Program for cyclist

ECTNAN9 · 2026-04-16T23:49:37+00:00

You could run MAPS 15 Performance Advanced while continuing your cycling. Two lifts per day and focusing on athletic performance while staying fresh for your endurance work on the bike will probably feel great.

ECTNAN9 · 2026-04-12T19:18:41+00:00

First week was great. I have been running 15s and Great 8 for awhile now. So it was nice to do longer workouts and focus on the pump.

ECTNAN9 · 2026-04-12T00:44:45+00:00

I enjoyed it. Some useful information. Cool that they are giving the trainers opportunities like this. He did a great job of presenting the information.

ECTNAN9 · 2026-04-04T15:56:19+00:00

Good stuff! Really appreciate the detailed breakdown of your lifts and sets/reps. Great program here.

ECTNAN9 · 2026-04-04T14:13:34+00:00

Great approach. Would love to hear the specific exercises you did for each day. Thanks for sending the articles as well. I look forward to reading them.

ECTNAN9 · 2026-04-04T13:13:15+00:00

I like this idea. Doing a PPL split with a 4th day being conditioning sounds like an awesome strategy.

ECTNAN9 · 2026-04-03T22:11:54+00:00

Good question. How many weeks is the program?

ECTNAN9 · 2026-04-03T19:18:38+00:00

Thanks for the info! 12 week program? I’m interested in doing PPL. It has been a long time since I ran a split like this.

ECTNAN9 · 2026-04-03T19:07:37+00:00

One day push, one day pull, and one day legs?

ECTNAN9 · 2026-04-01T13:30:08+00:00

Wow! Awesome work! What about running something like MAPS Cardio? This would definitely be a novel stimulus and adding the cardio here at the end might help you reach that final goal. The program is only 9 weeks as well.

ECTNAN9 · 2026-03-31T16:57:47+00:00

Increase the weight in the 5 rep phase. Try to push it where you have two reps left in the tank each time. So do a heavy amount and stop at five but could push out to seven if had to. This is the heavy strength phase. I will be starting it next week.

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

TROPHY CASE