MAPs Preformance

Unleash your potential with MAPs Performance, a focused 12-week program designed for serious lifters looking to elevate their strength and conditioning. Committing just three days a week, you'll engage in a variety of compound movements like deadlifts, squats, and weighted dips, ensuring a balanced approach to building muscle and power. Each workout is crafted to challenge your limits while enhancing your technique, making it perfect for those ready to take their training to the next level. Equip your garage gym and get ready to transform your physique and performance!

Build strength, endurance, rotational power, and explosive power with this program geared toward athletes. With mobility days worked in on non workout days, this program makes you a well rounded athlete.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Deadlift (Barbell)

Walking Lunge

Dip (Weighted)

Kettlebell Gorilla Row

Single Arm Shoulder Press

Downward Chop

Squat (Barbell)

Bench Press (Barbell)

High Pull

Pull-Up (Weighted)

Push Press (Barbell)

Side Chop

Front Squat (Barbell)

Incline Bench Press (Barbell)

Single Arm Row (Cable)

Matrix Lunge

Renegade Row to Push Up

Squat Press (kettlebell)

Rotational Lunge

Landmine Rotation

Single Leg Deadlift (kettlebell)

Landmine Low/high Press

Zercher Squat (Barbell)

Dunphy Squat

Stick ISO Driver

Stick Single Arm ISO Chest

Stick Lateral Drivers

Supinated Pull Up

Box Jump

Kettlebell Swing

Ice Skaters

Plyo Push Up

Snatch (Dumbbell)

Jump Switch Lunge

Band Speed Row

MAPs Power Punch

Speed Deadlift

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