intro

2:08 - Introducing MAPS Upper Lower — what it is and who it's for

3:32 - Why the upper lower split produces great results and how it differs from full body

9:02 - Phase breakdown — rep schemes, set structures and why the program ends with five by five

16:20 - Why the final phase ends heavy instead of starting heavy like MAPS Anabolic

18:38 - Men's vs. women's versions — shoulder priority, glute priority and why they're different

20:10 - At home version and what equipment you need

21:11 - Live coaching with Cole