Maps day 3

MAPS Split is an advanced muscle building and body sculpting program designed for the experienced lifter, bodybuilder, physique competitor and bikini competitor. It is a complete body part split routine done the RIGHT way. It contains 3 different phases to help keep you progressing while avoiding plateaus.

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Week 1

Week 2

Week 3

Week 4

Deadlift (Barbell)

Pull-Up (Neutral Grip, Bodyweight)

Seated Row (Cable)

Shrug (Barbell)

Bicep Curl (Barbell)

Hammer Curl

Reverse Abs Crunch (Bodyweight)

Decline Sit Up (Bodyweight)

Foundation workouts 

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