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Maverick Performance Solutions

The MPS standard 4 day split. 1 squat day, 1 bench  day, 1 deadlift day and 1 squat/bench day.  Each workout will take about an hour and a half if you use 3-4 minute breaks.  

The first 4 weeks will have the primary lifts at 8 reps. Part 2 will move the primary lifts down to 6 reps. Part 3 will taper from 4 reps down to 1 rep to determine a new 1 rep max!

Equipment needed: barbell, dumbbells, cable machine, back extension or GHR.

4 day

powerlifting

barbell

squat

bench

deadlift

4 Day split 

Part 1 of  4 day block - 8 reps for primary lifts. 

4 Day split - Part 1

Part 2 of  4 day block - 6 reps for primary lifts. 

4 Day split - Part 2

Part  3 of  4 day block - determine new 1 rep max

4 Day split - Part 3 

The MPS quick 4 day split. 1 squat day, 1 bench  day, 1 deadlift day and 1 squat/bench day.  This Program is designed for the time sensitive individual and can be completed in under 1 hour.

The first 4 weeks will have the primary lifts at 8 reps. Part 2 will move the primary lifts down to 6 reps. Part 3 will taper from 4 reps down to 1 rep to determine a new 1 rep max!

Equipment needed: Barbell, dumbbells, cable machine, Back extension or GHR

quick

4 Day split  - Quick Version

This is an intro level program intended to target individuals who's lifestyle or career requires them to sit or be sedentary for the majority of the day. These individuals will tend to have common postural and muscular weaknesses that this program will target and correct. This program is intended to bring the posterior chain and mid/upper back up to par with the rest of the body.  Once this program has been completed you will be ready to tackle more advanced programs. 

beginner

posture

Intro Program - Desk Jockey 

Targeting abs, glutes, hamstrings, lower back to correct common postural problems

Desk Jockey 

This is an introductory 3 day split. work outs should take about an hour each. Equipment needed: barbell,  squat rack, cable machine, bench press, dumbbells, ab wheel. Excellent beginner or very early intermediate option.

3 day

3 day split

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3 day Push Pull Legs Split

introductory program of a 3 day PPL (push, pull, legs) style split. work outs should take around an hour to complete.

Other (2)