PHASE OVERVIEW

PHASE I PHASE II PHASE III PHASE IV PHASE V PHASE VI

LENGTH
2 weeks 2 weeks 2 weeks 2 weeks 2 weeks 2 weeks
OF PHASE

WORKOUT
FREQUENCY
Mobility 4 x a week (optional) 4 x a week (optional) 4 x a week (optional) 4 x a week (optional) 4 x a week (optional) 4 x a week (optional)

Rest 4 x a week (optional) 4 x a week (optional) 4 x a week (optional) 4 x a week (optional) 4 x a week (optional) 4 x a week (optional)

SET & REP 3 x 1-3 Reps 3 x 1-3 Reps 3 x 1-3 Reps 3 x 1-3 Reps 3 x 1-3 Reps 3 x 1-3 Reps
RANGE (per limb) (per limb) (per limb) (per limb) (per limb) (per limb)

REST BETWEEN 1-3 minutes 1-3 minutes 1-3 minutes 1-3 minutes 1-3 minutes 1-3 minutes
SETS

**BEFORE YOU START, reference the exercise video demonstrations in the MAPS OLDTIME STRENGTH section of your membership site.
(Found after you login to your account at www.mindpumpmedia.com)

1 MAPS Oldtime Strength © 2023 Maps Fitness Products LLC, All rights reserved.
 WORKOUT CALENDAR
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WEEK 1

Phase I Phase I Phase I Phase I Phase I Phase I Phase I

Workout #1 Rest or Mobility Workout #2 Rest or Mobility Workout #3 Rest or Mobility Rest or Mobility
PHASE I

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WEEK 2

Phase I Phase I Phase I Phase I Phase I Phase I Phase I

Workout #1 Rest or Mobility Workout #2 Rest or Mobility Workout #3 Rest or Mobility Rest or Mobility

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WEEK 3

Phase II Phase II Phase II Phase II Phase II Phase II Phase II

Workout #1 Rest or Mobility Workout #2 Rest or Mobility Workout #3 Rest or Mobility Rest or Mobility
PHASE II

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WEEK 4

Phase II Phase II Phase II Phase II Phase II Phase II Phase II

Workout #1 Rest or Mobility Workout #2 Rest or Mobility Workout #3 Rest or Mobility Rest or Mobility

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WEEK 5

Phase III Phase III Phase III Phase III Phase III Phase III Phase III
Workout #1 Rest or Mobility Workout #2 Rest or Mobility Workout #3 Rest or Mobility Rest or Mobility
PHASE III

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WEEK 6

Phase III Phase III Phase III Phase III Phase III Phase III Phase III
Workout #1 Rest or Mobility Workout #2 Rest or Mobility Workout #3 Rest or Mobility Rest or Mobility

Complete each phase for a total of 2 weeks before moving on to the next phase.

2 MAPS Oldtime Strength © 2023 Maps Fitness Products LLC, All rights reserved.
 WORKOUT CALENDAR
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WEEK 7

Phase IV Phase IV Phase IV Phase IV Phase IV Phase IV Phase IV

Workout #1 Rest or Mobility Workout #2 Rest or Mobility Workout #3 Rest or Mobility Rest or Mobility
PHASE IV

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WEEK 8

Phase IV Phase IV Phase IV Phase IV Phase IV Phase IV Phase IV

Workout #1 Rest or Mobility Workout #2 Rest or Mobility Workout #3 Rest or Mobility Rest or Mobility

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WEEK 9

Phase V Phase V Phase V Phase V Phase V Phase V Phase V

Workout #1 Rest or Mobility Workout #2 Rest or Mobility Workout #3 Rest or Mobility Rest or Mobility
PHASE V

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WEEK 10

Phase V Phase V Phase V Phase V Phase V Phase V Phase V

Workout #1 Rest or Mobility Workout #2 Rest or Mobility Workout #3 Rest or Mobility Rest or Mobility

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WEEK 11

Phase VI Phase VI Phase VI Phase VI Phase VI Phase VI Phase VI

Workout #1 Rest or Mobility Workout #2 Rest or Mobility Workout #3 Rest or Mobility Rest or Mobility
PHASE VI

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WEEK 12

Phase VI Phase VI Phase VI Phase VI Phase VI Phase VI Phase VI

Workout #1 Rest or Mobility Workout #2 Rest or Mobility Workout #3 Rest or Mobility Rest or Mobility

Complete each phase for a total of 2 weeks before moving on to the next phase.

3 MAPS Oldtime Strength © 2023 Maps Fitness Products LLC, All rights reserved.
 MOBILITY & COACHING VIDEOS
MOBILITY 4 x a week (optional)
Rest Periods: 1-3 minutes

MOBILITY FULL WORKOUT

EXERCISE Sets & Reps

Open Book 2 x 3-5 right/ 3-5 left
Handcuff With Rotation 2 x 3-5 right/ 3-5 left
90/90 2 x 3-5 right/ 3-5 left
Lizard With Rotation 2 x 3-5 right/ 3-5 left
Boot Strappers 2 x 10

3 CHALLENGES: STRENGTH, STAMINA, & GRIT

THE HACKENSCHMIDT STRENGTH CHALLENGE - Total Weight as a percentage of body weight FULL WORKOUT

1. Barbell Single-Arm Deadlift - how much weight for a single-arm deadlift?

2. Dumbbell or Barbell Bent Press - how much can you bent press?
3. Barbell Hack Squat - how much can you hack squat?

THE SANDOW STAMINA CHALLENGE - Total Reps FULL WORKOUT

1. Hindu Push-Ups - AMRAP

2. Front Squat - Half Bodyweight AMRAP
3. Seesaw Press - AMRAP (Female 10% BW/arm) (Male 15% BW/arm)

THE MIGHTY ATOM GRIT CHALLENGE - Total Time FULL WORKOUT

1. Dumbbell Single-Arm Overhead Hold - (Female 30% BW) (Male 50% BW)
2. Barbell Suitcase Hold - (Female 50% BW) (Male 70% BW)
3. Chin Over Bar Hold - For time - (Female start from the top position) (Male pull-up to top position)

COACHING VIDEOS

1. What Should I Do If I Haven't Mastered The Challenge Exercises?

2. Why Are The Rest Periods 1-3 Minutes?
3. How To Set-Up The Barbell Overhead Movements
4. What Does Right/Left Mean In The Programming Blueprints?
5. What Is The Difference Between Warm-Up and Working-Sets During The Challenge Workouts?
6. Are There Double Arm or Barbell Snatches?
7. How and When To Perform The Rest or Mobility Days

4 MAPS Oldtime Strength © 2023 Maps Fitness Products LLC, All rights reserved.
 PHASE I
PHASE I: 3 WEEKS
Rest Periods: 1-3 minutes

PHASE I WORKOUT #1 FULL WORKOUT

EXERCISE Sets & Reps

Dumbbell Split-Stance Squat 3 x 3-5 right/3-5 left

Dumbbell Single-Leg Deadlift 3 x 3-5 right/3-5 left
Pull-Up 3 x AMRAP
Dumbbell Circus Press 3 x 3-5 right /3-5 left
Dumbbell Windmill 3 x 3-5 right/3-5 left
Dumbbell Chest Press 3 x 3-5

PHASE I WORKOUT #2 FULL WORKOUT

EXERCISE Sets & Reps

Dumbbell Walking Lunge 2 x 20 steps

Dumbbell or Barbell (Advanced) Suitcase Hold 2 x 30 secs right/30 secs left
Dumbbell or Barbell (Advanced) Single-Arm Overhead Hold 2 x 30 secs right/30 secs left
Bent Over Row with Rotation 2 x 10 right/10 left
Dumbbell Seesaw Press 2 x 20
Hindu Push-Ups 2 x AMRAP
Dumbbell or Barbell (Advanced) Post 2 x 10 right/10 left
Dumbbell or Barbell Rollup 2 x 10

PHASE I WORKOUT #3 FULL WORKOUT

EXERCISE Sets & Reps

Dumbbell Snatch 3 x 1-3 right/1-3 left (warm-up sets)

1 x 1-3 right/1-3 left (working set)

Dumbbell Hack Squat 3 x 1-3 (warm-up sets)

1 x 1-3 (working set)

Dumbbell Single-Leg Deadlift 3 x 1-3 right/1-3 left (warm-up sets)

1 x 1-3 right/1-3 left (working set)

Dumbbell Floor Side Press 3 x 1-3 right/1-3 left (warm-up sets)

1 x 1-3 right/1-3 left (working set)

Dumbbell Floor Chest Press 3 x 1-3 (warm-up sets)

1 x 1-3 (working set)

5 MAPS Oldtime Strength © 2023 Maps Fitness Products LLC, All rights reserved.
 PHASE II
PHASE II: 3 WEEKS
Rest Periods: 1-3 minutes

PHASE II WORKOUT #1 FULL WORKOUT

EXERCISE Sets & Reps

Dumbbell Bulgarian Split Squat 3 x 3-5 right/3-5 left

Dumbbell Single-Leg Deadlift 3 x 3-5 right/3-5 left
Pull-Up 3 x AMRAP
Dumbbell Circus Press 3 x 3-5 right /3-5 left
Dumbbell Windmill 3 x 3-5 right/3-5 left
Barbell Bench Press 3 x 3-5

PHASE II WORKOUT #2 FULL WORKOUT

EXERCISE Sets & Reps

Dumbbell Walking Lunge 2 x 20 steps

Dumbbell or Barbell (Advanced) Suitcase Carry 2 x 20 steps right/20 steps left
Dumbbell Single-Arm Overhead Carry 2 x 20 steps right/20 steps left
Dumbbell Single-Arm Clean 2 x 10 right/10 left
Dumbbell Seesaw Press 2 x 20
Hindu Push-Ups 2 x AMRAP
Dumbbell or Barbell (Advanced) Post 2 x 10 right/10 left
Dumbbell or Barbell Rollup 2 x 10

PHASE II WORKOUT #3 FULL WORKOUT

EXERCISE Sets & Reps

Dumbbell Snatch Squat 3 x 1-3 right/1-3 left (warm-up sets)

1 x 1-3 right/1-3 left (working set)

Barbell Hack Squat 3 x 1-3 (warm-up sets)

1 x 1-3 (working set)

Barbell Single-Arm Deadlift 3 x 1-3 right/1-3 left (warm-up sets)

1 x 1-3 right/1-3 left (working set)

Dumbbell Kneeling Side Press 3 x 1-3 right/1-3 left (warm-up sets)

1 x 1-3 right/1-3 left (working set)

Dumbbell Floor Bridge Press 3 x 1-3 (warm-up sets)

1 x 1-3 (working set)

6 MAPS Oldtime Strength © 2023 Maps Fitness Products LLC, All rights reserved.
 PHASE III
PHASE III: 3 WEEKS
Rest Periods: 1-3 minutes

PHASE III WORKOUT #1 FULL WORKOUT

EXERCISE Sets & Reps

Barbell Front Squat 3 x 3-5

Dumbbell Single-Leg Deadlift 3 x 3-5 right/3-5 left
Pull-Up 3 x AMRAP
Dumbbell Circus Press 3 x 3-5 right/3-5 left
Dumbbell Windmill Pick-Up 3 x 3-5 right/3-5 left
Dumbbell Incline Chest Press 3 x 3-5

PHASE III WORKOUT #2 FULL WORKOUT

EXERCISE Sets & Reps

Dumbbell Walking Lunge 2 x 20 steps

Dumbbell or Barbell (Advanced) Side Bend 2 x 10 right/10 left
Dumbbell Two-Arm Overhead Carry 2 x 40 steps
Dumbbell Clean 2 x 10 right/10 left
Dumbbell Seesaw Press 2 x 20
Hands Elevated Hindu Push-Ups 2 x AMRAP
Dumbbell or Barbell (Advanced) Post 2 x 10 right/10 left
Dumbbell or Barbell Rollup 2 x 10

PHASE III WORKOUT #3 FULL WORKOUT

EXERCISE Sets & Reps

Dumbbell Snatch Pick-up 3 x 1-3 right/1-3 left (warm-up sets)

1 x 1-3 right/1-3 left (working set)

Barbell Hack Deadlift 3 x 1-3 (warm-up sets)

1 x 1-3 (working set)

Barbell Single-Arm Deadlift 3 x 1-3 right/1-3 left (warm-up sets)

1 x 1-3 right/1-3 left (working set)

Dumbbell Bent Press 3 x 1-3 right/1-3 left (warm-up sets)

1 x 1-3 right/1-3 left (working set)

Dumbbell Floor Bridge Chest Press 3 x 1-3 (warm-up sets)

1 x 1-3 (working set)

7 MAPS Oldtime Strength © 2023 Maps Fitness Products LLC, All rights reserved.
 PHASE IV
PHASE IV: 3 WEEKS
Rest Periods: 1-3 minutes

PHASE IV WORKOUT #1 FULL WORKOUT

EXERCISE Sets & Reps

Barbell Front Squat 3 x 3-5

Dumbbell Single-Leg Deadlift 3 x 3-5 right/3-5 left
Pull-Up 3 x AMRAP
Dumbbell Circus Press 3 x 3-5 right/3-5 left
Dumbbell Windmill Pick-Up 3 x 3-5 right/3-5 left
Barbell Incline Chest Press 3 x 3-5

PHASE IV WORKOUT #2 FULL WORKOUT

EXERCISE Sets & Reps

Dumbbell or Barbell (Advanced) Side Bend 2 x 10 right/10 left

Dumbbell Walking Lunge 2 x 20 steps
Barbell Single-Arm Overhead Hold 2 x 10 secs right /10 secs left
Dumbbell Snatch 2 x 10 right/10 left
Barbell Plate Elevated Heels Sots Press 2 x 10
Dips 2 x AMRAP
Dumbbell or Barbell (Advanced) Straight Post 2 x 10 right/10 left
Dumbbell or Barbell Rollup 2 x 10

PHASE IV WORKOUT #3 FULL WORKOUT

EXERCISE Sets & Reps

Dumbbell Snatch Pick-up 3 x 1-3 right/1-3 left (warm-up sets)

1 x 1-3 right/1-3 left (working set)

Barbell Hack Squat 3 x 1-3 (warm-up sets)

1 x 1-3 (working set)

Barbell Single-Arm Deadlift 3 x 1-3 right/1-3 left (warm-up sets)

1 x 1-3 right/1-3 left (working set)

Dumbbell Bent Press 3 x 1-3 right/1-3 left (warm-up sets)

1 x 1-3 right/1-3 left (working set)

Dumbbell Floor Bridge Chest Press 3 x 1-3 (warm-up sets)

1 x 1-3 (working set)

8 MAPS Oldtime Strength © 2023 Maps Fitness Products LLC, All rights reserved.
 PHASE V
PHASE V: 3 WEEKS
Rest Periods: 1-3 minutes

PHASE V WORKOUT #1 FULL WORKOUT

EXERCISE Sets & Reps

Barbell Front Squat 4 x 3-5

Barbell Deadlift 2 x 3-5
Pull-Up 3 x AMRAP
Dumbbell Circus Press 3 x 3-5 right/3-5 left
Dumbbell or Barbell (Advanced-Off Rack) Windmill Pick-Up 3 x 3-5 right /3-5 left
Barbell Pause Bench Press 3 x 3-5 (4 sec hold at chest)

PHASE V WORKOUT #2 FULL WORKOUT

EXERCISE Sets & Reps

Dumbbell Walking Lunge 2 x 20 steps

Dumbbell or Barbell (Advanced) Suitcase Squat 2 x 10 right/10 reps left
Dumbbell or Barbell (Advanced) Single-Arm Overhead Hold 2 x 10 sec hold right /10sec hold left
Dumbbell Snatch 2 x 10 right /10 left
Barbell Plate Elevated Heels Sots Press 2 x 8-10
Dips 2 x AMRAP
Dumbbell or Barbell (Advanced) Turkish Get-Up 2 x 5 right/5 left
Dumbbell or Barbell Rollup 2 x 10

PHASE V WORKOUT #3 FULL WORKOUT

EXERCISE Sets & Reps

Dumbbell Snatch Pick-Up to Press 3 x 1-3 right/1-3 left (warm-up sets)

1 x 1-3 right/1-3 left (working set)

Barbell Hack Squat 3 x 1-3 (warm-up sets)

1 x 1-3 (working set)

Barbell Single-Arm Deadlift 3 x 1-3 right/1-3 left (warm-up sets)

1 x 1-3 right/1-3 left (working set)

Dumbbell or Barbell (Advanced) Bent Press 3 x 1-3 right/1-3 left (warm-up sets)
1 x 1-3 right/1-3 left (working set)

Dumbbell Floor Bridge Chest Press 3 x 1-3 (warm-up sets)

1 x 1-3 (working set)

9 MAPS Oldtime Strength © 2023 Maps Fitness Products LLC, All rights reserved.
 PHASE VI
PHASE VI: 3 WEEKS
Rest Periods: 1-3 minutes

PHASE VI WORKOUT #1 FULL WORKOUT

EXERCISE Sets & Reps

Barbell Front Squat 4 x 3-5

Barbell Deadlift 2 x 3-5
Pull-Up 3 x AMRAP
Dumbbell Circus Press 3 x 3-5 right/3-5 left
Dumbbell or Barbell (Advanced-Off Rack) Windmill Pick-Up 3 x 3-5 right /3-5 left
Barbell Pause Bench Press 3 x 3-5 (4 sec hold at chest)

PHASE VI WORKOUT #2 FULL WORKOUT

EXERCISE Sets & Reps

Dumbbell Walking Lunge 2 x 20 steps

Dumbbell or Barbell (Advanced) Suitcase Squat 2 x 10 right/10 reps left
Dumbbell or Barbell (Advanced) Single-Arm 2 x 10 sec hold right /10sec hold left
Overhead Hold Dumbbell Snatch 2 x 10 right /10 left
Barbell No Plate Elevated Heels Sots Press 2 x 8-10
Dips 2 x AMRAP
Dumbbell or Barbell (Advanced) Turkish Get-Up 2 x 5 right/5 left
Dumbbell or Barbell Rollup 2 x 10

PHASE VI WORKOUT #3 FULL WORKOUT

EXERCISE Sets & Reps

Dumbell or Barbell (Advanced) Two-Hand Anyhow 3 x 1-3 right/1-3 left (warm-up sets)
1 x 1-3 right/1-3 left (working set)

Barbell Hack Deadlift 3 x 1-3 (warm-up sets)

1 x 1-3 (working set)

Barbell Single-Arm Deadlift 3 x 1-3 right/1-3 left (warm-up sets)

1 x 1-3 right/1-3 left (working set)

Dumbbell or Barbell (Advanced) Bent Press 3 x 1-3 right/1-3 left (warm-up sets)
1 x 1-3 right/1-3 left (working set)

Dumbbell Floor Bridge Chest Press 3 x 1-3 (warm-up sets)

1 x 1-3 (working set)

10 MAPS Oldtime Strength © 2023 Maps Fitness Products LLC, All rights reserved.