Key Points to KNow about MAPS Split
- MAPS Split is a 7 day program focused on hypertrophy and bodybuilding.
- The program is an upper/lower split for 6 days with a 7th day for recovery and mobility. Skipping day 7 is not a good idea.
- Be prepared to walk… A lot! There is a daily step requirement as part of this program that progresses to 16,000+ steps per day in the last phase of the program.
- MAPS Split is for intermediate to advanced lifters ONLY.
- If you can’t commit to 6 days per week for the entire program, this program won’t be effective for you.
- Sleep and recovery are key. This is an intense program and if your sleep, diet, and stress aren’t well-controlled, this is not the program for you.
- You will need a full gym setup to complete this program (see needed equipment below). The program does include an “at home mod” that only requires a bench and set of dumbbells that is actually quite good, but if you have access to a full assortment of equipment, that will definitely get you better results.
- Some of the workouts are quite long. It won’t be uncommon to spend 90+ minutes in the gym on certain days.
My Quick Take
I started and stopped MAPS Split twice before completing it on the third attempt. Make no mistake, this is a demanding program that will push your limits in the gym. At 54 years old, this was the hardest I’ve pushed in the gym in a very long time. In fact, the only reason I was able to complete the program on that third run is that I spent 8 months preparing and working myself up to the work capacity that was required.
MAPS Split is a true bodybuilding program. As with any serious bodybuilder, you’ll need to commit to the program 7 days a week for all 12 weeks to see all the potential benefits. The good news is that those potential benefits are worth every drop of sweat. While no program is going to completely change your physique from meh to stage ready in 12 weeks, you will notice a difference if you follow the program exactly.
While I’m really glad I ran this program, I won’t be running it again. Not because it isn’t a good program, it just doesn’t meet my fitness goals. If your goals are to get overall healthy, build strength, enhance your movement, and protect your joints, this isn’t the program for you. If your goal is to eek out every possible aesthetic improvement you can and you’re willing to put in 2-3 hours a day, 7 days a week doing it, MAPS Split will quickly become one of your favorite programs.
My biggest piece of advice with this program is don’t go into half way. You need to commit. You will need to have your sleep dialed in 7-9 hours a night. You will need your diet dialed as well (specifically protein and calories). I wouldn’t run this program in a deficit, at least not the first time. You’ll need every bit of energy you can get. You’ll need to make time to walk. A lot. Every day. You’ll need to be in the gym lifting 60-90 minutes 6 days a week. And there’s no room for missed or skipped days.
As with all things in life, great results require hard work. MAPS Split will be hard work for sure. But if you put that work in, you’ll definitely be happy you did.
What Equipment You’ll Need For MAPS Split
MAPS Split includes an “at home mod” which is programmed for a set of dumbbells and an adjustable bench. If you add some bands to that mix, the at home mod is very, very good. That said, MAPS Split is best run with a full gym set up. A “full gym” includes, but is not limited to:
- Rack
- Barbell
- Plates
- Adjustable bench
- Dumbbells
- Cable system/functional trainer
- Lat pulldown/low row
- Multiple cable attachments
- Resistance bands
- Foam roller
Who I Think Would Benefit From MAPS Split
Anyone interested in trying bodybuilding would be well-served to start with MAPS Split. It was not only designed by a successful competitive bodybuilder (Adam, one of the Mind Pump Hosts), but it’s a heck of a lot cheaper than hiring a coach if you are unsure of the pursuit.
MAPS Split will give you a glimpse of the training intensity, focus on recovery, focus on movement, and nutrition discipline that true bodybuilding training entails. It will give you a test of training methods and programming that is unique to the world of bodybuilding.
I also think it’s a great program for those who have been training consistently for at least 3 years and want to make a concerted effort to see how much muscle they can gain and how much aesthetic change they can make in a 12 week program.
This was me. As I mentioned earlier, I prepared for 8 months leading up to successfully running MAPS Split and my entire purpose in doing so was to see just what I was capable of in my early 50’s. Finishing this program was one of the most satisfying achievements I’ve seen in the gym.
What Goals Can MAPS Split Help You Achieve
There are a few things that MAPS Split will help you learn and accomplish in the gym that few other programs can…
- It will help you build the discipline of training every day.
- It will help you focus on everything outside the gym needed to maximize the time you spend inside.
- It will help you make as many aesthetic changes as your body is capable of in a 12 week period.
- It will quickly teach you the importance of sleep, mobility, nutrition, and recovery.
- It will, with the appropriate diet, help you both gain muscle and lose fat.