Mind Pump
2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week
New
2 Jul 2026 · 24 min
Muscle growth
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About this episode
In this episode the guys break down their brand new MAPS Upper Lower program — a classic four day bodybuilder split designed for people who want to shape, sculpt and build their body with more volume than a full body routine but without the intensity of programs like MAPS Aesthetic. They cover why the upper lower split is one of their personal favorite ways to train, how the three phase structure prevents plateaus, why the final phase ends with a five by five strength focus, and why they...