PRE PHASEPHASE IPHASE IIPHASE IIIOBJECTIVEBuild overall strength and muscle & prepare for Phase I.To build maximum strengthand power.Focus more on the feel of the muscles being worked. Aim for perfect form and a good pump.To maximize the muscle pump and to increase strength endurance.WHAT TO EXPECTBetter coordination, increased strength, correction of muscle imbalances and improvement in exercise form. Rapid and dramatic strength gains. Your muscle will begin to feel hard and dense.Fuller and rounder muscles.Maximum muscle pumps and full feeling muscles.LENGTH OF PHASE3 weeks3 weeks3 weeks3 weeksWORKOUT FREQUENCYFoundational Workouts2 times/week(2/3 rest days between)2 times/weekAdvanced - 3 times/week(2/3 rest days between)2 times/weekAdvanced - 3 times/week(2/3 rest days between3 times/week(2/3 rest days betweenTrigger Sessions:1-3 times/daily(non-foundational workout days)1-3 times/daily(non-foundational workout days)1-3 times/daily(non-foundational workout days)1-3 times/daily(non-foundational workout days)SET & REP RANGEFoundational Workouts1 exercise/body part1-2 sets each12-20 reps/exercise2-5 sets1-4 reps/exercise3 sets8-12 reps/exercise2 exercises/body part, 2-3 sets each12-15 reps/exerciseTrigger Sessions:1-3 sets/session (circuit)10-20 reps/exercise1-3 sets/session (circuit)10-20 reps/exercise1-3 sets/session (circuit)10-20 reps/exercise1-3 sets/session (circuit)10-20 reps/exerciseREST BETWEEN SETSFoundational Workouts90 secondsUp to 3 minutesUp to 1 minute No more than 30 secondsTrigger Sessions:Continuous, minimal restContinuous, minimal restContinuous, minimal restContinuous, minimal restPHASE OVERVIEW1MAPS Anabolic Blueprints © 2018 Mind Pump Media, LLC All rights reserved.
2MAPS Anabolic Blueprints © 2018 Mind Pump Media, LLC All rights reserved.FOUNDATIONAL WORKOUTSThese 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. For phases I-III alternate the following workouts on your Foundational workout days.PRE PHASE: Weeks 1-3 Laying The FoundationPHASE I: Weeks 4-6 StrengthExerciseSets/RepsFOUNDATIONAL WORKOUTBarbell SquatsWalking LungesBarbell Deadlift Barbell Bench PressDumbbell RowsDumbbell ShrugsStanding Dumbbell Shoulder PressRear Delt FlyesBarbell CurlsTricep PressdownIsometric PlanksBodyweight Calf Raises2 x 12-161 x 16-201 x 8-122 x 12-162 x 12-16 2 x 12-16 2 x 12-161 x 12-162 x 12-162 x 12-162 x 30-60 second hold2 x 20-40ExerciseSets/RepsDAY 1 FOUNDATIONAL WORKOUTBox SquatsBarbell SquatsBarbell Bench PressWeighted Pull-UpsBarbell ShrugsBarbell Curls Barbell Skull CrushersWeighted Decline Sit-UpsStanding Calf Raises1 x 104-6 x 1-44-6 x 1-42 x 1-63 x 3-62 x 6-82 x 6-85 x 8-125 x 8-20DAY 2 FOUNDATIONAL WORKOUTGood MorningsBarbell DeadliftsStanding Overhead Barbell PressRear Delt Flyes Standing Dumbbell Shrugs
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- Summer '18
- Physical exercise, Barbell, Bench press, Mind Pump Media