MAPS SPLIT AT HOME OPTIONS
MAPS SPLIT PHASE III WORKOUT PUMP MAPS SPLIT PHASE III OVERVIEW PHASE III OBJECTIVE: Increase strength-endurance, increase calorie burn and fat loss and dramatically improve your ability to get a pump. WHAT TO EXPECT: Fuller, rounder muscles. LENGTH OF PHASE: WORKOUT FREQUENCY: Foundational Workouts: SET & REP RANGE: Foundational Workouts: 3-4 Sets, 10-20 Reps Plus AMRAP Drop Sets (See description on page 2) REST BETWEEN SETS: Four weeks 6 times per week NEAT Sessions: Daily Mobility Sessions: Once each week on non-foundational workout day NEAT Sessions: 16,000+ Steps Mobility Sessions: Reference page 6 of this blueprint Foundational Workouts: 30-60 seconds AMPRAP Drop Sets: 10-20 seconds between each drop set @ 2018 Mind Pump Media, LLC All rights reserved. 1
MAPS SPLIT PHASE III WORKOUT PUMP INTRODUCTION TO AMRAP DROP SETS Phase III introduces the AMRAP Drop Set. AMRAP stands for As Many Reps As Possible. This means do as many repetitions as you can until your form breaks down. In other words, as soon as perfect form breaks, STOP the set. A Drop Set is three consecutive sets with progressively lighter weight used each set. Here is how it works: Set 1: Pick a weight that allows you to perform 10-15 AMRAP reps Set 2: Reduce Set 1 weight by 25-50% and perform AMRAP Set 3: Reduce Set 2 weight by 25-50% and perform AMRAP Rest should only be 10-20 seconds between each drop set, just enough time to adjust your weight. That's it, your AMRAP Drop Set is complete. You will only perform each drop set once per exercise as prescribed in your workout. CHOOSING A WEIGHT While the first set of your drop set should allow you to perform 10-15 reps, the second and third sets should be in the 6-10 rep range since you will be fatigued. Whether you should drop the weight by 25% or 50% will require you to experiment to find the right weight that allows you to hit that 6-10 rep range. EXAMPLE Say you are performing the Pull Up drop set and you are able to perform AMRAP for 12 reps with 120 pounds (54.5 Kg). Your next set you reduce the wieght by 25% to 90 pounds [41 Kg] and are able to perform 8 reps. For your final set, you reduce the weight once again by 25% to 67.6 pounds [31 Kg] but you are only able to perform four reps. In this case, next workout reduce this third set weight by more than 25% so that you can hit the 6-10 rep range. @ 2018 Mind Pump Media, LLC All rights reserved. 2