Mind Pump: Raw Fitness Truth – Episode 2745

Title: Get STRONG In 15 Minutes!
Date: December 8, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Overview

In this episode, the Mind Pump team unveils their latest program, MAPS 15 Strong, a condensed 15-minute version of their popular MAPS Strong program. The discussion dives deep into why frequent, short, strength-based workouts are not only effective but often superior for most people, especially those with busy lifestyles. The hosts break down the philosophy, structure, and unique exercise selection behind the new program, share personal anecdotes, and address common misconceptions about training duration and effectiveness.

Key Discussion Points & Insights

1. The Evolution and Popularity of 15-Minute Protocols

(02:57 – 06:49)

• Sal Di Stefano introduces the episode as the first in a four-part series on new MAPS programs, emphasizing the massive popularity of their 15-minute daily protocol.

• The original MAPS 15 program, designed for daily 15-minute workouts, exploded in popularity, becoming one of their best-reviewed programs due to its:

  • High effectiveness
  • Support for consistency and recovery
  • Suitability for busy schedules

• The team decided to apply the 15-minute model to their four most popular programs, launching MAPS 15 Strong first.

  "If you look at the data on strength training, two days a week, done properly, will give you a good 80% to 85% of all the potential benefits you can get. But you could also break that into daily 15-minute workouts — and people get phenomenal results."
  — Sal Di Stefano (04:00)

• Justin Andrews and Adam Schafer discuss initial skepticism about such short workouts but highlight feedback from users who report increased performance, consistency, and better recovery.

  "There's just so many benefits. I'm able to perform my exercises at a higher level... I recover better and it's easy to fit in my schedule."
  — Justin Andrews (04:54)

2. What Makes the MAPS Strong Program Unique

(06:49 – 10:52)

• Sal and team describe the origins of MAPS Strong, developed with strongman competitor Robert Oberst. Focus was on not just maximal strength but also agility, core stability, and posterior chain (backside) development.

• Unexpectedly, the program became particularly popular with women, likely due to its emphasis on glutes and back.

  "Women are writing in saying, this is making my butt look amazing!"
  — Sal Di Stefano (08:21)

• Adam comments on the novelty of exercise selection being key to its widespread appeal:

  • Many unique movements not found in most generic programs
  • Stimulates new growth and better adherence

3. The Structure: High Rep to Low Rep Progression

(11:22 – 12:57)

• MAPS 15 Strong starts with higher-rep phases and tapers down to lower-rep, heavier phases.

• Rationale:

  • High reps early provide volume for learning novel movements
  • As movements become familiar, heavier loads are introduced for strength gains
  • This order improves recovery and prolongs results

  "A lot of people respond well... because high reps tends to be higher volume, and as the volume accumulates, the reps drop, which actually allows you to recover better."
  — Sal Di Stefano (11:33)

• Adam highlights that starting with lighter weights gives users a chance to master unfamiliar exercises safely.

4. Standout, Novel Exercises and Benefits

(12:57 – 24:09)

A. Z Press

(12:57 – 16:34)

• Introduced during MAPS Strong, now a staple for the hosts.

• Sits on the floor pressing overhead, challenges shoulders, core, and posture.

• Promotes proper mechanics and is recommended as an entry point before overhead or standing press.

  "This is one of those exercises that'll give me one of those shoulder pumps where it's, it's painful."
  — Sal Di Stefano (13:54)

  "I would put the Z press as one of those movements in there for the upper body. ... If you learned anything from me, just keep doing this movement."
  — Adam Schafer (14:49)

B. Snatch Grip Deadlifts

(16:34 – 17:53)

• Wide-grip deadlift that targets traps, rhomboids, and lats; develops mid and upper back.

• Surprisingly strong lat activation due to unique grip and stabilization demands.

  "If you've never deadlifted with a snatch grip... the pump that I would get on my lats became one of my favorite movements."
  — Adam Schafer (17:20)

C. High Pulls (Regular and Snatch Grip)

(17:53 – 18:36)

• Great for power development, shoulder and trap growth.

• Entry-level explosive movement: benefits aesthetics and performance without high technical demand.

  "It's enough to where your average person could pick it up ... and get that same fast-twitch response."
  — Justin Andrews (18:12)

D. Zercher Squats and Deadlifts

(19:19 – 21:15)

• Bar held in the crook of elbows; emphasizes core and glute engagement.

• Real-life functional movement — simulates how you'd carry objects outside the gym.

• Especially effective at glute activation.

  "I never felt deadlifts in my glutes so much."
  — Sal Di Stefano (20:33)

  "Very core heavy — you benefit from that."
  — Justin Andrews (20:46)

E. Sled Exercises

(21:15 – 22:07)

• Sled pushes/pulls are featured, building total lower-body strength and conditioning.

• Sled is underrated equipment — no eccentric (negative) phase reduces soreness/damage.

  "Sled is one of the most underrated pieces of equipment in the gym. It's top 10 for sure, maybe even top five."
  — Sal Di Stefano (21:27)

F. Other Notable Exercises

(22:07 – 24:09)

• Penlay Rows: For power, fast-twitch, rowing strength
• Sven Presses: Shoulder stability, chest connection
• Zottman Curls: Elbow/forearm health, arm development
• Trap Bar Farmer Walks: Grip and total-body load integration

5. Details of the MAPS 15 Strong Program

(24:09 – 24:41)

• Structure: 15 minutes daily, two major lifts per session, for 12 weeks.

• Programming: Mix of traditional and unique compound movements for full-body, posterior-chain emphasis.

• The focus is on maximizing results for time-strapped individuals while preserving novel aspects of the original MAPS Strong.

  "It's three months. This is a 12-week full-on program. ... If you like the protocol, you like MAPS Strong, or you like the 15 minutes, go to maps15strong.com."
  — Sal Di Stefano (24:09)

Memorable Quotes & Moments

| Time | Quote | Speaker | |---------|------------------------------------------------------------------------------------|----------------------------| | 04:00 | "Two days a week, done properly, will give you a good 80% to 85% of all the potential benefits you can get." | Sal Di Stefano | | 08:21 | "Women are writing in saying, this is making my butt look amazing!" | Sal Di Stefano | | 13:54 | "This is one of those exercises that'll give me one of those shoulder pumps where it's, it's painful." | Sal Di Stefano | | 14:49 | "I would put the Z press as one of those movements in there for the upper body ... just keep doing this movement." | Adam Schafer | | 17:20 | "If you've never deadlifted with a snatch grip... the pump that I would get on my lats became one of my favorite movements." | Adam Schafer | | 18:12 | "It's enough to where your average person could pick it up ... and get that same fast-twitch response." | Justin Andrews | | 20:33 | "I never felt deadlifts in my glutes so much." | Sal Di Stefano | | 21:27 | "Sled is one of the most underrated pieces of equipment in the gym. It's top 10 for sure, maybe even top five." | Sal Di Stefano |

Timestamps for Important Segments

• 02:57 — Introduction to MAPS 15 Strong and rationale
• 04:00 — 15-minute protocol: science and client feedback
• 06:49 — Why MAPS Strong was chosen for 15-minute adaptation
• 08:21 — Popularity among women; posterior chain focus
• 10:52 — Novelty in exercise selection and hypertrophy benefits
• 11:22 — Rep scheme: high to low rep progression
• 12:57 — Deep dive into unique MAPS Strong exercises:
  • Z Press (12:57)
  • Snatch Grip Deadlift (16:34)
  • High Pulls (17:53)
  • Zercher Squat/Deadlift (19:19)
  • Sled Work (21:15)
  • Penlay Row and others (22:07)
• 24:09 — Program logistics (duration, structure, launch info)

Final Thoughts

The Mind Pump crew reaffirms that effective strength training doesn't require hour-long workouts. The 15-minute MAPS Strong protocol combines unique, compound movements that offer full-body benefits, promote adherence, recovery, and suit various lifestyles. The launch of MAPS 15 Strong underscores their response to listener feedback and continued innovation in the strength training space.

"This is not a substitute for a better workout. For many people, this is the best way."
— Sal Di Stefano (04:48)

For more information or to purchase the program:
Visit maps15strong.com and use code 1250 for 50% off (during launch period).

This summary was created to encapsulate the full depth and energy of Episode 2745 of Mind Pump: Raw Fitness Truth for listeners who need an engaging yet detailed recap of the discussion. All timestamps exclude advertisements and non-content sections.