MAPS AestheticBlueprints3.pdf - PHASE OVERVIEW OBJECTIVE WHAT TO EXPECT LENGTH OF PHASE WORKOUT FREQUENCY Foundational Workouts Focus Sessions SET REP

MAPS AestheticBlueprints3.pdf - PHASE OVERVIEW OBJECTIVE...

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PHASE I PHASE II PHASE III OBJECTIVE To build maximal strength and Central Nervous System (CNS) adaptation for a granite hard look. To build full round muscle bellies. To sharpen and detail your physique. WHAT TO EXPECT Solid hard feeling muscles. Bigger pumps, larger and more pronounced muscles and better symmetry. Accelerated fat loss, more definition, more balance and better aesthetics. LENGTH OF PHASE 3 weeks 4 weeks 3 weeks WORKOUT FREQUENCY Foundational Workouts 3 times/week (at least 1 rest day between) 3 times/week (at least 1 rest day between) 3 times/week (at least 1 rest day between) Focus Sessions: 1 time/daily 2-3 times/week on non-foundational workout days. (Each Focus Session targets a single lagging body part.) 1 time/daily 2-3 times/week on non-foundational workout days. (Each Focus Session targets a single lagging body part.) 1 time/daily 2-3 times/week on non-foundational workout days. (Each Focus Session targets a single lagging body part.) SET & REP RANGE Foundational Workouts 4 sets 3-5 reps/exercise 3-4 sets 8-15 reps/exercise 3-4 sets 8-15 reps/exercise Focus Sessions: 3 sets/exercise 10-20 reps/set 3 sets/exercise 10-20 reps/set 3 sets/exercise 10-20 reps/set REST BETWEEN SETS Foundational Workouts 90 seconds between sets 60 seconds between sets No rest between supersets 90 seconds between sets Focus Sessions: 60-90 seconds between sets 60-90 seconds between sets 60-90 seconds between sets EQUIPMENT PHASE OVERVIEW 1 MAPS Aesthetic Blueprints © 2018 Mind Pump Media, LLC All rights reserved. You will need access to a full gym to complete this program in it’s entirety.
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2 MAPS Aesthetic Blueprints © 2018 Mind Pump Media, LLC All rights reserved. FOUNDATIONAL WORKOUTS These are full workouts and we recommend you follow them as written your first time through. Exercise substitutions can be made if necessary, however, we highly recommend that you keep barbell squats and deadlifts as the cornerstone of your foundational workouts. **BEFORE YOU START, reference the VIDEO DEMONSTRATIONS in the Foundational Exercises and Focus Session Exercises section of the MAPS Aesthetic Membership site. PHASE I: Weeks 1-3 Strength Exercise Sets/Reps DAY 1 FOUNDATIONAL WORKOUT Barbell Squats Romanian Deadlifts Incline Barbell Press Supinated Bent Over Barbell Rows Dumbbell Shrugs Barbell Push Press Dumbbell Rear Lateral Raises Barbell Curls Skull Crushers Leg Raises Standing Calf Raises 5 x 2-5 3 x 6-8 4 x 3-6 4 x 4-6 4 x 5-7 3 x 3-6 1 x 8-12 4 x 6-8 4 x 6-8 3 x 10-12 3 x 10-20 DAY 2 FOUNDATIONAL WORKOUT Deadlifts
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  • Summer '18
  • Weight training exercises, Incline Barbell Press, Mind Pump Media

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