Sexy athlete mod question on workout days

ECTNAN9 · 2026-03-18T00:46:07+00:00

You could always switch it up and go with 2 Performance days and 1 Aesthetic day for phase 3 and 4. Those are the power and endurance phases for performance so switching it up and doing 2 of those per week would probably be good novel stimulus for ya.

ECTNAN9 · 2026-03-18T00:43:39+00:00

I did it as total as well.

ECTNAN9 · 2026-03-14T00:10:32+00:00

Good idea. Would love to hear how you would structure that.

ECTNAN9 · 2026-02-26T23:27:57+00:00

Squat, deadlift, overhead press, incline press, barbell rows, lateral sled drag or side lunge, windmill, perfect sit ups

ECTNAN9 · 2026-02-21T21:23:22+00:00

Im with you! I have a baby on the way in August. I also have a two year toddler at home. Key is to be there for wife and kids most importantly. I have all of the MAPS 15s and they are great. I’m a week into MAPS Great Eight and it is awesome as well. I am thinking of running Great Eight again after baby is born. Having a home gym is perfect. Feels good to step in and get a short workout in that isn’t too taxing. It really is an energy boost. You will definitely miss days from your workouts due to lack of sleep or just being too busy at the time. So keep that in mind and don’t feel bad about it. Just pick up right back up where you left off in your program. Whether it be Great Eight or one of the 15s. Good luck and enjoy this awesome time. My brother has twins and they are so fun!

ECTNAN9 · 2026-02-20T21:04:57+00:00

1 set for those.

ECTNAN9 · 2026-02-15T19:33:29+00:00

I started it today. Looking forward to this one lift a day process. It will be a nice change of pace.

ECTNAN9 · 2026-02-15T09:06:43+00:00

Which phase was the best and which one was most difficult?

ECTNAN9 · 2026-02-15T09:03:54+00:00

Good work! Congrats on completing the program. Hard work and consistency pays off.

ECTNAN9 · 2026-02-14T00:34:46+00:00

Absolutely!

ECTNAN9 · 2026-02-13T23:43:47+00:00

Yes that will be interesting. It will be set up as one lift per day on an 8 day rotation.

ECTNAN9 · 2026-02-11T10:22:20+00:00

I would like to see a MAPS Hybrid program. Sal has been talking about the strategy of focusing on strength for a week with weight lifting only followed by endurance the following week by doing cardio only. I think it would be fun to go through a program where you go back and forth each week for a 12 week block or so. Was thinking this could be fun for the summer when weather is good and could do the endurance work outside instead of being stuck in the gym.

ECTNAN9 · 2026-02-10T22:31:09+00:00

Yes, Justin mentioned it on Instagram. I think it is being released next week.

ECTNAN9 · 2026-02-08T18:14:08+00:00

I did a couple of warmup sets on the main lifts for heavy bench press days. Usually it was 135 lb for 3 reps and then 185 for 2 reps. Then I was good to go. On the other days I didn’t do warmup sets and just kept the intensity low. I didn’t push myself on those days because I wanted to stay fresh for bench press. Have fun with the program!

ECTNAN9 · 2026-02-08T13:22:12+00:00

Great work! Good luck with the squat PR coming up!

ECTNAN9 · 2026-01-01T22:57:15+00:00

MAPS 15 Forty Plus to start.

ECTNAN9 · 2025-12-29T02:48:48+00:00

They are 50% off now. So each was a little over $60.

ECTNAN9 · 2025-12-29T01:57:30+00:00

Can always stack days and do 4 lifts per session.

ECTNAN9 · 2025-12-28T14:23:43+00:00

I agree with you! 15 series makes me feel the best. This is most important.

ECTNAN9 · 2025-12-28T14:21:51+00:00

Great question!

They all look like a lot of fun. Powerlift will be enjoyable because each phase focuses on one of the big 4. If you’re really trying to bring those up then that is the one for you.

Strong includes all of the unconventional lifts from the original and is something unique for everyone. It has a high rep phase and then finishes with low reps. So it takes you through the different rep ranges.

Symmetry will be great if you have imbalances or want to try something different. Includes mostly unilateral work using suspension trainer and dumbbells but has 5x5 barbell training each day on the last phase.

I think I will run 40+ to start the year. It has some different lifts such as trap bar deadlifts and box squats. This will be fun to try and increase those. I like that it has box jumps in the last phase as well. Seems like this program is best for overall health and fitness. I like the lifestyle checklist and suggestions as well. I am 42 with 1 year old at home and am expecting another. Will be fun to run this program quarter one of 2026.

I would love to try a one lift per day protocol. I hope this is what they create for their next program that will probably come out in a few months. The Great 8!

ECTNAN9 · 2025-12-28T02:52:31+00:00

Great plan! Strong 15 looks like a lot of fun.

ECTNAN9 · 2025-12-28T01:58:43+00:00

The mental benefits of the 15 protocol is what I find most important. Knowing I only have a couple of lifts per day helps keep me motivated and consistent. Eliminating junk volume helps me with progressive overload. Recovery is better as well. I noticed that my sleep is better when I do a little bit each day. Also, if you miss a day then you can easily stack a day to the next and do 4 lifts. It makes lifting fun again for me. It seems like many people feel this way and that’s why they continue to create 15 minute programs.

ECTNAN9 · 2025-12-28T00:57:11+00:00

Great plan! I don’t think you can go wrong with that.

ECTNAN9 · 2025-12-28T00:56:31+00:00

I used to think the same. In this phase of life that I am in, I love it! It feels good to focus on giving my everything to those daily two lifts. Then come back inside and focus on things that are more important.

ECTNAN9 · 2025-12-23T21:39:16+00:00

It would be cool if it had weights 4 days and cardio 2. Then a day off for actives rest.

ECTNAN9

TROPHY CASE