PHASE OVERVIEW PHASE I OBJECTIVE PHASE II PHASE III To build overall strength and stability To speed up metabolism and build muscle To build muscle and sculpt the body You will begin to feel more control and balance You will begin to feel stronger in daily movements You will start to notice more muscle deļ¬nition 3 weeks 3 weeks 3 weeks Priming Workouts 3 times/week (4 optional) 3 times/week (4 optional) 3 times/week (4 optional) Workout Sessions 3 times/week (4 optional) 3 times/week (4 optional) 3 times/week (4 optional) 2 x 10-15 Reps (per limb) 2 x 10 2 x 8 Reps (per limb) Until Recovered Until Recovered Until Recovered WHAT TO EXPECT LENGTH OF PHASE WORKOUT FREQUENCY SET & REP RANGE Foundational Workouts REST BETWEEN SETS **BEFORE YOU START, reference the exercise video demonstrations in the MAPS CARDIO section of your membership site. (Found after you login to your account at www.mindpumpmedia.com) 1 MAPS Cardio © 2022 Mind Pump Media, LLC All rights reserved. WORKOUT CALENDAR WEEK 2 WEEK 5 WEEK 6 PHASE II WEEK 4 WEEK 3 PHASE I WEEK 1 MONDAY WEDNESDAY FRIDAY *FREE DAY* DAY 1 DAY 2 DAY 3 DAY 4 Phase I Workout #1 Phase I Workout #2 Phase I Workout #3 Phase I Workout #4 (Optional) DAY 1 DAY 2 DAY 3 DAY 4 Phase I Workout #1 Phase I Workout #2 Phase I Workout #3 Phase I Workout #4 (Optional) DAY 1 DAY 2 DAY 3 DAY 4 Phase I Workout #1 Phase I Workout #2 Phase I Workout #3 Phase I Workout #4 (Optional) DAY 1 DAY 2 DAY 3 DAY 4 Phase II Workout #1 Phase II Workout #2 Phase II Workout #3 Phase II Workout #4 (Optional) DAY 1 DAY 2 DAY 3 DAY 4 Phase II Workout #1 Phase II Workout #2 Phase II Workout #3 Phase II Workout #4 (Optional) DAY 1 DAY 2 DAY 3 DAY 4 Phase II Workout #1 Phase II Workout #2 Phase II Workout #3 Phase II Workout #4 (Optional) Complete each phase for a total of 3 weeks before moving on to the next phase.Take note that the Priming Workouts will be adjusted as you move through the phases. 2 MAPS Cardio © 2022 Mind Pump Media, LLC All rights reserved. WORKOUT CALENDAR WEEK 8 WEEK 9 PHASE III WEEK 7 MONDAY WEDNESDAY FRIDAY *FREE DAY* DAY 1 DAY 2 DAY 3 DAY 4 Phase III Workout #1 Phase III Workout #2 Phase III Workout #3 Phase III Workout #4 (Optional) DAY 1 DAY 2 DAY 3 DAY 4 Phase III Workout #1 Phase III Workout #2 Phase III Workout #3 Phase III Workout #4 (Optional) DAY 1 DAY 2 DAY 3 DAY 4 Phase III Workout #1 Phase III Workout #2 Phase III Workout #3 Phase III Workout #4 (Optional) Complete each phase for a total of 3 weeks before moving on to the next phase.Take note that the Priming Workouts will be adjusted as you move through the phases. EXERCISE SUBSTITUTIONS: Sled Drive —› Step-Up Sled Pull —› Step-Up With Slow Eccentric Lateral Sled Drag —› Lateral Step-Up Trap Bar Farmer’s Walk —› Dumbbell Farmer’s Walk Pull-Ups —› Band-Assisted Pull-Ups & Weighted Pull-Ups Dips —› Band-Assisted Dips & Weighted Dips 3 MAPS Cardio © 2022 Mind Pump Media, LLC All rights reserved. PHASE I PHASE I: 3 WEEKS Rest Periods: Rest until you feel recovered enough to do another set | Tempo: Controlled Cardio: Moderate to high intensity - You should be breathing hard but maintain the same pace all 30 minutes PRIMING *** (before every workout) *** FULL WORKOUT EXERCISE REPS Combat Stretch 90/90 Wall Press 2 x 5 each side, 5 sec holds 2 x 5 each side, 5 sec holds 2 x 5 with 5 sec holds PHASE I WORKOUT #1 FULL WORKOUT EXERCISE REPS Sled Drive (High Position) 20 steps 30-sec rest to Sled Pull 20 steps Lateral Sled Drag 10 steps down, 10 steps back Overhead Carry 20 steps down, Rack Carry 20 steps back Cable Chop one side 20 reps to Plank 30 seconds Cable Chop other side 20 reps to Plank 30 seconds Elliptical 2-3 Sets 2-3 Sets 2-3 Sets 2-3 Sets 2-3 Sets 30 Minutes PHASE I WORKOUT #2 FULL WORKOUT EXERCISE REPS Breathing Squats to Breathing Dumbbell Pullovers Giant Set: Dumbbell Chest Press to Dumbbell Row to Dumbbell Shoulder Press Giant Set: Dumbbell Romanian Deadlift to Incline Dumbbell Press to Rear Delt Fly 2,500 Meter Row 2 x 10 reps each 2 x 10 reps each PHASE I 2 x 10 reps each for time WORKOUT #3 FULL WORKOUT EXERCISE REPS Barbell Squat Overhead Press Barbell Row Stationary Bike Sprints 5x5 5x5 5x5 15-second sprints followed by 45 second slow for 10 minutes 4 MAPS Cardio © 2022 Mind Pump Media, LLC All rights reserved. PHASE I PHASE I: 3 WEEKS Rest Periods: Rest until you feel recovered enough to do another set | Tempo: Controlled Cardio: Moderate to high intensity - You should be breathing hard but maintain the same pace all 30 minutes PRIMING *** (before every workout) *** FULL WORKOUT EXERCISE REPS Combat Stretch 90/90 Wall Press 2 x 5 each side, 5 sec holds 2 x 5 each side, 5 sec holds 2 x 5 with 5 sec holds PHASE I WORKOUT #4 (OPTIONAL) EXERCISE OPTION #1: Favorite Activity (30-45min Moderate to High Cardio Activity, i.e. Hiking, Swimming, etc) OPTION #2: FOLLOW-ALONG MOBILITY FLOW CLASS OPTION #3: BODY SCULPTING FULL WORKOUT FULL WORKOUT BODY SCULPTING EXERCISES REPS Heels Elevated Goblet Squat Cable Crossover Seated Row Z-Press Tricep Pushdown Cable Curl Stability Ball Crunch Tibialis Raise 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 3 x 20 5 MAPS Cardio © 2022 Mind Pump Media, LLC All rights reserved. PHASE II PHASE II: 3 WEEKS Rest Periods: Rest until you feel recovered enough to do another set | Tempo: Controlled Cardio: Moderate to high intensity - You should be breathing hard but maintain the same pace all 30 minutes PRIMING *** (before every workout) *** FULL WORKOUT EXERCISE REPS Combat Stretch 90/90 Wall Press 2 x 5 each side, 5 sec holds 2 x 5 each side, 5 sec holds 2 x 5 with 5 sec holds PHASE II WORKOUT #1 FULL WORKOUT EXERCISE REPS Sled Drive (Low Position) 20 steps 30-second rest then Sled Pull 20 steps Lateral Sled Drag 15 steps down, 15 steps back Single-Arm Overhead Carry/Single-Arm Rack Carry 20 steps down, switch arms, 20 steps back Explosive Cable Chop one side 10 reps to Active Plank 6 reps Explosive Cable Chop other side 10 reps to Active Plank 6 reps Incline Speed Walk (3-4 MPH) PHASE II 2-3 Sets 2-3 Sets 2-3 Sets 2-3 Sets 2-3 Sets 30 Minutes WORKOUT #2 FULL WORKOUT EXERCISE REPS Breathing Squats to Breathing Dumbbell Pullovers Giant Set: Push-Up to Bodyweight Row to Lateral Raise Sumo Deadlift 2,500 Meter Row 2 x 15 reps each 2 x 10 reps each 3 x 15 improve time PHASE II WORKOUT #3 FULL WORKOUT EXERCISE REPS Front Squat Bench Press Pull-Up Stationary Bike Sprints 5x5 5x5 5x5 15-second sprints followed by 45 second slow for 10 minutes 6 MAPS Cardio © 2022 Mind Pump Media, LLC All rights reserved. PHASE II PHASE II: 3 WEEKS Rest Periods: Rest until you feel recovered enough to do another set | Tempo: Controlled Cardio: Moderate to high intensity - You should be breathing hard but maintain the same pace all 30 minutes PRIMING *** (before every workout) *** FULL WORKOUT EXERCISE REPS Combat Stretch 90/90 Wall Press 2 x 5 each side, 5 sec holds 2 x 5 each side, 5 sec holds 2 x 5 with 5 sec holds PHASE II WORKOUT #4 (OPTIONAL) EXERCISE OPTION #1: Favorite Activity (30-45min Moderate to High Cardio Activity, i.e. Hiking, Swimming, etc) OPTION #2: FOLLOW-ALONG MOBILITY FLOW CLASS OPTION #3: BODY SCULPTING FULL WORKOUT FULL WORKOUT BODY SCULPTING EXERCISES REPS Heels Elevated Goblet Squat Cable Crossover Seated Row Z-Press Tricep Pushdown Cable Curl Stability Ball Crunch Tibialis Raise 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 3 x 20 7 MAPS Cardio © 2022 Mind Pump Media, LLC All rights reserved. PHASE III PHASE III: 3 WEEKS Rest Periods: Rest until you feel recovered enough to do another set | Tempo: Controlled Cardio: Moderate to high intensity - You should be breathing hard but maintain the same pace all 30 minutes PRIMING *** (before every workout) *** FULL WORKOUT EXERCISE REPS Combat Stretch 90/90 Wall Press 2 x 5 each side, 5 sec holds 2 x 5 each side, 5 sec holds 2 x 5 with 5 sec holds PHASE III WORKOUT #1 FULL WORKOUT EXERCISE REPS Sled Drive Sprints 20 steps 30-second rest then Sled Pull 20 steps Lateral Explosive Tube Walking 10 steps each way Trap Bar Farmer’s Walk 20 steps down, 20 steps back Prone Can-can StairMaster or StepMill PHASE III 2-3 Sets 2-3 Sets 2-3 Sets 10 x 2-3 Sets 30 Minutes WORKOUT #2 FULL WORKOUT EXERCISE REPS Dumbbell Thrusters Giant Set: Barbell Bench Press to Barbell Row to Lateral Raise Deadlift 2,500 Meter Row 2 x 15 2 x 15 reps each 3 x 15 improve time PHASE III WORKOUT #3 FULL WORKOUT EXERCISE REPS Hip Thrust Dips Single-Arm Dumbbell Row Stationary Bike Sprints 5x5 5x5 5 x 5 (each arm) 15-second sprints followed by 45 second slow for 10 minutes 8 MAPS Cardio © 2022 Mind Pump Media, LLC All rights reserved. PHASE III PHASE III: 3 WEEKS Rest Periods: Rest until you feel recovered enough to do another set | Tempo: Controlled Cardio: Moderate to high intensity - You should be breathing hard but maintain the same pace all 30 minutes PRIMING *** (before every workout) *** FULL WORKOUT EXERCISE REPS Combat Stretch 90/90 Wall Press 2 x 5 each side, 5 sec holds 2 x 5 each side, 5 sec holds 2 x 5 with 5 sec holds PHASE III WORKOUT #4 (OPTIONAL) EXERCISE OPTION #1: Favorite Activity (30-45min Moderate to High Cardio Activity, i.e. Hiking, Swimming, etc) OPTION #2: FOLLOW-ALONG MOBILITY FLOW CLASS OPTION #3: BODY SCULPTING FULL WORKOUT FULL WORKOUT BODY SCULPTING EXERCISES REPS Heels Elevated Goblet Squat Cable Crossover Seated Row Z-Press Tricep Pushdown Cable Curl Stability Ball Crunch Tibialis Raise 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 3 x 20 9 MAPS Cardio © 2022 Mind Pump Media, LLC All rights reserved.