The Perfect Split To Sculpt & Balance Your Upper & Lower Body
Lifting heavy will not make you bulky. It's what builds the lean, strong, athletic shape you actually want. MAPS Upper Lower trains your whole body twice a week across a simple 4 day split, with shoulder-led upper days and glute-focused lower days, so you build the strong, defined shape women actually train for. Three phases carry you from foundation, to volume, to strength. No endless cardio. No tiny dumbbells. Just real training that changes your body.
Why Most Women Never Change Their Body
Here's the truth the fitness industry keeps women from hearing: endless cardio and tiny weights will not change your shape. They might make you smaller, but smaller is not the same as strong, lean, and defined. The body you actually want is built by lifting, and lifting with enough weight to matter.
And no, it will not make you bulky. Women don't have the testosterone to accidentally get huge. What heavy training actually does is build the lean muscle that gives you shape, the glutes and legs and shoulders that make you look athletic, and the strength that changes how you move through your whole life. Muscle is what you're after, even when the goal is "toned."
MAPS Upper Lower trains every muscle twice a week, the frequency that actually builds muscle, across a 9 week progression. The upper days lead with shoulders and the lower days are built around hip thrusts and squats, so your glutes, legs, and shoulders get the work they need. You build a foundation, you add volume, then you get strong. Follow it in order and your body changes, for real.
The 3 Phases Of Upper Lower
Nine weeks, three phases, one clear progression. Each phase builds on the last so your body keeps adapting instead of stalling.
Foundation
Build a base of lean muscle and lock in flawless technique across the upper/lower split. Moderate reps drive growth while you master every movement. 2 sets, 8 to 10 reps.
Volume
Ramp up training volume and time under tension to maximize muscle growth and build work capacity. Fuller, more defined muscle and better endurance. 3 sets, 10 to 12 reps.
Strength
Shift to heavy 5x5 training to build real strength and power. Denser, stronger muscle as your body adapts to heavier loads. 5 sets, 5 reps.
Why You Won't See Any Before & Afters Here
The fitness industry runs on shame. Sweaty, defeated "before" photos next to triumphant, contoured "afters" are built to do one thing: make you feel small enough about your body to swipe your card.
We refuse to sell that way. MAPS Upper Lower isn't here to remind you of what you hate. It's a clear, no-nonsense system that respects your intelligence and your time.
I'm not selling you a fantasy body. I'm selling you a method. The same training principles I have used with the women I have coached for two decades. If you want it, it's yours. If you don't, you should keep your money. Either way, we're not going to body-shame you into buying.
I spent years doing cardio and lifting light because I was scared of getting bulky. I was never scared of looking weak, which is exactly what I looked like. Training heavy twice a week changed everything. I'm stronger than I've ever been and my legs and shoulders finally look like I actually train them.MAPS Upper Lower Customer
Inside The Program
Everything you need to train every muscle twice a week and build real strength and shape, with extra focus on your glutes, shoulders, and legs.
Foundation. Build lean muscle and master technique across four upper/lower workouts. 2 sets of 8 to 10 reps. The base that makes everything after it work.
Volume. Higher reps and shorter rest to maximize growth and work capacity. 3 sets of 10 to 12 reps. This is where the shape comes.
Strength. Heavy 5x5 training to build real strength and power. Denser, stronger muscle under heavier loads.
Every Day Is Planned For You
No wondering what to train or when. MAPS Upper Lower lays out all nine weeks on one simple calendar. Two upper days, two lower days, a rest day in the middle, and the weekend to recover. Open it, see today's workout, and go. The thinking is already done.
- All 3 phases mapped out week by week
- Two upper and two lower workouts every week
- Every exercise, set, and rep written out for you
- A full at-home version using only dumbbells and bodyweight
Is This For You?
We'd rather you not buy this than waste your money. Read both columns honestly. Make the call.
✓ This Is For You
- You're tired of cardio and light weights that never change your shape
- You want to build your glutes, shoulders, and legs, not just shrink
- You can train 4 days a week and want every session to count
- You have access to a barbell and dumbbells, or you'll use the at-home version
- You're ready to lift heavy and stop fearing the weight
- You want strength and shape, built on a real progression
✗ This Is Not For You
- You believe lifting heavy will make you bulky and won't be talked out of it
- You want a 10 minute a day shortcut with no real effort
- You won't commit to four workouts a week for nine weeks
- You only want to do cardio
- You want validation, not a plan
- You refuse to progressively add weight over time
Here's EVERYTHING That's Included
- The complete 9-week MAPS Upper Lower program, all 3 phases
- Four workouts every week fully written out, every exercise, set, and rep
- Step-by-step video demonstrations & coaching cues for every movement
- A full at-home version using only dumbbells and bodyweight
- The MAPS Upper Lower blueprint & 9-week training calendar
- Printable workout logs to track every session
- Mobile & desktop access from any device
- Lifetime access, yours forever, no subscription
- 30-Day 100% Money-Back Guarantee
Frequently Asked Questions
No. Women don't have the testosterone to build muscle the way men do, so "accidentally bulky" isn't a real risk. What heavy training actually builds is lean muscle, which is what gives you shape and definition. You'll get stronger and more athletic looking, not bigger and softer.
The standard program uses a barbell, dumbbells, and a bench. If you train at home, the included at-home version swaps every barbell and machine movement for a dumbbell or bodyweight version, so a set of dumbbells is enough to run the whole thing.
Four. Two upper body days and two lower body days, with a rest day in the middle of the week and the weekend to recover. Each workout runs about 45 to 60 minutes.
Yes, as long as you're willing to learn the lifts. Phase 1 is built to groove your technique with moderate weight before anything gets heavy, and every exercise comes with a demo video and coaching cues. If you're brand new, start light and focus on form.
No. The at-home version is included and uses only dumbbells and bodyweight. The full version is ideal if you have a barbell and a rack, but you can run the entire program from home.
The program runs nine weeks. Most people feel stronger and get better pumps within the first couple of weeks. Visible strength and shape build over the full progression. How fast depends on your training history, your nutrition, and your recovery. No hype.
No. It's a one-time payment, and with code LAUNCH you pay $112.20. You own the program forever. No recurring charges, no auto-renewals, lifetime access on any device.
Email us within 30 days and get every penny back. No questions, no forms, no proof required. We'd rather refund you than have you sitting on something you're not using.
Build Strength & Shape In 9 Weeks
Start Phase 1 This Week.
Four workouts a week. Nine weeks. Every set written out for you. MAPS Upper Lower gives you the exact training progression Sal has used to build strength and shape with women for over two decades.
Get The Program →
100% Money-Back Guarantee
Try it for 30 days. If you don't love it, email us. We'll refund every penny. No questions asked.
Mind Pump.
Four guys. Decades of combined experience. One of the most listened to fitness podcasts on earth. Sal created the MAPS programs, including this one built for women who want to train like it matters, and everything we build is forged in real world coaching by real fitness professionals.
Sal Di Stefano
20+ years coaching real people to lean, strong, healthy bodies. Creator of the MAPS programs.
Adam Schafer
Former pro physique competitor. Translates muscle-building science into protocols regular people can actually follow.
Justin Andrews
Mobility and movement specialist. Keeps training sustainable, joint-friendly, and built for the long haul.
Doug Egge
The voice of the listener. Asks the questions you're thinking and makes sure no advice is left unexplained.
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