{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week","description":"In this episode the guys break down their brand new MAPS Upper Lower program \u2014 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 built separate men's and women's versions with different priority lifts. MAPS Upper Lower: \u2060 https:\/\/mapsupperlower.com\u2060 Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. At home dumbbell version included. SPONSORS Olipop: \u2060 https:\/\/drinkolipop.com\/mindpump\u2060 Buy any two cans of Olipop in store (any flavor, any retailer) and they will pay you back for one. New flavors: Blackberry Vanilla and Raspberry Sherbet. New can designs. LINKS Mind Pump Store: \u2060 https:\/\/mindpumpstore.com\u2060 Maps Fitness Products:&amp;nbsp;\u2060 https:\/\/mapsfitnessproducts.com\u2060 Instagram: @mindpumpmedia  0:00 - Intro  2:08 - Introducing MAPS Upper Lower \u2014 what it is and who it's for  3:32 - Why the upper lower split produces great results and how it differs from full body  9:02 - Phase breakdown \u2014 rep schemes, set structures and why the program ends with five by five  16:20 - Why the final phase ends heavy instead of starting heavy like MAPS Anabolic  18:38 - Men's vs. women's versions \u2014 shoulder priority, glute priority and why they're different  20:10 - At home version and what equipment you need  21:11 - Live coaching with Cole&amp;nbsp; ","author_name":"Mind Pump: Raw Fitness Truth","author_url":"http:\/\/www.mindpumpmedia.com","html":"<iframe title=\"Libsyn Player\" style=\"border: none\" src=\"\/\/html5-player.libsyn.com\/embed\/episode\/id\/41926610\/height\/90\/theme\/custom\/thumbnail\/yes\/direction\/forward\/render-playlist\/no\/custom-color\/87A93A\/\" height=\"90\" width=\"600\" scrolling=\"no\"  allowfullscreen webkitallowfullscreen mozallowfullscreen oallowfullscreen msallowfullscreen><\/iframe>","thumbnail_url":"https:\/\/assets.libsyn.com\/secure\/content\/203666075"}