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MAPS Starter

BLUEPRINTS
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This study source was downloaded by 100000830110822 from CourseHero.com on 08-10-2021 09:58:48 GMT -05:00

https://www.coursehero.com/file/52651307/MAPS-STARTER-BLUEPRINTS-3-linked-pdf/
 PHASE OVERVIEW
PHASE I PHASE II PHASE III
OBJECTIVE To build general overall strength Improve right to left body control and To accelerate strength, muscle growth
through basic supported movements strength and to increase total body and metabolism. To prepare the body

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and to improve basic body mechanics balance and stability for more traditional resistance training

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programming

WHAT TO EXPECT Increased strength and comfort in Better control over your body, more Faster metabolism, increased

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doing basic full range of motion endurance and stamina muscle size and firmness
exercises.

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LENGTH OF PHASE Four weeks Four weeks Four weeks

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WORKOUT FREQUENCY

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Priming Sessions 4 times/week 4 times/week 4 times/week

Foundational Workouts 2 times/week 2 times/week 2 times/week

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Tension Sessions 2 times/week 2 times/week 2 times/week

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NEAT Daily Daily Daily

SET & REP RANGE co rc

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Foundational Workouts 2 Sets, 8-12 Reps 2 Sets, 6-8 Reps (per limb) 2 Sets, 12-15 Reps

Tension Sessions 2 Sets AMRAP then 15 sec hold 2 Sets AMRAP then 30 second hold 2 Sets AMRAP then 45 second hold
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NEAT 6,000-8,000 Steps 8,000-10,000 Steps 12,000+ Steps

REST BETWEEN SETS 60-120 seconds 60-120 seconds 60-120 seconds

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**BEFORE YOU START, reference the exercise video demonstrations in the MAPS STARTER WORKOUT section of your MAPS Starter membership site.
(Found after you login to your account at www.mindpumpmedia.com)
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1 MAPS Starter Blueprints © 2018 Mind Pump Media, LLC All rights reserved.
This study source was downloaded by 100000830110822 from CourseHero.com on 08-10-2021 09:58:48 GMT -05:00
 PHASE I WORKOUT
PHASE I: Weeks 1-4 | Strength Foundation
Repeat the following 7 weekly workouts for a total of 4 weeks (28 days) before moving onto Phase II.
Definitions: PB = Physio Ball, Reps to Tension (RTT): Do exercise until form breaks down and then hold, AMRAP – As Many Reps As
Possible. Do as many repetitions as you can until your form breaks down. In other words, as soon as perfect from breaks, STOP the set.

DAY 1 DAY 2 DAY 3

PRIMING SESSION PRIMING SESSION STEPS

6,000 - 8,000 Steps
90/90 Variations 2 sets of 30 seconds, each leg 90/90 Variations 2 sets of 30 seconds, each leg

Wall Press Very slow tempo, 2 sets of 5 reps Wall Press Very slow tempo, 2 sets of 5 reps

Combat Stretch 2 sets, 5 reps each leg Combat Stretch 2 sets, 5 reps each leg

FOUNDATIONAL WORKOUT TENSION SESSION

Complete 2 Sets, 8-12 Reps Complete 2 Sets AMRAP then 15 sec. hold

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PB Squats Floor Bridge RTT
PB Dumbbell Rows PB Prone Cobra RTT

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PB Dumbbell Chest Press PB Dumbbell Flyes RTT (Bottom Hold)
PB Seated Shoulder Press Split Stance Lateral RTT (Top Hold)

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PHASE I WORKOUTS | Weeks 1-4

Short Lever Ball Crunches Plank (Straight Hold) - Hold until form begins to break down
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STEPS STEPS
6,000-8,000 Steps 6,000-8,000 Steps
FULL WORKOUT FULL WORKOUT
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DAY 4 DAY 5 DAY 6

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PRIMING SESSION PRIMING SESSION STEPS

6,000 - 8,000 Steps
90/90 Variations 2 sets of 30 seconds, each leg 90/90 Variations 2 sets of 30 seconds, each leg
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Wall Press Very slow tempo, 2 sets of 5 reps Wall Press Very slow tempo, 2 sets of 5 reps
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Combat Stretch 2 sets, 5 reps each leg Combat Stretch 2 sets, 5 reps each leg

FOUNDATIONAL WORKOUT TENSION SESSION

Complete 2 Sets, 8-12 Reps Complete 2 Sets AMRAP then 15 sec. hold
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Adam’s Kneeling Stand Up DB Romanian Deadlift

PB Pullover (single dumbbell) Ball Roll-Out RTT
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DAY 7
PB Reverse Fly Extended Plank (Tension only)- Hold until form
Floor Bridge Chest Press begins to break down STEPS
Dumbbell Curls Bird Dog RTT 6,000 - 8,000 Steps
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Dumbbell Skull Crushers Hip Flexor Deactivators RTT

STEPS STEPS
6,000-8,000 Steps FULL WORKOUT 6,000-8,000 Steps FULL WORKOUT

TRACK YOUR PROGRESS:

(Complete for a total of 4 weeks) 1 2 3 4

2This study
MAPSsourceStarter Blueprints
was downloaded by 100000830110822 from CourseHero.com on 08-10-2021 09:58:48 GMT -05:00 © 2018 Mind Pump Media, LLC All rights reserved.

https://www.coursehero.com/file/52651307/MAPS-STARTER-BLUEPRINTS-3-linked-pdf/
 PHASE II WORKOUT
PHASE II: Weeks 4-8 | Strength Stability
Repeat the following 7 weekly workouts for a total of 4 weeks (28 days) before moving onto Phase III.
Definitions: PB = Physio Ball, Reps to Tension (RTT): Do exercise until form breaks down and then hold, AMRAP – As Many Reps As
Possible. Do as many repetitions as you can until your form breaks down. In other words, as soon as perfect from breaks, STOP the set.

DAY 1 DAY 2 DAY 3

PRIMING SESSION PRIMING SESSION STEPS

8,000 - 10,000 Steps
90/90 Variations 2 sets of 30 seconds, each leg 90/90 Variations 2 sets of 30 seconds, each leg

Wall Press Very slow tempo, 2 sets of 5 reps Wall Press Very slow tempo, 2 sets of 5 reps

Combat Stretch 2 sets, 5 reps each leg Combat Stretch 2 sets, 5 reps each leg

FOUNDATIONAL WORKOUT TENSION SESSION

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Complete 2 Sets, 6-8 Reps (per limb) Complete 2 Sets AMRAP then 30 sec. hold

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Walking Lunges Floor Bridge RTT

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PB Single Arm Dumbbell Rows PB Prone Cobra RTT

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PB Alternating Dumbbell Chest Press PB Dumbbell Flys RTT (Bottom Hold)

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PB Alternating Seated Shoulder Press Split Stance Lateral RTT (Top Hold)
PHASE II WORKOUTS | Weeks 4-8

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PB Medium Lever Ball Crunches - 2 Sets to fatigue Plank (Straight Hold)- Hold until form begins to break down
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STEPS STEPS
8,000 - 10,000 Steps 8,000 - 10,000 Steps
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FULL WORKOUT FULL WORKOUT

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DAY 4 DAY 5 DAY 6

PRIMING SESSION PRIMING SESSION STEPS

90/90 Variations 2 sets of 30 seconds, each leg 90/90 Variations 2 sets of 30 seconds, each leg 8,000 - 10,000 Steps
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Wall Press Very slow tempo, 2 sets of 5 reps Wall Press Very slow tempo, 2 sets of 5 reps
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Combat Stretch 2 sets, 5 reps each leg Combat Stretch 2 sets, 5 reps each leg

FOUNDATIONAL WORKOUT TENSION SESSION

Complete 2 Sets, 6-8 Reps (per limb) Complete 2 Sets AMRAP then 30 sec. hold
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Back Step Lunge DB Romanian Deadlift

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PB Alternating Pullover Ball Roll-Out RTT

DAY 7
PB Alternating Reverse Fly Extended Plank (Tension only)- Hold until
PB Alternating Floor Bridge Chest Press form begins to break down STEPS
Alternating Hammer Curls (Standing) Bird Dog RTT 8,000 - 10,000 Steps
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Alternating Skull Crushers Hip Flexor Deactivators RTT

STEPS STEPS
8,000 - 10,000 Steps FULL WORKOUT 8,000 - 10,000 Steps FULL WORKOUT

TRACK YOUR PROGRESS:

(Complete for a total of 4 weeks) 1 2 3 4

3This study
MAPSsourceStarter Blueprints
was downloaded by 100000830110822 from CourseHero.com on 08-10-2021 09:58:48 GMT -05:00 © 2018 Mind Pump Media, LLC All rights reserved.

https://www.coursehero.com/file/52651307/MAPS-STARTER-BLUEPRINTS-3-linked-pdf/
 PHASE III WORKOUT
PHASE III: Weeks 8-12 |PHASE I WORKOUT CALENDAR
Strength Hypertrophy
Repeat the following 7 weekly workouts for a total of 4 weeks (28 days).
Definitions: PB = Physio Ball, Reps to Tension (RTT): Do exercise until form breaks down and then hold, AMRAP – As Many Reps As
Possible. Do as many repetitions as you can until your form breaks down. In other words, as soon as perfect from breaks, STOP the set.

DAY 1 DAY 2 DAY 3

PRIMING SESSION PRIMING SESSION STEPS

12,000+ Steps
90/90 Variations 2 sets of 30 seconds, each leg 90/90 Variations 2 sets of 30 seconds, each leg

Wall Press Very slow tempo, 2 sets of 5 reps Wall Press Very slow tempo, 2 sets of 5 reps

Combat Stretch 2 sets, 5 reps each leg Combat Stretch 2 sets, 5 reps each leg

FOUNDATIONAL WORKOUT TENSION SESSION

Complete 2 Sets, 12-15 Reps Complete 2 Sets AMRAP then 45 sec. hold

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Front Loaded Squats Floor Bridge RTT
Bent Over Dumbbell Row (Same time) PB Prone Cobra RTT

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Standing Arnold Press PB Dumbbell Flys RTT (Bottom Hold)
Long Lever Ball Crunches Split Stance Lateral RTT (Top Hold)

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PHASE III WORKOUTS | Weeks 8-12

Plank (Straight Hold)- Hold until form begins to break down

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STEPS STEPS
FULL WORKOUT FULL WORKOUT
12,000+ Steps 12,000+ Steps
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DAY 4 DAY 5 DAY 6

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PRIMING SESSION PRIMING SESSION STEPS

90/90 Variations 2 sets of 30 seconds, each leg 90/90 Variations 2 sets of 30 seconds, each leg 12,000+ Steps
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Wall Press Very slow tempo, 2 sets of 5 reps Wall Press Very slow tempo, 2 sets of 5 reps
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Combat Stretch 2 sets, 5 reps each leg Combat Stretch 2 sets, 5 reps each leg

FOUNDATIONAL WORKOUT TENSION SESSION

Complete 2 Sets, 12-15 Reps Complete 2 Sets AMRAP then 45 sec. hold
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Suitcase Dumbbell Squats DB Romanian Deadlift

DB T-Row (Elbows out) Ball Roll-Out RTT
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DAY 7
Floor Bridge Fly (together) Extended Plank (Tension only)- Hold until
Standing Side Laterals form begins to break down STEPS
Supinating Curls Bird Dog RTT 12,000+ Steps
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Overhead Tricep Extension Hip Flexor Deactivators RTT

Active Planks

STEPS STEPS
FULL WORKOUT FULL WORKOUT
12,000+ Steps 12,000+ Steps

TRACK YOUR PROGRESS:

(Complete for a total of 4 weeks) 1 2 3 4

4This study
MAPSsourceStarter Blueprints
was downloaded by 100000830110822 from CourseHero.com on 08-10-2021 09:58:48 GMT -05:00 © 2018 Mind Pump Media, LLC All rights reserved.

https://www.coursehero.com/file/52651307/MAPS-STARTER-BLUEPRINTS-3-linked-pdf/
 MAPS STARTER EQUIPMENT

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NECESSARY ITEMS

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Physio Ball

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Dumbbells
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This study source was downloaded by 100000830110822 from CourseHero.com on 08-10-2021 09:58:48 GMT -05:00
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