PHASE III WORKOUT MUSCLE PUMP ADAPTATION PHASE III OBJECTIVE: To maximize the muscle pump and to increase strength endurance. WHAT TO EXPECT: Maximum muscle pumps and full feeling muscles. LENGTH OF PHASE: 3 weeks WORKOUT FREQUENCY: Foundational Workouts: 2 times per week for most, with 2 to 3 days between each workout (Some may benefit from 3 foundational workouts/ week) Anabolic Triggering Workouts: 1-3 times daily on all non-foundational workout days SET & REP RANGE: Foundational Workouts: 2 exercises/body part, 2-3 sets each, 10-15 reps/ exercise Anabolic Triggering Workouts: 1-3 sets/session (circuit), 10-20 reps/exercise REST BETWEEN SETS: Foundational Workouts: Anabolic Triggering Workouts: No more than 30 seconds Continuous, minimal rest SPECIAL EMPHASIS: Focus on getting a maximum pump. Rep speed is a bit faster for increased blood flow. PHASE III: MUSCLE PUMP (SARCOPLASMIC HYPERTROPHY) Phase III is a very fast paced, pump focused phase. Your rep tempo is faster with good form. Full range of motion isn’t quite as important, however, it is important to avoid choppy, short reps. Rest a max of 30 seconds between sets. You will lift less weight than with the other phases as the tempo, increased work load and shorter rest periods will take away some strength. The pumps you get with this phase are mindblowing. You will experience great increases in endurance and expand the ability of your muscles to recover between sets. It is also in this phase that you will notice the most fat loss. Keep the weight you choose light to moderate. The goal is on getting a great pump and on finishing the workout in 60 minutes or less. Don’t worry about how much weight you are lifting, instead focus on being able to do the prescribed sets and reps and to not hit failure. You will feel like you had a cardio workout at the end. If you can’t finish this in 60 minutes or less it is because your tempo needs to get faster. Speed it up. Removing some exercises is also acceptable if you find that the workload is too much. Supersetting arm exercises works great in this phase. Example: Superset a set of curls with dips for one big set. Focus: Increase total workload threshold and increased pump ability. Why is this important? The increased pump stretches the muscle fascia which allows more muscle growth. You also experience dramatic sarcoplasmic hypertrophy. This is the increase in non-muscle fiber structures, supporting fluids and energy sources within the muscles which help you build more muscle...increased glycogen storage, increase ATP storage, increased capillaries, and more fluid volume. The increased endurance also keeps your strength gains more balanced as you increase your ability to replenish quickly after sets. © 2017 Mind Pump Media, LLC All rights reserved. 1 PHASE III WORKOUT MUSCLE PUMP ADAPTATION IMPORTANT!: The following are sample Phase III MAPS Foundational & Anabolic Triggering workouts. BEFORE YOU START, reference the VIDEO DEMONSTRATIONS in the MAPS Foundational Exercises and MAPS Anabolic Triggering Exercises section of the MAPS Anabolic Membership site. These are found under the MAPS Training tab in the navigation bar. SAMPLE PHASE III MAPS FOUNDATIONAL WORKOUTS Alternate the following workouts on Foundational workout days. These are sample workouts and exercise substitutions can be made. However, I highly recommended that you keep the barbell squats and deadlifts as the cornerstone of your foundational workouts. PHASE III FOUNDATIONAL WORKOUT 1 PHASE III FOUNDATIONAL WORKOUT 2 PHASE III FOUNDATIONAL WORKOUT 3 Barbell Squats 3 sets 8-15 reps Sissy Squats 2 sets 12-15 reps Incline Dumbbell Press 2 sets 10-12 reps Cable Crossovers 2 sets 12-15 reps Dumbbell Rows 2 sets 8-12 reps Dumbbell Pullovers 2 sets 12-15 reps Seated Dumbbell Shrugs 5 sets 12-15 reps Cable Rear Delt Flyes 2 sets 12-15 reps Barbell Upright Rows 2 sets 12-15 reps Barbell Deadlifts (touch and go) 3 sets 6-10 reps Chin-Ups 2 sets 12-15 reps Barbell Shrugs 5 sets 12-15 reps Flat Dumbbell Chest Press 2 sets 12-15 reps Incline Flyes 2 sets 12-15 reps Arnold Presses 2 sets 12-15 reps Lateral Raises 2 sets 12-15 reps Good Mornings 3 sets 12-15 reps Cable Rows 2 sets 12-15 reps Pulldowns 2 sets 12-15 reps Standing Dumbbell Shrugs 5 sets 12-15 reps Incline Barbell Chest Press 2 sets 12-15 reps Cable Chest Presses 2 sets 15-20 reps Barbell Behind Neck Shoulder Press 2 sets 12-15 reps Rear Delt Flyes 2 sets 12-15 reps SUPERSET Barbell Curls 2 sets 12-15 reps Dips 2 sets 12 -15 reps SUPERSET Dumbbell Supinating Curls 2 sets 12-15 reps Dumbbell Overhead Tricep Extension 2 sets 12-15 SUPERSET reps Reverse Curls 2 sets 12-15 reps Tricep Pressdowns 2 sets 12 -15 reps SUPERSET Hammer Cable Curls 2 sets 12-15 reps Seated Calf Raises 2 sets 12-15 reps Rope Tricep Pressdowns 2 sets 12-15 reps Standing Calf Raises 2 sets 12-15 reps Decline Sit-Ups 5 sets 20-50 reps Seated Calf Raises 2 sets 12-15 reps Standing Calf Raises 2 sets 12-15 reps Hanging Leg Raises 5 sets 15-20 reps SUPERSET Hammer Curls 2 sets 12-15 reps Dumbbell Skull Crushers 2 sets 12-15 reps SUEPERSET Barbell Curls 2 sets 12-15 reps Bench Dips 2 sets 12-15 reps Seated Calf Raises 2 sets 12-15 reps Standing Calf Raises 2 sets 12-15 reps Hanging Leg Raises 5 sets 15-20 reps SAMPLE PHASE III MAPS ANABOLIC TRIGGERING WORKOUTS Pick 3-5 exercises and do them in succession. These workouts cannot last longer than 10 minutes. Pick exercises that target your weak areas. For example: I usually avoid leg exercises for my MAPS Anabolic Triggering sessions since my legs tend to outgrow the rest of my body. I usually do rear laterals for delts since this is an area I want to focus on. However, regardless of the exercises you choose, these workouts trigger an anabolic signal that is carried over to the entire body, not just the muscles worked. IMPORTANT NOTE: Because of the intensity of Phase III Foundational Workouts be sure to keep your Anabolic Triggering Workouts especially light. ANABOLIC TRIGGERING WORKOUT 1 ANABOLIC TRIGGERING WORKOUT 2 ANABOLIC TRIGGERING WORKOUT 3 Bodyweight Lunges Band Chest Flyes Band Rows Band Lateral Raise Band Curls Band Tricep Pressdown Bodyweight Squats Band Chest Press Band Straight Arm Pulldown Band Shrugs Band Hammer Curls Band Overhead Tricep Extension Hanging Leg Raises Band Pulldowns Band Chest Press Band Rear Delt Flyes Standing Calf Raises QUESTIONS? First check the FAQS section of the MAPS Anabolic Membership Portal for answers. If you cannot find the answer you are looking for there then post it to the Private MAPS Anabolic Facebook Mastermind Forum. © 2017 Mind Pump Media, LLC All rights reserved. 2 PHASE III WORKOUT MUSCLE PUMP ADAPTATION MAPS PHASE III FOUNDATIONAL WORKOUT DATE: DAY: SET 1 EXERCISE weight/reps SET 2 weight/reps TIME: SET 3 SET 4 weight/reps weight/reps SET 5 weight/reps SET 6 weight/reps NOTES: PHASE III FOUNDATIONAL WORKOUT 1 PHASE III FOUNDATIONAL WORKOUT 2 PHASE III FOUNDATIONAL WORKOUT 3 Barbell Squats 3 sets 8-15 reps Sissy Squats 2 sets 12-15 reps I Incline Dumbbell Press 2 sets 10-12 reps Cable Crossovers 2 sets 12-15 reps Dumbbell Rows 2 sets 8-12 reps Dumbbell Pullovers 2 sets 12-15 reps Seated Dumbbell Shrugs 5 sets 12-15 reps Cable Rear Delt Flyes 2 sets 12-15 reps Barbell Upright Rows 2 sets 12-15 reps SUPERSET Dumbbell Supinating Curls 2 sets 12-15 reps Dumbell Overhead Tricep Extension 2 sets 12-15 reps SUPERSET Hammer Cable Curls 2 sets 12-15 reps Rope Tricep Pressdowns 2 sets 12-15 reps Barbell Deadlifts (touch and go) 3 sets 6-10 reps Pull Ups 2 sets 12-15 reps Barbell Shrugs 5 sets 12-15 reps Flat Dumbbell Chest Press 2 sets 12-15 reps Incline Flyes 2 sets 12-15 reps Arnold Presses 2 sets 12-15 reps Lateral Raises 2 sets 12-15 reps SUPERSET Barbell Curls 2 sets 12-15 reps Dips 2 sets 12 -15 reps SUPERSET Reverse Curls 2 sets 12-15 reps Tricep Pressdowns 2 sets 12 -15 reps Good Mornings 3 sets 12-15 reps Cable Rows 2 sets 12-15 reps Pulldowns 2 sets 12-15 reps Standing Dumbbell Shrugs 5 sets 12-15 reps Incline Barbell Chest Press 2 sets 12-15 reps Cable Chest Presses 2 sets 15-20 reps Barbell Behind Neck Shoulder Press 2 sets 1215 reps Rear Delt Flyes 2 sets 12-15 reps SUPERSET Hammer Curls 2 sets 12-15 reps Dumbbell Skull Crushers 2 sets 12-15 reps SUPERSET Barbell Curls 2 sets 12-15 reps Bench Dips 2 sets 12-15 reps Seated Calf Raises 2 sets 12-15 reps Standing Calf Raises 2 sets 12-15 reps Hanging Leg Raises 5 sets 15-20 reps Seated Calf Raises 2 sets 12-15 reps Standing Calf Raises 2 sets 12-15 reps Decline Sit-Ups 5 sets 20-50 reps Seated Calf Raises 2 sets 12-15 reps Standing Calf Raises 2 sets 12-15 reps Hanging Leg Raises 5 sets 15-20 reps Print this form and record your workout at the gym © 2017 Mind Pump Media, LLC All rights reserved. 3
