World Model · podcast knowledge graph

2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week

2026-07-02 · 25 min · 13 entities

episode page audio

Asserted relationships

  • → discusses Health & Fitness concept
    0.40
    evidence rules-v5
    Feed category: Health & Fitness
  • → discusses Fitness concept
    0.40
    evidence rules-v5
    Feed category: Fitness
  • 0.40
    evidence rules-v5
    Feed author/publisher: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
  • → references Mindpump website
    0.38
    evidence rules-v5
    Link in episode "2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week": https://drinkolipop.com/mindpump
  • → references mindpumpstore.com website
    0.38
    evidence rules-v5
    Link in episode "2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week": https://mindpumpstore.com/
  • → references mapsfitnessproducts.com website
    0.38
    evidence rules-v5
    Link in episode "2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week": https://mapsfitnessproducts.com/
  • → references mapsupperlower.com website
    0.38
    evidence rules-v5
    Link in episode "2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week": https://mapsupperlower.com/

Entities found in this episode

websites 8

  • mentioned Mindpump website
    0.45
    evidence rules-v5
    Link in episode "2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week": https://drinkolipop.com/mindpump
  • mentioned mindpumpstore.com website
    0.45
    evidence rules-v5
    Link in episode "2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week": https://mindpumpstore.com/
  • mentioned mapsfitnessproducts.com website
    0.45
    evidence rules-v5
    Link in episode "2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week": https://mapsfitnessproducts.com/
  • mentioned mapsupperlower.com website
    0.45
    evidence rules-v5
    Link in episode "2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week": https://mapsupperlower.com/
  • references Mindpump website
    0.38
    evidence rules-v5
    Link in episode "2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week": https://drinkolipop.com/mindpump
  • references mindpumpstore.com website
    0.38
    evidence rules-v5
    Link in episode "2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week": https://mindpumpstore.com/
  • references mapsfitnessproducts.com website
    0.38
    evidence rules-v5
    Link in episode "2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week": https://mapsfitnessproducts.com/
  • references mapsupperlower.com website
    0.38
    evidence rules-v5
    Link in episode "2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week": https://mapsupperlower.com/

concepts 4

  • mentioned Health & Fitness concept
    0.50
    evidence rules-v5
    Feed category: Health & Fitness
  • mentioned Fitness concept
    0.50
    evidence rules-v5
    Feed category: Fitness
  • discusses Health & Fitness concept
    0.40
    evidence rules-v5
    Feed category: Health & Fitness
  • discusses Fitness concept
    0.40
    evidence rules-v5
    Feed category: Fitness

companys 1

Episode description as stored
In this episode the guys break down their brand new MAPS Upper Lower program — a classic four day bodybuilder split designed for people who want to shape, sculpt and build their body with more volume than a full body routine but without the intensity of programs like MAPS Aesthetic. They cover why the upper lower split is one of their personal favorite ways to train, how the three phase structure prevents plateaus, why the final phase ends with a five by five strength focus, and why they built separate men's and women's versions with different priority lifts. MAPS Upper Lower: ⁠ https://mapsupperlower.com ⁠ Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. At home dumbbell version included. SPONSORS Olipop: ⁠ https://drinkolipop.com/mindpump ⁠ Buy any two cans of Olipop in store (any flavor, any retailer) and they will pay you back for one. New flavors: Blackberry Vanilla and Raspberry Sherbet. New can designs. LINKS Mind Pump Store: ⁠ https://mindpumpstore.com ⁠ Maps Fitness Products:  ⁠ https://mapsfitnessproducts.com ⁠ Instagram: @mindpumpmedia 0:00 - Intro 2:08 - Introducing MAPS Upper Lower — what it is and who it's for 3:32 - Why the upper lower split produces great results and how it differs from full body 9:02 - Phase breakdown — rep schemes, set structures and why the program ends with five by five 16:20 - Why the final phase ends heavy instead of starting heavy like MAPS Anabolic 18:38 - Men's vs. women's versions — shoulder priority, glute priority and why they're different 20:10 - At home version and what equipment you need 21:11 - Live coaching with Cole