Workout Routine

MAPS Powerlifting Phase 1

by jrogers90

Workouts

Bench Press Week 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

bench press

3 sets

Dips (BW)

Set
Intensity
Weight
Reps
Rest time
1
8
180 sec
2
8
180 sec
3
8
180 sec

Dips (BW)

3 sets

Swiss Ball Flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec

Swiss Ball Flys

3 sets

Band Push-Ups

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
120 sec
2
10 +
amrap
120 sec
3
10 +
amrap
120 sec

Band Push-Ups

3 sets

plank

Set
Time
Rest time
1
100 sec
100 sec

plank

1 sets

Squat Week 1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

squat

3 sets

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

step-up

3 sets

Single Leg Band Leg Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Single Leg Band Leg Curls

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

leg extension

2 sets

Shoulder Press Week 1

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

seated shoulder press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec

lateral raise

2 sets

Seated Arnold's

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Seated Arnold's

3 sets

Pull Aparts

Set
Intensity
Weight
Reps
Rest time
1
8
120 sec
2
8
120 sec

Pull Aparts

2 sets

Upright Rows

Set
Intensity
Weight
Reps
Rest time
1
12
120 sec
2
12
120 sec

Upright Rows

2 sets

Deadlift Week 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

deadlift

2 sets

Single Arm Lat Pulldowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

Single Arm Lat Pulldowns

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

chest supported rows

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

reverse curl

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

hammer curl

2 sets

Bench Press Week 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

bench press

4 sets

Dips (BW)

Set
Intensity
Weight
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec

Dips (BW)

3 sets

Swiss Ball Flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec

Swiss Ball Flys

3 sets

Band Push-Ups

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
120 sec
2
10 +
amrap
120 sec
3
10 +
amrap
120 sec

Band Push-Ups

3 sets

plank

Set
Time
Rest time
1
100 sec
100 sec

plank

1 sets

Squat Week 2

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

squat

4 sets

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

step-up

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

leg extension

2 sets

Shoulder Press Week 2

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

seated shoulder press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec

lateral raise

3 sets

Seated Arnold's

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Seated Arnold's

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

face pull

2 sets

Cable Upright Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

Cable Upright Rows

2 sets

Deadlift Week 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

deadlift

3 sets

Single Arm Lat Pulldowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Single Arm Lat Pulldowns

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

chest supported rows

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

reverse curl

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

hammer curl

2 sets

Bench Press Week 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec
5
–
–
8
180 sec

bench press

5 sets

Dips (BW)

Set
Intensity
Weight
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec

Dips (BW)

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec

fly

3 sets

Band Push-Ups

Set
Intensity
Weight
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec

Band Push-Ups

3 sets

plank

Set
Time
Rest time
1
100 sec
100 sec

plank

1 sets

Squat Week 3

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec
5
–
–
8
180 sec

squat

5 sets

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

step-up

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec

leg extension

2 sets

Shoulder Press Week 3

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec
5
–
–
8
180 sec

seated shoulder press

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec

lateral raise

3 sets

Seated Arnold's

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Seated Arnold's

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

face pull

3 sets

Cable Upright Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Cable Upright Rows

3 sets

Deadlift Week 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
300 sec
2
–
–
8
300 sec
3
–
–
8
300 sec
4
–
–
8
300 sec

deadlift

4 sets

Single Arm Lat Pulldowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Single Arm Lat Pulldowns

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

chest supported rows

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

reverse curl

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

hammer curl

2 sets