Upper Lower Split Workout | How to Build Muscle 4 Days a Week | Mind Pump 2892
Mind Pump ShowPublished on July 2, 2026
Summary authored by editor@wellifi.com
TLDR Summary
The MAPS Upper Lower program offers a four-day bodybuilding split designed for effective muscle sculpting and strength building. With tailored workouts for men and women, live coaching, and a phased approach, participants can achieve their fitness goals efficiently.
Key Points
- MAPS Upper Lower is a structured four-day bodybuilding split.
- Program includes both upper and lower body workouts with adequate recovery.
- Three distinct phases ensure continuous progress and prevent plateaus.
- Tailored variations for men and women focus on different aesthetic goals.
- Live coaching support is included to enhance results.
Introducing MAPS Upper Lower: The Ultimate Bodybuilding Split
Welcome to Mind Pump, the most downloaded fitness, health, and entertainment podcast! We're excited to announce the launch of our brand new MAPS Upper Lower program. This classic bodybuilding split is designed for those looking to sculpt and shape their body through a structured four-day workout routine. Whether you're hitting the gym or working out at home with just dumbbells, this program has you covered.
Program Overview
The MAPS Upper Lower program is a four-day split, alternating between upper body and lower body workouts. This format not only allows for efficient muscle building but also provides ample recovery time, making it suitable for both beginners and advanced lifters.
Workout Structure
The program is structured as follows:
- Day 1: Upper Body
- Day 2: Lower Body
- Day 3: Rest
- Day 4: Upper Body
- Day 5: Lower Body
- Day 6: Rest
- Day 7: Rest
This setup provides three days of recovery while maintaining consistent training frequency.
Phased Approach
The MAPS Upper Lower program consists of three distinct phases, each designed to prevent plateaus and ensure continuous progress. The phases are structured to vary the rep ranges and intensity:
- Phase 1: 3 sets of 8-10 reps
- Phase 2: 3 sets of 10-12 reps
- Phase 3: 5 sets of 5 reps
This phased approach helps to keep workouts fresh and exciting while also promoting muscle growth and strength.
Tailored for Everyone
What sets MAPS Upper Lower apart is its tailored approach for both men and women. While the fundamental principles of strength training remain the same for everyone, we recognize that men and women often have different aesthetic goals. Therefore, the program features variations that emphasize the specific areas of focus preferred by each gender.
Live Coaching and Support
When you sign up for the MAPS Upper Lower program, you'll receive live coaching from our personal trainer, Cole. This includes guidance on technique, nutrition, and how to maximize your results. This added support has proven to be a game-changer for many participants, increasing consistency and success rates.
Special Launch Offer
As part of our launch, we're offering a fantastic 40% discount for those who sign up now. To take advantage of this offer, visit maps.upperlower.com and use the code launch.
Conclusion
The MAPS Upper Lower program is designed for anyone looking to enhance their physique through a structured and effective bodybuilding routine. With tailored workouts, live coaching, and a phased approach, you'll find everything you need to achieve your fitness goals.
Join us at Mind Pump and start your journey toward a stronger, sculpted body today!