Im also starting to question the program not going to lie. It’s repetitive with weird volume alternation each week. I didn’t want to stop because I was just complaining a lot but I’m glad you also noticed. 
6 sets of calf raises lmao, the same way with the shrugs in anabolic

I don’t mind splits actually and the point is you have to try it I like mind pump programs in general I just thought this was a bit lacklustre considering what it implies.

Do Maps split instead… get the volume in!

Yep. Slow and controlled while focusing on form then pretty explosive out of the hole. About 1 to 1.5 seconds. Obviously slower toward the end of the set. Increases time under tension while activating fast twitch muscle fibers during the concentric part of the lift.

I love it. My wife has the same problem with maps programs. She finds these programs where she works out for 1.5 - 2 hours doing all sorts of wild shit and her body literally never changes. When she goes to maps she always argues it’s not long enough, she needs more volume, it doesn’t make her sore, it’s boring etc… maps advanced has been magic for me. I’ve been working out for about 12 years. I’ve gotten up to 225 easily in the 1k club and I’ve been down to 180 with about 5-6% body fat. No program has been as effective as this one. I saw changes after phase one. I’m also doing 4 second negatives with a 1 second pause at the bottom on all of my reps instead of just throwing the weight around.

I purchased a one year plan from Sohee Lee. I like the structure of the workouts much better. Each month focuses on developing two core lifts with options for at home or gym workouts and you can structure based on 2x,3x, or 4x workouts per week and all workouts have priming built in to the beginning of the workout. Also has different rest times and super sets built in to the programming. My workouts almost always finish within an hour and just feels like a better fit for my lifestyle. Maps programs are great but I just felt like my upper body became way more developed than my lower body but I guess that was needed since my legs are typically more dominant but this programming is written very well and I enjoy the workouts much more

There’s nothing stopping anyone from doing legs and  core on the same day, I think it’s just a way to split the body up along with being able train more for those who like to live in the gym. It also forces a bit of mobility in there with the core day. 

With the optional lifts, you can find yourself hitting major groups for 18sets. Even on the failure weeks if you include the 1-2 warm ups before the 1 set to failure. 

As far as different exercises, substitute them for machines. There’s only but so many chest press variations, rows, etc.. do RDLs instead of deads, single leg leg press instead of lunges.. Go crazy with the variations if you want to, but basic movement are easier in terms of a program template. 

I think the “advanced” part is due to the fact it’s high volume and more moving parts rather than just 3-4 weeks of one rep range. You have alternating weeks and then deloads, it should be fair to say that’s kind of advanced and too far into the weeds for any new lifters 🤷🏽‍♂

What’s everyone think?

6 workouts a week on a 3 day split x2
- Legs
- core
- upper body 

Just think a bit repetitive doing it x2 for weeks. 

Could of done something different with the extra workouts.  ABCABC.


Am I the only one seeing this

Upper body workout1 hour approx 

Leg workout 30 minute max with 15 sets and 6 sets on calf’s lol

Core workout 10-15 minutes 


Even if you argue frequency with the double up sessions, no variance same movements.

What’s advanced about this 😂

Maps Advanced Thoughts?