Bonus blueprint PHASE OVERVIEW PHASE I OBJECTIVE WHAT TO EXPECT LENGTH OF PHASE PHASE II PHASE III To speed up metabolism and build muscle Increase workload and strength stamina Sculpt and sharpen muscle deļ¬nition You will begin to feel stronger in your daily movements You will notice an increase in muscle endurance and strength output You will notice an increase in stamina and strength mastery 3 weeks 3 weeks 3 weeks 6 times/week (7 Optional) 6 times/week (7 Optional) 6 times/week (7 Optional) 3-4 Sets x 10 Reps 3-4 Sets x 15 Reps 3-5 Sets x 5-12 Reps 1 minute 1 minute 1 minute WORKOUT FREQUENCY Workout Sessions SET & REP RANGE Foundational Workouts REST BETWEEN SETS * ** Note: Advanced workouts are approximately 20 minutes in length BEFORE YOU START, reference the exercise video demonstrations in the MAPS 15 MINUTES section of your MAPS membership site. (Found after you login to your account at www.mindpumpmedia.com) *** Superset describes when you perform two exercises back to back without a rest in between 1 MAPS 15 Minutes © 2022 MAPS Fitness Products LLC, All rights reserved. WEEK 2 WEEK 5 WEEK 6 PHASE II WEEK 4 WEEK 3 PHASE I WEEK 1 WORKOUT CALENDAR DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Phase I Workout #1 Phase I Workout #2 Phase I Workout #3 Phase I Workout #4 Phase I Workout #5 Phase I Workout #6 Phase I Workout #7 (Optional) Option Abs or Butt Focus DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 Phase I Workout #1 Phase I Workout #2 Phase I Workout #3 Phase I Workout #4 Phase I Workout #5 Phase I Workout #6 Phase I Workout #7 (Optional) Option Abs or Butt Focus DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21 Phase I Workout #1 Phase I Workout #2 Phase I Workout #3 Phase I Workout #4 Phase I Workout #5 Phase I Workout #6 Phase I Workout #7 (Optional) Option Abs or Butt Focus DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Phase II Workout #1 Phase II Workout #2 Phase II Workout #3 Phase II Workout #4 Phase II Workout #5 Phase II Workout #6 Phase II Workout #7 (Optional) Option Abs or Butt Focus DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 Phase II Workout #1 Phase II Workout #2 Phase II Workout #3 Phase II Workout #4 Phase II Workout #5 Phase II Workout #6 Phase II Workout #7 (Optional) Option Abs or Butt Focus DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21 Phase II Workout #1 Phase II Workout #2 Phase II Workout #3 Phase II Workout #4 Phase II Workout #5 Phase II Workout #6 Phase II Workout #7 (Optional) Option Abs or Butt Focus Complete each phase for a total of 3 weeks before moving on to the next phase. 2 MAPS 15 Minutes © 2022 MAPS Fitness Products LLC, All rights reserved. WEEK 2 WEEK 3 PHASE III WEEK 1 WORKOUT CALENDAR DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Phase III Workout #1 Phase III Workout #2 Phase III Workout #3 Phase III Workout #4 Phase III Workout #5 Phase III Workout #6 Phase III Workout #7 (Optional) Option Abs or Butt Focus DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 Phase III Workout #1 Phase III Workout #2 Phase III Workout #3 Phase III Workout #4 Phase III Workout #5 Phase III Workout #6 Phase III Workout #7 (Optional) Option Abs or Butt Focus DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21 Phase III Workout #1 Phase III Workout #2 Phase III Workout #3 Phase III Workout #4 Phase III Workout #5 Phase III Workout #6 Phase III Workout #7 (Optional) Option Abs or Butt Focus Complete each phase for a total of 3 weeks before moving on to the next phase. 3 MAPS 15 Minutes © 2022 MAPS Fitness Products LLC, All rights reserved. PHASE I PHASE I: WEEKS 1-3 1 minute rest between sets. Advanced workouts average over 20 minutes. WORKOUT #1 EXERCISE SETS / REPS Barbell Deadlift Bicep Curl 4 x 10 3 x 10 WORKOUT #2 EXERCISE SETS / REPS Bench Press Shoulder Press 4 x 10 3 x 10 WORKOUT #3 EXERCISE SETS / REPS Barbell Squat Tricep Dip 4 x 10 3 x 10 WORKOUT #4 EXERCISE SETS / REPS Incline Barbell Press Alternating Dumbbell Upright Rows 4 x 10 3 x 10 (each arm) WORKOUT #5 EXERCISE SETS / REPS Alternating Dumbbell Lunges Pull-Up 4 x 10 (each leg) 3 x 10 WORKOUT #6 EXERCISE SETS / REPS Windmill Full Lever Sit-Up 4 x 10 (each side) 5 minutes AMRAP 4 MAPS 15 Minutes © 2022 MAPS Fitness Products LLC, All rights reserved. PHASE I PHASE I: WEEKS 1-3 Advanced workouts average over 20 minutes. ABS WORKOUT #7 (OPTIONAL) 30 second rest between each set. EXERCISE SETS / REPS Reverse Crunch (30 second rest between sets) Perfect Sit-Up (30 second rest between sets) 3 x 8-10 3 x 8-10 BUTT WORKOUT #7 (OPTIONAL) 30 second rest between each set. EXERCISE SETS / REPS Dumbbell Single-Leg Toe-Touch - 30 second rest between sets Hip Thurst (3 second squeeze at top) 30 second rest between sets 3 x 8-10 (each side) 3 x 8-10 5 MAPS 15 Minutes © 2022 MAPS Fitness Products LLC, All rights reserved. PHASE II PHASE II: WEEKS 4-6 1 minute rest between sets. Advanced workouts average over 20 minutes. WORKOUT #1 EXERCISE SETS / REPS Front Squat Dumbbell Skull Crusher 4 x 15 3 x 15 WORKOUT #2 EXERCISE SETS / REPS Dumbbell Incline Bench Press Dumbbell Chest Press 4 x 15 3 x 15 WORKOUT #3 EXERCISE SETS / REPS Romanian Deadlift Bent Over Row 4 x 15 3 x 15 WORKOUT #4 EXERCISE SETS / REPS Dumbbell Bench Press Superset: Dumbbell Curl Reverse Fly 4 x 15 3 x 15 3 x 15 WORKOUT #5 EXERCISE SETS / REPS Barbell Back Squat Pull Up 4 x 15 3 x 15 WORKOUT #6 EXERCISE SETS / REPS Turkish Get-Up Full Lever Sit-Up 3 x 10 (each side) 5 minutes AMRAP 6 MAPS 15 Minutes © 2022 MAPS Fitness Products LLC, All rights reserved. PHASE II PHASE II: WEEKS 4-6 Advanced workouts average over 20 minutes. ABS WORKOUT #7 (OPTIONAL) 30 second rest between each set. EXERCISE SETS / REPS Reverse Crunch (30 second rest between sets) Perfect Sit-Up (30 second rest between sets) 3 x 8-10 3 x 8-10 BUTT WORKOUT #7 (OPTIONAL) 30 second rest between each set. EXERCISE SETS / REPS Dumbbell Single-Leg Toe-Touch - 30 second rest between sets Hip Thurst (3 second squeeze at top) 30 second rest between sets 3 x 8-10 (each side) 3 x 8-10 7 MAPS 15 Minutes © 2022 MAPS Fitness Products LLC, All rights reserved. PHASE III PHASE III: WEEKS 7-9 1 minute rest between sets. Advanced workouts average over 20 minutes. WORKOUT #1 EXERCISE SETS / REPS Barbell Deadlift Superset: Bicep Curl Lateral Raise 5x5 3 x 12 3 x 12 WORKOUT #2 EXERCISE SETS / REPS Bench Press Barbell Push Press 5x5 3x8 WORKOUT #3 EXERCISE SETS / REPS Barbell Squat Close Grip Tricep Bench Press 5x5 3x5 WORKOUT #4 EXERCISE SETS / REPS Incline Dumbbell Press Circus Press 5x5 3 x 5 (each arm) WORKOUT #5 EXERCISE SETS / REPS Barbell Row Goblet Squat 5x5 3x8 WORKOUT #6 EXERCISE SETS / REPS Full Lever Sit Up Turkish Get Up Windmill 5 minutes AMRAP 3 x 5 (each side) 3 x 5 (each side) 8 MAPS 15 Minutes © 2022 MAPS Fitness Products LLC, All rights reserved. PHASE III PHASE III: WEEKS 7-9 Advanced workouts average over 20 minutes. ABS WORKOUT #7 (OPTIONAL) 30 second rest between each set. EXERCISE SETS / REPS Reverse Crunch (30 second rest between set) Perfect Sit-Up (30 second rest between sets) 3 x 8-10 3 x 8-10 BUTT WORKOUT #7 (OPTIONAL) 30 second rest between each set. EXERCISE SETS / REPS Dumbbell Single-Leg Toe-Touch - 30 second rest between sets Hip Thurst (3 second squeeze at top) 30 second rest between sets 3 x 8-10 each side 3 x 8-10 9 MAPS 15 Minutes © 2022 MAPS Fitness Products LLC, All rights reserved.