MAPS Strong

DESIGNED FOR ADVANCED LIFTERS:

This program is specifically designed for individuals who have at least one year of experience in weightlifting. Get ready to enhance your strength in the key lifts and significantly improve your stamina.

FASTER GAINS, FASTER FAT LOSS:

Perfect for individuals looking to enhance their strength and muscle mass, all while maintaining a lean and functional physique. This program guarantees not only a reduction in fat but also a significant improvement in overall performance.

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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

Seated Shoulder Press (Dumbbell)

Pendlay Row

Incline Bench Press (Barbell)

Bench Press (Close Grip)

Phase 2 Foundational Workout 3

Deadlift (Barbell)

High Pull

Floor Press (Barbell)

Bicep Curl (Barbell)

Squat (Barbell)

Phase 2 Work Session 2

Incline Bench Press (Dumbbell)

Prowler Push

Hammer Curl

Phase 2 Foundational Workout 2

Farmer's Walk (Weighted)

Chest Fly (Cable)

Lying Rear Lateral Raise

Plank (Weighted)

Phase 2 Work Session 1

Zercher Squat (Barbell)

Pull-Up (Bodyweight)

Seated Overhead Press (Barbell)

Skull Crusher (Barbell)

Abs Crunch (Machine)

Phase 2 Foundational Workout 1

Front Squat (Barbell)

Single Arm Row (Dumbbell)

Good Morning

Tricep Pushdown (Cable)

Phase 1 Foundational Workout 1

Phase 1 Work Session 1

Snatch Deadlift

Bench Press (Barbell)

Alternating Dumbbell Curl

Phase 1 Foundational Workout 2

Phase 1 Work Session 2

Seated Military Press (Barbell)

Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Phase 1 Foundational Workout 3

Hip Thrust (Barbell)

Single Arm Push Press (Dumbbell)

Dip (Weighted)

Plank

Phase 3 Foundational Workout 1

Phase 3 Work Session 1

Bicep Curl (Dumbbell)

Phase 3 Foundational Workout 2

Phase 3 Work Session 2

Push Press (Barbell)

Incline Bench Press (Smith Machine)

Phase 3 Foundational Workout 3

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