2795: The 8 Greatest Exercises for Fat Loss and Muscle Gain

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• The MAPS Great 8 program is built around only eight foundational exercises chosen to ensure complete body coverage, mobility, strength, and long-term injury prevention, rather than just picking favorite exercises per body part.  Copied to clipboard!
• The program utilizes an 8-day rotation, one lift per day, designed for simplicity and consistency, allowing users to train daily for short durations (15-30 minutes) and maximize progress by practicing the same movements.  Copied to clipboard!
• To encourage completion and results, the MAPS Great 8 launch includes limited-time bonuses like the Great 8 Nutrition Guide and five days of free coaching with Mind Pump certified trainer Cole Steininger for those who sign up by the 22nd.  Copied to clipboard!

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MAPS Great 8 Program Launch Details

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(00:01:02)

• Key Takeaway: The MAPS Great 8 program features only eight exercises in an 8-day split, one lift per day.
• Summary: The new MAPS Great 8 program focuses on only eight exercises, structured as an 8-day split with one lift per day to build strength and achieve great results. The program retails for $127 but is available at 50% off using the code LAUNCH during the launch period. Sign-ups before the 22nd receive the MAPS GREAT 8 Nutrition Guide and five days of free coaching with trainer Cole.

Ketone IQ Sponsorship Read

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(00:01:44)

• Key Takeaway: Ketone IQ provides exogenous ketones, a preferred energy source for the brain, without requiring a strict ketogenic diet.
• Summary: Ketone IQ delivers exogenous ketones, which serve as a preferred energy source for the brain, even when consuming carbohydrates. This allows users to gain mental clarity without adhering to a zero-carb ketogenic diet, which may hinder performance and muscle building. Listeners can receive 30% off a subscription and a free gift with the second shipment at ketone.com/MINDPUMP.

Origins and Philosophy of Great 8

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(00:02:47)

• Key Takeaway: The Great 8 exercises were selected based on listener demand following a podcast discussion about the eight essential lifts for lifelong fitness.
• Summary: The program originated from a listener demand following a podcast discussion where the hosts determined the eight most crucial lifts for complete fitness, strength, mobility, and injury prevention over a lifetime. Simplicity is key, as mastering a limited set of exercises allows for a greater progress curve through consistent practice. The program is designed for those who are inconsistent or need a time-efficient routine, taking only 15 to 30 minutes per session.

Identifying the Eight Foundational Lifts

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(00:09:32)

• Key Takeaway: The eight exercises selected prioritize foundational human movements, full-body coverage, and long-term joint health, including lateral and rotational stability work.
• Summary: The eight lifts include Barbell Squats and Deadlifts as foundational strength builders for the lower body and posterior chain. Upper body strength is covered by the Standing Overhead Press (the ‘squat of the upper body’) and the Incline Press, chosen over flat bench for better aesthetics and functional angle. Rows are included specifically to target mid-back posture, while Lateral Drags/Lunges and Windmills address crucial lateral stability and rotational mobility, respectively, to prevent common injuries.

Program Structure and Phasing

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(00:21:17)

• Key Takeaway: The three-month program is structured in three phases, uniquely starting with moderate/higher reps before culminating in a dedicated strength-testing phase.
• Summary: The MAPS Great 8 program is a 90-day commitment divided into three phases, where rep targets change across phases. The structure moves from moderate reps to higher reps, and finally, the last phase focuses on pushing strength by testing heavier loads for five reps. This reverse order of progression, prioritizing practice before maximal strength testing, is a novel approach for Mind Pump programs.

Coaching Bonus and Nutrition Guide Details

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(00:22:04)

• Key Takeaway: Five days of free coaching with Cole Steininger is offered to early enrollees (by the 22nd) to ensure program adherence and address individual roadblocks.
• Summary: To combat low completion rates common in fitness programs, the launch includes five days of live coaching starting February 23rd for those who enroll by the 22nd. Cole Steininger will cover the MAPS success code, diet nuance, training individualization, lifestyle issues, and a 12-week transformation blueprint. Additionally, all launch participants receive the Great 8 Nutrition Guide, which simplifies nutrition into eight high-impact, non-tracking steps.