PHASE I WORKOUT
STRENGTH
PHASE I OBJECTIVE: To build maximal strength and Central Nervous System
(CNS) adaptation for a granite hard look.
WHAT TO EXPECT: Solid hard feeling muscles.
LENGTH OF PHASE:
3 weeks
WORKOUT FREQUENCY:
Foundational Exercises: 3 times per week with at
least 1 rest day between
Focus Session Exercises:
1 time per day, 2-3 times
a week on
non-foundational workout days. Each Focus
Session targets a single
lagging body part.
SET & REP RANGE:
Foundational Exercises:
4 sets, 3-5 reps/
exercise
Focus Session Exercises:3 sets/exercise
10-20 reps/set
REST BETWEEN SETS:
Foundational Exercises: 90 seconds between sets
Focus Session Exercises:60-90 seconds between
sets
© 2016 Mind Pump Media, LLC All rights reserved.
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PHASE I WORKOUT
STRENGTH
IMPORTANT!:
The following are sample Phase I MAPS Aesthetic Foundational & Focus Session workouts. BEFORE YOU START, reference the VIDEO DEMONSTRATIONS in the Foundational
Exercises and Focus Session Exercises section of the MAPS Aesthetic Membership site. (Under
MENU, upper left hand side of site.)
SAMPLE PHASE I MAPS AESTHETIC FOUNDATIONAL WORKOUTS
Alternate the following workouts on Foundational workout days. These are sample workouts and
exercise substitutions can be made. However, we highly recommended that you keep the barbell
squats and deadlifts as the cornerstone of your foundational workouts.
FOUNDATIONAL WORKOUT 1
Barbell Squat 5 sets, 2-5 reps
Romanian Deadlift 3 sets, 6-8 reps
Incline Barbell Press 4 sets, 3-6 reps
Supinated Bent Over Barbell Rows 4 sets, 4-6 reps
Dumbbell Shrugs 4 sets, 5-7 reps
Barbell Standing Push Press 3 sets, 3-6 reps
Dumbbell Rear Flyes 1 set, 8-12 reps
Straight Barbell Curls 4 sets, 6-8 reps
Barbell Skull Crushers 4 sets, 6-8 reps
Leg Raises 3 sets, 10-12 reps
Standing Calf Raises 3 sets, 10-20 reps
FOUNDATIONAL WORKOUT 2
Deadlift 5 sets, 1-4 reps
Barbell Shrugs 2 sets, 4-6 reps
Weighted Pull Ups 3 sets, 4-8 reps
Walking Lunges 3 sets, 10 reps each leg
Incline Dumbbell Press 5 sets, 6-8 reps
Seated Arnold Press 4 sets, 6-8 reps
Rear Cable Flyes 1 set, 8-10 reps
Standing Alternating Supinating Dumbbell Curls 4 sets, 6-8 reps
Weighted Dips 4 sets, 6-8 reps
Decline Sit Ups 4 sets, 10-15 reps
Seated Calf Raise 4 sets, 10-20 reps
FOUNDATIONAL WORKOUT 3
Front Squats 3 sets, 8-12 reps
T-Bar Row 4 sets, 6-8 reps
Flat Bench Dumbbell Press 4 sets, 6-8 reps
Standing Upright Barbell Row 4 sets, 6-8 reps
Preacher Curls 4 sets, 6-8 reps
Seated Dumbbell Overhead Tricep Extension 4 sets, 6-8 reps
Ball Crunches 3 sets, 20 reps
Standing Single Leg Calf Raise, 3 sets 20 reps
© 2016 Mind Pump Media, LLC All rights reserved.
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PHASE I WORKOUT
STRENGTH
MAPS AESTHETIC FOCUS SESSION WORKOUTS
Focus Sessions are workouts designed to focus on building lagging bodyparts and to “sculpt” your body for
maximum balance, symmetry and aesthetic appeal. These workouts are not as intense as Foundational
Workouts but are more intense than Trigger Sessions (MAPS Anabolic).
Focus Sessions are to be performed 2 - 3 days/week on non-Foundational days. It is recommended that
you choose two body parts to focus on for all Phases (Phase I, II & III) of MAPS Aesthetic.
Train a single body-part each Focus Session. For example, you may focus on shoulders Tuesdays and legs
Thursdays.
Because Focus Session intensity is lower, exercises that you would typically avoid on Foundational days
(such as machines) can be incorporated.
The following is a list of possible Focus Session Exercises. Feel free to incorporate other exercises not
listed here. The options are virtually endless.
GLUTE EXERCISES
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Hack Squat
Hip Bridges
Donkey Kick backs
Sumo Squat
Tube Walking
Any Glute Machine
QUAD EXERCISES
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Leg Extensions
Hack Squat
Leg Press
Lunge Variations
Sissy Squat
Bulgarian Squat
Single Leg Toe Touch
HAMSTRING EXERCISES
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Lying Leg Curls
Seated Leg Curls
Good Mornings
Romanian Deadlift
CALF EXERCISES
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Any Calf Exercise
Jump Rope
CHEST EXERCISES
BICEP EXERCISES
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TRICEP EXERCISES
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Dumbbell Flye Variations (flat,
incline, decline)
Cable Flye
Cable Crossover
Pec Deck
Machine Chest Variations
BACK EXERCISES
• Cable Rows
• Seated Rows
• Straight Arm Pulldowns
• Pullovers All Variations
• All Machine Rows
• Hammer Strength Row
• Behind The Neck Pull Downs
TRAP EXERCISES
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Any Machine Biceps
Zottman Curls
Concentration Curls (Arnold Style)
Reverse Curls
All Cable Triceps Variations
All Tricep Machines
Dumbbell Kickbacks
ABS/CORE EXERCISES
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All Ab Machines
All Ab/Core Exercises
OCCLUSION GUIDE EXERCISES
• See Occlusion Guide
Barbell Shrugs
Dumbbell Shrugs
Any Shrug Machine
Farmer Carries
SHOULDER EXERCISES
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All Machine Shoulder Press
Overhead Press
Cable Lateral Varieties
Cable Upright Rows
DESIGNING YOUR FOCUS SESSION WORKOUT
First Round of MAPS Aesthetic: Choose one body part per Focus Session and do 2 - 3 exercises of your choosing, 3 sets each.
Subsequent Rounds of MAPS Aesthetic: After completing all 3 Phases of MAPS Aesthetic
you can cycle back through and choose another body part(s) to focus on or continue focusing on
the same body part(s). Each time you cycle through MAPS Aesthetic you can increase exercise
volume by adding more exercises or sets until it becomes a full workout.
QUESTIONS?
First check the FAQS section of the MAPS Aesthetic Membership Portal for answers. If you cannot find the answer you are looking for there then we highly recommend becoming a Mind Pump Private Facebook Forum Member.
© 2016 Mind Pump Media, LLC All rights reserved.
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PHASE I WORKOUT
STRENGTH
MAPS AESTHETIC FOCUS SESSION SAMPLE WORKOUTS
The following are SAMPLE Focus Session Workouts:
GLUTE FOCUS SESSION
QUAD FOCUS SESSION
SAMPLE:
Hack Squats- 3 Sets, 15 Reps
Donkey Kickbacks- 3 Sets, 15 Reps (each side)
SAMPLE:
Leg Extension- 3 Sets, 15 Reps
Alternating Lunges- 3 Sets, 20 Reps (10 each leg)
HAMSTRING FOCUS SESSION
CALF FOCUS SESSION
SAMPLE:
Lying Hamstring Curl- 3 Sets, 15 Reps
Alternating Lunges- 3 Sets, 15 Reps
SAMPLE:
Seated Calf Raise 3 Sets, 15 Reps
Donkey Calf Raise- 3 Sets, 15 Reps
CHEST FOCUS SESSION
BACK FOCUS SESSION
SAMPLE:
Pec Deck- 3 Sets, 15 Reps
Machine Chest Press- 3 Sets, 15 Reps
SAMPLE:
Hammer Strength Row- 3 Sets, 15 Reps
Seated Cable Rows- 3 Sets, 15 Reps
TRAPS FOCUS SESSION
SHOULDER FOCUS SESSION
SAMPLE:
Neutral Dumbbell Shrugs- 3 Sets, 15 Reps
Barbell Shrugs- 3 Sets, 15 Reps
SAMPLE:
Cable Upright Row- 3 Sets, 15 Reps
Dumbbell Arnold Press- 3 Sets, 15 Reps
BICEP FOCUS SESSION
TRICEP FOCUS SESSION
SAMPLE:
Bicep Machine Curl- 3 Sets, 15 Reps
Cable Curl- 3 Sets, 15 Reps
SAMPLE:
Tricep Cable Pressdown- 3 Sets, 15 Reps
Dumbbell Kickbacks- 3 Sets, 15 Reps
Choose 2-3 Exercises
2-3 Exercises
2-3 Exercises
2-3 Exercises
2-3 Exercises
Choose 2-3 Exercises
2-3 Exercises
2-3 Exercises
2-3 Exercises
2-3 Exercises
ABS FOCUS SESSION
2-3 Exercises
SAMPLE:
Full Lever Sit Ups- 3 Sets, 15 Reps
Reverse Crunch- 3 Sets, 15 Reps
MAPS AESTHETIC FOCUS SESSION PROGRESSION
(For Subsequent Rounds of MAPS Aesthetic)
As you go through the first round of MAPS Aesthetic (Phases I, II & III) keep Focus Session volume limited
to 6-9 total sets per body part.
During each subsequent round of MAPS Aesthetic you can begin adding 3-6 sets (1-2 exercises) per body
part during each Focus Session.
Once your target body part has reached the development you desire, you may add a second body part to
your Focus Session workout.
As you increase volume, pay close attention to how your body responds and how you feel. Everyone’s body
will react differently so the key is to dial it up or down based on how your body responds. The singular goal
of the Focus Sessions is ADAPTATION. Excessive volume can switch your body’s focus solely on recovery
and the benefit will be lost. Do not exceed 20-24 total sets in a single workout.
© 2016 Mind Pump Media, LLC All rights reserved.
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PHASE I WORKOUT
STRENGTH
MAPS AESTHETIC PHASE I FOUNDATIONAL WORKOUT
DATE:
EXERCISE
DAY:
SET 1
weight/reps
SET 2
weight/reps
TIME:
SET 3
SET 4
weight/reps
weight/reps
SET 5
weight/reps
SET 6
weight/reps
NOTES:
FOUNDATIONAL WORKOUT 1 FOUNDATIONAL WORKOUT 2
FOUNDATIONAL WORKOUT 3
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Barbell Squat 5 sets, 2-5 reps
Romanian Deadlift 3 sets, 6-8 reps
Incline Barbell Press 4 sets, 3-6 reps
Supinated Bent Over Barbell Rows 4 sets, 4-6
reps
Dumbbell Shrugs 4 sets, 5-7 reps
Barbell Standing Push Press 3 sets, 3-6 reps
Dumbbell Rear Flyes 1 set, 8-12 reps
Straight Barbell Curls 4 sets, 6-8 reps
Barbell Skull Crushers 4 sets, 6-8 reps
Leg Raises 3 sets, 10-12 reps
Standing Calf Raises 3 sets, 10-20 reps
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Deadlift 5 sets, 1-4 reps
Barbell Shrugs 2 sets, 4-6 reps
Weighted Pull Ups 3 sets, 4-8 reps
Walking Lunges 3 sets, 10 reps each leg
Incline Dumbbell Press 5 sets, 6-8 reps
Seated Arnold Press 4 sets, 6-8 reps
Rear Cable Flyes 1 set, 8-10 reps
Standing Alternating Supinating Dumbbell Curls
4 sets, 6-8 reps
• Weighted Dips 4 sets, 6-8 reps
• Decline Sit Ups 4 sets, 10-15 reps
• Seated Calf Raise 4 sets, 10-20 reps
Front Squats 3 sets, 8-12 reps
T-Bar Row 4 sets, 6-8 reps
Flat Bench Dumbbell Press 4 sets, 6-8 reps
Standing Upright Barbell Row 4 sets, 6-8 reps
Preacher Curls 4 sets, 6-8 reps
Seated Dumbbell Overhead Tricep Extension 4
sets, 6-8 reps
• Ball Crunches 3 sets, 20 reps
• Standing Single Leg Calf Raise, 3 sets 20 reps
Print this form and record your workout at the gym
© 2016 Mind Pump Media, LLC All rights reserved.
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