Podcasts · Mind Pump: Raw Fitness Truth
2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week
· 25 min
Episode 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
Links in the notes 2
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