PHASE OVERVIEW

PHASE I PHASE II PHASE III

OBJECTIVE Develop maximal low rep Develop muscle roundness Develop athletic power
strength and stability and balance and functional fitness

WHAT TO EXPECT You will feel solid and strong Better pumps and muscle stamina You will feel like you can move
faster and more explosively

LENGTH OF PHASE 3 weeks 3 weeks 3 weeks

WORKOUT FREQUENCY
Workout Sessions 7 days a week 7 days a week 7 days a week

REST BETWEEN SETS 2+ minutes 2+ minutes 2+ minutes

* Note: Advanced workouts are approximately 20 minutes in length

** BEFORE YOU START, reference the exercise video demonstrations in the MAPS 15 Performance Advanced
section of your MAPS membership site. (Found after you login to your account at www.mindpumpmedia.com)
*** Superset describes when you perform two exercises back to back without a rest in between

1 MAPS 15 Performance Advanced © 2024 MAPS Fitness Products LLC, All rights reserved.
 WORKOUT CALENDAR
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 Workout #2 Workout #3 Workout #4 Workout #5 Workout #6 Workout #7

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

PHASE I

WEEK 2

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

Workout #1 Workout #2 Workout #3 Workout #4 Workout #5 Workout #6 Workout #7

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

WEEK 3

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

Workout #1 Workout #2 Workout #3 Workout #4 Workout #5 Workout #6 Workout #7

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 Workout #2 Workout #3 Workout #4 Workout #5 Workout #6 Workout #7

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

PHASE II

WEEK 5

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

Workout #1 Workout #2 Workout #3 Workout #4 Workout #5 Workout #6 Workout #7

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

WEEK 6

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

Workout #1 Workout #2 Workout #3 Workout #4 Workout #5 Workout #6 Workout #7

Complete each phase for a total of 3 weeks

before moving on to the next phase.

2 MAPS 15 Performance Advanced © 2024 MAPS Fitness Products LLC, All rights reserved.
 WORKOUT CALENDAR
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
WEEK 1

Phase III Phase III Phase III Phase III Phase III Phase III Phase III
Workout #1 Workout #2 Workout #3 Workout #4 Workout #5 Workout #6 Workout #7

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

PHASE III

WEEK 2

Phase III Phase III Phase III Phase III Phase III Phase III Phase III
Workout #1 Workout #2 Workout #3 Workout #4 Workout #5 Workout #6 Workout #7

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

WEEK 3

Phase III Phase III Phase III Phase III Phase III Phase III Phase III
Workout #1 Workout #2 Workout #3 Workout #4 Workout #5 Workout #6 Workout #7

Complete each phase for a total of 3 weeks

before moving on to the next phase.

3 MAPS 15 Performance Advanced © 2024 MAPS Fitness Products LLC, All rights reserved.
 PHASE I
PHASE I: WEEKS 1-3
1-2 minute rest between sets. Advanced workouts average over 20 minutes.

WORKOUT #1
EXERCISE SETS / REPS

Barbell Back Squat 3x5

Barbell Bench Press 3x5

WORKOUT #2
EXERCISE SETS / REPS

Windmill 3 x 10 (5 right; 5 left)

Suspension Trainer W’s 3 x 12

WORKOUT #3
EXERCISE SETS / REPS

Trap Bar Deadlift 3x5

Walking Lunge 3 x 20 (10 right; 10 left)

WORKOUT #4
EXERCISE SETS / REPS

Weighted Pull-up 3x5

Cable Side Chop 3 x 20 (10 right; 10 left)

4 MAPS 15 Performance Advanced © 2024 MAPS Fitness Products LLC, All rights reserved.
 PHASE I
PHASE I: WEEKS 1-3
1-2 minute rest between sets. Advanced workouts average over 20 minutes.

WORKOUT #5
EXERCISE SETS / REPS

Barbell Front Squat 3x5

Barbell Incline Press 3x5

WORKOUT #6
EXERCISE SETS / REPS

Barbell Push Press 3x5

Dumbbell Rotational Row 3 x 10 (5 right; 5 left)

WORKOUT #7
EXERCISE SETS / REPS

Walking Lizard w/ Rotation 3 x 10 (5 right; 5 left)

90/90 w/ Rotation 3 x 10 (5 right; 5 left)
Landmine Trunk Rotation 2 x 12 (6 right; 6 left)

5 MAPS 15 Performance Advanced © 2024 MAPS Fitness Products LLC, All rights reserved.
 PHASE II
PHASE II: WEEKS 1-3
1-2 minute rest between sets. Advanced workouts average over 20 minutes.

WORKOUT #1
EXERCISE SETS / REPS

Bulgarian Split Stance Squat 3 x 20 (10 right; 10 left)

Bent-Over Seesaw Row 2 x 20 (10 right; 10 left)

WORKOUT #2
EXERCISE SETS / REPS

Alternating Dumbbell Chest Press 4 x 20 (10 right; 10 left)

Alternating Arnold Press 3 x 20 (10 right; 10 left)

WORKOUT #3
EXERCISE SETS / REPS

Barbell Sumo Squat 4 x 10

Superset:
Seated Dumbbell Curl 3 x 10
Dumbbell Skull Crusher 3 x 10

WORKOUT #4
EXERCISE SETS / REPS

Windmill 4 x 10 (5 right; 5 left)

Lateral Raise 3 x 10

6 MAPS 15 Performance Advanced © 2024 MAPS Fitness Products LLC, All rights reserved.
 PHASE II
PHASE II: WEEKS 1-3
1-2 minute rest between sets. Advanced workouts average over 20 minutes.

WORKOUT #5
EXERCISE SETS / REPS

Barbell Sumo Deadlift 4 x 10

Suspension Trainer Anchor Push-up 3 x 10 (5 right; 5 left)

WORKOUT #6
EXERCISE SETS / REPS

Weighted Dips 4x5

Dumbbell Pullover 3 x 10

WORKOUT #7
EXERCISE SETS / REPS

Walking Lizard w/ Rotation 3 x 10 (5 right; 5 left)

90/90 w/ Rotation 3 x 10 (5 right; 5 left)
Landmine Trunk Rotation 2 x 12 (6 right; 6 left)

7 MAPS 15 Performance Advanced © 2024 MAPS Fitness Products LLC, All rights reserved.
 PHASE III
PHASE III: WEEKS 1-3
2+ minute rest between sets. Advanced workouts average over 20 minutes.

WORKOUT #1
EXERCISE SETS / REPS

Explosive Trap Bar Deadlift 5x5

Bodyweight Jump Squat 5x3

WORKOUT #2
EXERCISE SETS / REPS

Barbell Bench Press 5x5

Suitcase Carry 2 x 80 steps (20 left there, 20 left back + 20 right there, 20 right back)

WORKOUT #3
EXERCISE SETS / REPS

Alternating Dumbbell Clean 5 x 10 (5 right; 5 left)

Knee Over Toes Walking Lunge 2 x 20 (10 right; 10 left)

WORKOUT #4
EXERCISE SETS / REPS

Barbell Pendlay Row 3x5

Barbell Hip Thrust 3x5

8 MAPS 15 Performance Advanced © 2024 MAPS Fitness Products LLC, All rights reserved.
 PHASE III
PHASE III: WEEKS 1-3
2+ minute rest between sets. Advanced workouts average over 20 minutes.

WORKOUT #5
EXERCISE SETS / REPS

Landmine Push Press 5 x 10 (5 right; 5 left)

Dips 3 x AMRAP

WORKOUT #6
EXERCISE SETS / REPS

Barbell Romanian Deadlift 5x5

Pull-ups 3 x AMRAP

WORKOUT #7
EXERCISE SETS / REPS

Walking Lizard w/ Rotation 3 x 10 (5 right; 5 left)

90/90 w/ Rotation 3 x 10 (5 right; 5 left)
Landmine Trunk Rotation 2 x 12 (6 right; 6 left)

9 MAPS 15 Performance Advanced © 2024 MAPS Fitness Products LLC, All rights reserved.