MAPS Upper Lower

Choose Your Program

Same proven upper/lower split, trained twice a week. Pick the version built for your goals.

For Men

Build Muscle & Strength

Add size and strength across your chest, back, shoulders, arms, and legs, every muscle trained twice a week.

Start The Men's Program →

For Women

Build Strength & Shape

Shoulder-led upper days and glute-focused lower days to build the strong, defined shape you actually train for.

Start The Women's Program →

Both run the same 9-week, 4-day upper/lower system. The Men's version is built to add size and strength across the whole body; the Women's version leads with shoulders and is built around glute-focused lower days.