2830: The Best Push Pull Legs Program For Building Muscle (MAPS PPL)

please only one place to go.

Mind, mind, mind, up with your hosts.

“Salto Stefano, Adam Shafer, and Justin Andrews.”

You just found the most downloaded fitness health and entertainment podcast. This is Mind Pump. Today's episode we talk about a brand new Maps program. Maps, push, pull, legs, ppl. You ask for it, you got it, by the way.

There's two versions of this program. One for men, and then one for women. The program is different. Women have a higher emphasis on lower body volume, glute training, shoulder volume, men, it's more traditional.

Now because it's a brand new program, we're launching it right now and it's 40% off. If you go to mapsppl.com, use the code ppl. You get the price slashed by 40%.

Also, if you sign up within the first few days of the launch, you can attend live coaching

by one of the Mind Pump coaches. They're going to do three days of coaching, breaking down things like nutrition, exercise, lifestyle, really to help you become more consistent and maximize your progress through the program.

“We also include a supplement, schedule guide, which will be free with this program.”

Again, you can get all of that included 40% off mapsppl.com, the code is ppl. This episode is brought to you by one of our sponsors, Paleo Valley. Now they make Paleo inspired supplements, meat sticks and more to improve your health, fitness, and vitality. I love their meat sticks.

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That's it. Joy the rest of the show. For the last 10 years, the most commonly requested body part split program by far. It's here. Is ppl push, pull, legs, people send us messages all the time.

Can you please make a maps program? Please. That if they push, pull, legs, split, we haven't done it until now introducing maps ppl. We're going to talk about that program right now.

What's in it? Whether or not it's right for you. You can tell us what special that we did this time that we've done before too. Yeah. We'll get there.

We'll talk you later. No, I might as well say it now and then we'll get to it later, but this is the first maps program where we have, they're both ppl, so there's two of them. But one of them is geared towards what men typically are looking for in a program and then the other ones for women.

So when it comes to training men and women, I mean, exercises are the same, like there's no difference except there are preferential differences. Yeah, so the programming is different slightly different for the male version versus

the female version and we've never really done that before, but again, we're trying to listen

to our audience and given what they want, which again, this is why we wrote a ppl program. Easily the most popular, there's a lot of different ways to split up body parts and

“body building style training, it's going to be the most popular ones, right?”

Yeah, I would say this is probably one of the most popular, I mean, I don't know about you guys. Maybe not just in so much. I bet you, this is probably one of the more popular routines you personally have followed most of your life. If I ever did a split, it would be something like this for sure.

Is that always? I mean, did you mess around much with body parts, did you mess around? I've done individual body part workouts, but if the one split that I liked was typically this and it was typically a 3 day, like the one we have here, like a 3 day week kind of routine, because what it allows for is a lot more volume per body part in a singular

workout, right? So you can either do your full body split, which we're obviously very big fans of. And then there's the splits where you're only doing a few body parts and one of the benefits that is, I mean, you really get to focus on the body part. And you get to do a lot of volume and one workout in different combinations of exercises

and you're hitting it from different angles, you get the pump the whole deal. It's probably why it's such a popular split. Is this one for you? Yeah, this is one of the top ones. I've run it like an upper lower split quite a few times and then I've ran a split where

I do like a legs and then I do all I do chest back together and then I do like shoulder arm arms together and then I run a routine like that. It's very similar though to like what this is. Those are probably my three most common splits that I do, but I love the push pull legs. So push represents the muscles that are involved typically in pushing exercises for the upper

is legs.

And so it's just a kind of an easy way to break up the body and the reason why you would

combine all the push muscles for the upper body and one workout, this is just kind of the theory around it, right?

“Why would we put all the push muscles in one and all the pull muscles in another one?”

They're working together. And you're already kind of working, so if I'm doing, you know, if I start a push workout with chest, my shoulders and my triceps are giving some work. So it makes sense to work them in that day as well, rather than the next day when they've gotten some work already the day before, type of deal and they might already be sore.

This is just, you know, when body parts splits, body parts splits became popular when body builders really started to ramp up training volume, full body splits were the name of the game for a long time, but as body builders got more advanced and as they started to add more volume, because volume does contribute to muscle growth, that's the fact that's one of the factors that plays a role, you know, if you're doing, you know, you're doing

nine sets for everybody part, you're doing a full body part, it's too fatigued, yeah, it's two and a half hour workout. Yeah, a lot of times the back half of the workout is junk volume, totally. Yeah, you're not, you're, yeah, no, so I, I like this too, you know, most of the research points to, you know, optimal frequency for hypertrophy being somewhere between two and three

times hitting a muscle, right? So it lends itself well for every tune of the routine, like that, where you hit the muscle at least at least two times in the week, you know, so that part, I love.

Yeah, this, what it feels like if you've never done a split like this before, if you're

really a big fan of like the pump, this is really good for that, because, you know, if I'm going to do nine sets or six sets for body part, like you would in this program, I mean, you're really maximizing the feel of the pump. Does that contribute to muscle growth? There's a lot of debate around that, but it definitely contributes to the enjoyment of

the workout, and I'm always for that, like if, if you do something that you really enjoy

“in your workout, so long as it's not detrimental, I think it's a positive because it increases”

the odds you'll want to do it, and you'll do it enthusiastically, which contributes to better workouts. So I think it's definitely something to consider, so I'll hear people debate the pump, you know, and, you know, some people will say, and I probably amore in this camp that if you get a really good pump, it's more, the reason why it's a good thing is it's probably pointing

to the fact that you're well hydrated, well rested, well nourished, not necessarily the pump itself is doing anything, but is it enjoyable? Yeah, it's a really, you know, if you're trying to work on a body part and you want to see what you look like or what it feels like to have it be more developed, I mean, you could do that with a pump and kind of give yourself a sneak peek at what you may look like

in a year. When you say that's probably the biggest pushback for people that didn't want to try out the total body. So it's, yeah, because the pump, they, they get those specific muscle groups, like very far out of 100%.

I mean, that was why I didn't like a full body for the longest time was because I was so attached to the pump. Yep.

“That's how I started was in these splits, I mean, we used to just focus on one muscle”

group early on and so you get these massive pumps and one muscle and so to take somebody like that, who's used to feeling a big pump in the body part they're working and then asked them to do like this kind of full body routine where you could literally, I mean, I could train a, a map's down a ball of day and not fill much of a pump at all because you're, you're in and out, you're in and out of each muscle group and, you know, that's,

that's tough. And so I think that was one of the biggest hurdles was convincing people that had, who had enjoyed chasing that pump to follow a map's and a ball colorway through.

I think those, when we first started, that was the feedback level, it doesn't feel like

I'm doing enough. That's right. Everybody's so they need to do more because they weren't getting this massive pump from the workout. It's like just trust the process, go through it.

You'll see. And then we obviously over time, we convince people. I argue that's probably the number one deterrent was that, yeah, and it's nothing to sneeze at. Again, I'm going to say this again, like, that's not, that's nothing, like, if, if doing

something in a workout is something really enjoyable and it's not detrimental, is the pump detrimental. No, there's nothing wrong with the pump. So, so getting a pump isn't bad for you. It's not going to take away from your gains.

It's not going to take away from your performance. So even, even though some people can argue that the pump itself is beneficial and, again, there's controversy around it, I don't care. I know it's not detrimental, but if you enjoy it, then go for it. And if you enjoy your workout, like this is a personal trainer, one of the things that I focused

heavily on was helping my clients develop a relationship with exercise with the enjoyed it. If I could do that, I won. I won 100% won because no matter how effective a workout is, if they're not enjoying it, it's

They're not going to want to continue doing it. So that's one of the big, the big things about it. There's also the strength stamina aspect of it, right? Which probably has some potential for helping someone with their gains.

If you always do full body workouts, which are great, and you suddenly switch to a split

like this, you're not used to doing that much volume in one workout. And what you'll find is doing a workout like this is that initially your strength will drop off very quickly. So if you're always used to doing just two or three sets for chest, and then doing it maybe multiple times a week, if you do a workout where it's nine sets for chest, you're

fine after the fifth set strength is gone. That's great. That's right. But you actually build it by your team, you'll have to work out the program you will feel a huge difference.

That's right. And if it's novel, you're probably going to build. And that's the value of it really is to introduce it, change it up, and I think that that's why I think it's great that we have options out there that people already enjoy anyways. Totally.

So it's a three day program, you know, push pull legs, ideally you would do a day off in

“between that's how the program is written.”

And it's three phases, and each phase is about three weeks long. So you're looking at a nine week total program. So just over two months essentially is what you're looking at, and each phase is different. The programming in each phase is different. One of the phases is actually quite different from the other two, and the rep ranges are

different. Now the rep ranges that we're using are kind of hypertrophy ranges.

The first one is a low rep range, but you're looking at around five or six reps, maybe

even a little lower bit heavier. Then you get into the kind of second phase, which is eight to twelve. And then we threw in a five by five phase at the very end to really focus on building the strength. Like that we ended with the five by five at the end of this.

So you could really see how well that was one of my favorite things that we did with some centuries, the only other program where we did something like that.

“That's why that's why we put that in here because we got such great feedback.”

Yeah, and I think that was a cool way to live this test. End of program. So you can really start to see like, oh, what a difference that made. And so this is cool to see that this is the only the second program that we've incorporated like ending the program with like a five by five.

Yes. The other thing too is this is the first time we've put very specific dietary advice or instructions in a program, typically it's, you know, kind of advice and guidance. And we went full on like this is what you're going to eat if you want to book. So for people are trying to build or reverse diet or bring up a week body part and they

want to build muscle. They are very specific. There's a formula. The formula is very basic and very specific. It's like this is the protein you're going to eat based on your body weight plus add this much. This is the carbs you're going to eat and this is the fat that you're going to eat. And your body weight dictates the calories and it will put both men and women in a surplus. And I wanted to make it as straightforward and simple as possible

because anytime you get dietary advice that gets a little complicated, you know, here's the formula for that reason. Yeah, plus this in minus that, add that type of deal. People are a little bit confused. It's not so effective. We're like, okay, this is going to be

“a nine week bulk. Nine week bulk. That's what you're going to be on if you fall this”

and they're great up. Go in a bulk. 100%. And it's in there for both the male and the female conversion of the protein. Well, this really appeals to the person that is kind of aesthetic driven or wants to build, I mean, build muscle. That's really what a PPL program is geared towards. And it's not that you won't get strong doing it. It's not that it doesn't help in a lot other ways. It's just that. Look at for hypertrophy. Yeah, that's the main focus. And high

hypertrophy, we want to be in a calorie surplus. And that's why this is unique where we gave

that kind of advice because typically people always ask, well, is she running a cut or running a bulk?

I mean, you can do, you can do this. It makes arguments for both. Yeah. And you can do, you can totally do that. But if the goal is to build muscle. But we wanted to put specific like you want to build, here's your diet. Yes. And then watch what happens. We also put some supplement advice in there as well. And then the men and women's version have just a different programming. So women just, again, we train people for a long time. We've been doing the podcast for a long time.

They typically want more training volume, leg volume for the legs and the glutes and more of a shoulder development emphasis rather than let's say chest development emphasis. And so the programming is different. On the push day, typically, like we see in the men's version is you start with chest, which makes sense typically when you're looking at exercise order. But with the women's

development. It gives them more that aesthetic look. And so you're actually starting off with shoulders, and there's more volume for shoulders less for chest than you find. Yeah. Then in the men's version, and there's less overall volume for the upper body because we moved it to the lower body for women. And then the order of the exercises is also different on leg day. It was going to be more glute focus than quad focus. You're still hitting the quads. It's just the order's different.

“So the focus was heavy wrong. And I think the most important thing to point out with that that”

where I see people go wrong when they create their own program is they don't take in a count the thing that they want to focus on that you need to take volume from somewhere else. So you can just add a bunch of volume. And this is a mistake that I used to make as a kid also. It was just like, oh, I want to develop this muscle group. So it was just like, oh, I'll keep doing everything I'm doing and then I'll just add more of this. And so the real getting less of

everything right. So the real the real art to this is when you have a client who's like, hey, I want these areas that I really want to focus on in this case with the women you're talking about shoulders and glutes primarily. The big focuses is like, okay, well, it's great. Well, then we have to take from somewhere else because we don't just want to slap on more glute, more shoulder stuff than already in a typical program. And I think that's where it gets a little

“murky for the average person is like, okay, where do I take from? Why do I take from there?”

How do I order the exercises differently? And so that's the real unique part about these two. Totally. Now, one of the things we did, which we just started implementing recently, we just did this for our last program launch. And it was the first time we did it. And it's something that we

thought about in the past. We'd never really implemented. But now we have a training and coaching

staff here at Mind Pump that does an excellent job. And so one of the challenges that we've had to what we've tried to overcome was helping people A get started on the program that they purchase and then be completed. Yeah. Okay. Now, there's an industry average. The industry average for online programs is Dismal. Okay. People buy programs. They don't even touch them. They don't even open them. Let alone complete stays in their email. Now, our average is triple with the industry averages.

And I think that's because of the podcast. People listen to us. They hear our advice. They trust us. And so maybe they're more invested. But it still isn't over 80%. It still isn't a majority of people. Yeah. So there's a lot of people that don't complete a program because like that's the issue with

“all fitness. All fitness is can I see it's they consistent. Can I finish this? Can I keep going?”

We talk about that on the podcast all the time. That's the big challenge. And so what we did for our last program launch is we had one of our top coaches do some some free coaching. Some free group coaching at the end to help people get started to talk them through with diet and to help them finish out and continue afterwards. And the response we got was more than we more than we could have even anticipated. Well, he loved it. He covers diet, the training, lifestyle, kicking off the

program. Like I think it was a huge success. So it was this was our last time was our first like

test run of like, okay, how well. Well, let's go. I was so impressed with not only the attendance, but then also how long everybody stayed in through the whole process. Oh yeah. You know, typically when you do something online like this where you have like a webinar that somebody is showing up to. You know, you have maybe a 50% show on the first the first day that dramatically drops and then every day you see a kind of trickle down. And then you also see even within the day

early on people stick around to kind of hear a few things and then bounce. The engagement that Cole had such a testament to one, I think your point of how valuable I think this is for everybody. Then also what a great coach he is. I think he does such a good job communicating and the feedback

that we got on the last day when we hop on was incredible just everybody saying how how helpful this

was for them to start. And so I think this is going to be going forward any time that we release programs or do something that that is set this up with it to set people up with this. Yeah. So when people when you enroll in the initial launch period, which whenever we do an initial launch, you get a huge discount. So it's 40% off. So you get that. But when you enroll in that initial period, you automatically get signed up for this three days of coaching. And so he's going

to go over the map success overview. Then he talks about diet, how to get results, lifestyle, training, how to maximize the exercises, the workouts, pick the right weight, that kind of stuff. And at the end, he gives you a 12-week transformation or blueprint. And so you leave with this, like you know what to do and how to go through the whole thing. And again, when we look back, the amount of people that open the program continue to go all the way through it, like skyrocket,

so the success rate is going to go through the roof. And that's included for free. That's also a bonus that you're going to get with us. We also are including with this a supplement guide.

cool supplements to take. It's literally a schedule. AM, PM, afternoon. This is what you take here.

This is your pre-workout. This is your post-workout. Here's what you do at night.

Now, the reason why we're doing this is people ask for it. People want us to tell them, tell me exactly what to do. I want to know exactly what to do for the next nine weeks. I want to come in myself to nine weeks to build as much muscles possible. Boost my metabolism really make

“changes in the way my body looks. And so that's why it's so specific. You have your specific”

program. You have your three days of coaching. You have your specific schedule supplement routine.

All put this all together. And the only thing that's left, the only piece of this recipe that's

missing is just you're doing it. And you got it. You got everything laid out for you. So the other common questions would be length of workouts, equipment needed. So our any special equipment, can we do this from home? What are all the home gym? Are you these a home gym? Only dumbbell, blueprint in there for at home. Yeah. So if you have a well-equipped home gym, barbell, dumbbells, adjustable bench, squat rack. You can do the whole program. If you just have dumbbells,

we have a dumbbell only version as well. Which means you just have dumbbells. You could also follow

the content about it. What do you say? 50, 60 minute workouts. This is a full of full workout. Yeah, full workout. Yeah, full workout. Take it about an hour. Yeah. So give a take. And then technically, somebody could run this as a three days. And they only actually lift three days. They could or three days in the week. But you could also run this like three days day off. And then three days again.

“So it's it's set up just for three days. If you want to get crazy like that, we have other”

programs that much volume. But you know, be too much volume. There's a way too much for most people. I'm sure there's some guy listening right now. That's like, yeah. That's a lot of long. It's a six week, you know, you're talking about six day week. So then if it's only a three day, would you recommend a day off in between. Yes. So Monday, Wednesday, Friday typically is what people will do. Okay. So that would be like ideal. Will be Monday, Wednesday, Friday. We're Tuesday,

Thursday, Saturday. There's the other option that people will do. Okay. So if you want to get this program, again, it's 40% off. What you do is go to maps ppl.com. The code is ppl. They get to 40% off.

“Plus you get the bonus supplement schedule guide. Plus you get the three days of coaching with the”

mind pump coach. It's all included. Again, it's maps ppl.com. The code ppl 40% off and all that other stuff is included. Thank you for listening to mind pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB super bundle at mind pumpmedia.com. The RGB super bundle includes map fanabolic, maps performance, and maps aesthetic. Nine months of phased, expert exercise

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