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

Summary

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Mind Pump: Raw Fitness Truth

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

Date: February 16, 2026
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

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Episode Overview

In this episode, the Mind Pump team rolls out their brand new MAPS program—"The Great Eight"—centered around the eight most effective strength exercises for optimizing fat loss and muscle gain. Stemming from an earlier, highly requested podcast conversation, the hosts dissect the thought process behind choosing just eight movements that cover the entirety of human strength and performance needs. The episode is energetic, practical, and peppered with the hosts’ trademark banter and in-depth fitness experience.

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Key Discussion Points & Insights

1. Genesis of the Program and the Power of Simplicity

• The hosts were inspired by audience demand after a previous episode where they discussed which eight exercises they would choose for life.
• The goal: distill the thousands of possible lifts into an essential core, maximizing efficacy, full-body coverage, and long-term sustainability.
• Sal Di Stefano [04:15]:
  “If you don’t do what Adam just said, you’re only going to go so far. Even if your goal is just to build muscle, at some point something’s going to prevent you from continuing—typically injury or dysfunction.”
• Simplicity aids consistency, progress, and mastery, as opposed to “program hopping” or introducing endless new movements.

2. Who This Program Is (and Isn’t) For

• Ideal for:

  • Those who’ve struggled with consistency (“on and off the wagon”)
  • Lifters short on time or training at home
  • Even advanced lifters who want to break through plateaus with focused intent

• Not ideal for:

  • Gym rats training 5–6 days/week for hours at a time

• Justin Andrews [06:26]:
  “This is for the people, I think, that are on and off the wagon a lot that are inconsistent or maybe you’ve been off for a while now and you’re trying to get back in the swing of things. Or maybe your life has changed dramatically and you don’t have the same kind of time as you had before.”

3. Program Structure: The 8-Day Split

• Each day, one exercise; repeat cycle every eight days.
• “Everyday” program: 15–30 minutes per session.
• Designed for maximum adherence, breaking away from traditional 7-day cycles for a more lifestyle-friendly approach.
• Adam Schafer [08:04]:
  “My favorite part is that it’s on an eight-day rotation. We’re kind of disrupting that… There’s this idea that everything has to fit in a seven-day week—it’s ridiculous.”

4. The Eight Greatest Lifts (with Rationale)

• Not only “best” for muscle gain, but holistic, balanced, and functional.

• The List (not in program order):

  1. Barbell Squat – Lower body, foundational human movement, unmatched functionality and power.
     • “Barbell squats build strong bodies… You want mobility, strength, you want transfer and carryover to the real world—barbell squat does it better than any lower body exercise.” [09:05, Sal]
  2. Deadlift – Posterior chain, total back and glute development, crucial for injury prevention and real-world strength.
     • “You practice deadlifts, you get good at them, you build a back that’s hard to injure.” [09:16, Sal]
  3. Standing Overhead Press – Full body, core stability, functional display of upper-body strength.
     • “King of upper body strength exercises. I mean, it really is.” [11:21, Sal]
  4. Incline Press – Emphasis on aesthetic, upper chest, better posture/functional angle versus flat bench.
     • “Incline is more functional…for sports or just movement, that incline is far more useful.” [13:14, Sal]
  5. Row (Barbell or Dumbbell) – Targets back and posture, more beneficial than pull-ups for most people.
     • “If you only had to pick one back exercise…you’re working on what a lot of people have problems with, which is posture.” [13:32, Sal]
  6. Lateral Sled Drag or Lateral Lunge – Lateral strength and stability; addresses uncommonly trained planes of motion crucial for hip health.
     • “If you don’t have good lateral stability, but you’re really strong front to back, that causes problems. This is injury city.” [15:10, Sal]
  7. Windmill – Rotational and side stability, QL and thoracic mobility; prevents common lifters’ back injuries.
     • “Many strong lifters can’t even do a windmill without weight because they never train rotation while hinging. This is a great movement and this is one way to bulletproof your back.” [18:22, Sal]
  8. Perfect Sit-Up – Abs, obliques, core stability, complements windmill for complete midline strength.
     • “One of the best overall core exercises. A perfect sit-up.” [19:57, Sal]

• The hosts emphasize that these choices came from career-long observations as trainers and seeing what most often delivers lasting results and injury resistance.

5. Programming Philosophy

• Phases: Three distinct progressions (start with moderate reps, progress to high reps, conclude with lower-rep strength).
  • This order helps build technical proficiency before heavy loading.
  • “Most of the programs…we tend to start…in like a strength phase. But because…the idea is that, you’re practicing these lifts and then at the end you’re really starting to test the strength in these lifts.” [21:20, Justin]
• Built-in variety and sufficient rest for each movement by spreading the lifts across eight days.

6. Supporting Simplicity: Coaching & Nutrition

• New: Five days of live coaching with Mind Pump certified personal trainer Cole (available for early sign-ups).

  • Focus on: program success, practical diet guidance, training individualization, lifestyle management, and a 12-week transformation blueprint.

• Simple “Great 8 Nutrition Guide”: Eight simple but highly effective dietary steps, stripped of complexity and obsessive tracking.

• Sal Di Stefano [25:05]:
  “We want simple because what we found through the years of coaching people and doing this podcast is effective includes simple. Simple is part of the formula…”

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Notable Quotes & Memorable Moments

On the Rationale for Just 8 Lifts

• “Simplicity actually helps with progress quite a bit. It wins quite a bit.” – Sal [04:15]
• “You get really, really good the more you practice, and especially if it’s programmed well.” – Adam [05:36]
• “Don’t forget, the challenge was eight exercises forever. Not just for three months…Windmills for sure in there.” – Sal [19:41]

On Lateral and Rotational Training

• “If you don’t have good lateral stability…this is injury city.” – Sal [15:10]
• “Once you unlock this...this is when I know I always see, like, a really good trainer.” – Justin [16:27]

Disrupting Fitness Industry Dogma

• “There’s this idea that everything has to fit in a seven-day week…it’s ridiculous.” – Adam [08:04]
• “You can get really strong doing the first five or six movements and build a decent physique…but…the hinges, the joints…because you don’t address the rotational stuff, you don’t address the lateral stuff. This is also why we had to make eight.” – Justin [18:40]

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Important Timestamps

• 02:32 – Introduction of the “Great Eight” MAPS program concept
• 04:15 – 05:47 – Discussion of programming simplicity, rationale for eight exercises
• 06:26 – 08:48 – Who the program is for; the benefit of the eight-day rotation
• 09:05 – 19:57 – Detailed breakdown of the eight exercises, with deep commentary on each
• 21:02 – Program phases and periodization specifics
• 22:13 – 26:33 – New coaching offer, nutrition guide, and focus on completing programs

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Conclusion

The Mind Pump team’s approach with "The Great Eight" is a solid, science-backed—and highly practical—response to modern fitness overwhelm and inconsistency. By distilling fundamental strength training down to an ultra-focused daily ritual, they are promising both new and experienced trainees a fresh shot at real results, not just in physique and fat loss, but in movement availability and injury proofing for the long haul.

The hosts’ infectious energy, depth of experience, and ability to challenge pervasive fitness dogma are on full display—a perfect listen for anyone ready to simplify and maximize their training.

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Transcript

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[Sal Di Stefano]

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[Podcast Announcer]

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump Mind Pump. With your hosts Sal Destefano, Adam Schafer and Justin Andrews, you just found the.

[Sal Di Stefano]

Most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode Brand new maps program the great eight. Only eight exercises, one lift a day. It's an eight day split. Get super strong. Great results. One lift a day. Go to mapsgreat8.com so that's mapsgreat number eight.com the program retails for one hundred and twenty seven, but if you use the code launch during the launch period, it's 50% off. By the way, it includes a free guide, the Great eight nutrition guide. Eight steps to getting you fit, healthy, lean, strong and muscular. And if you sign up until up until the 22nd, you get five days of coaching with our Coach Cole with our Mind Pump certified Coach Cole. Now this episode is brought to you by our sponsor, Ketone iq. So Ketone IQ gives you exogenous ketones. What are those? This is a source of energy that is preferred by the brain. Normally you'd have to go on a ketogenic diet to accomplish this. That means you have to eat no carbs, literally zero carbs to get that mental clarity people talk about. Well, that doesn't work for a lot of people. Some of us like carbs and I likeand many of us like the carbs for the performance value and the muscle building value. Well, check this out. If you drink a Ketone iq, you get the ketones, even if you're eating carbs. So now you get that source of energy and that fuel. Go check them out. Try it for yourself. Go to ketone.com mindpump on that link. You get 30% off your subscription order plus a free gift with your second shipment. All right, real quick.

[Adam Schafer]

If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs or training gear over atmypumpstore.com. i'm talking right now. Hit pause, head on over tomypumpstore.com. that's it. Enjoy the rest of the show.

[Sal Di Stefano]

All right, we got a brand new maps program, the Great eight. This program focus on eight exercises. Yeah. For complete fitness, Muscle gain, metabolism boost, getting you leaner. It's actually one of our most unique programs. We're gonna get into it and break it down, explain it to you.

[Justin Andrews]

You asked for it. Now, you know, this. This is from an episode.

[Sal Di Stefano]

This is the first time we. We literally did a program because people just demanded it, like, on the spot. So what we did a while ago is we did an episode of our podcast where the opening of the episode I talked about, like, if you only had to pick eight exercises, which ones would you like for the rest of your life? What eight lifts would you do? And so we had this great discussion on what they would look like. And could we create, like, would it be complete enough? Right. Because there's a lot of strength training exercises. There's thousands. But if you had to narrow it down, could you. And would it make a complete routine? And we thought so. We thought. We thought it would. And we came up with the best eight lifts. And people loved it so much. They were like, can you give us.

[Justin Andrews]

A program before you get into the lifts? I. I think you have to break down a little bit for the listener that didn't maybe listen to that episode and is only listening to this, like, how we came about that. The things that we were trying to consider. Right. Like what? Because I think a lot of people would go like, oh, I can name the eight best exercises. And, like, the eight best exercises to build muscle aren't necessarily the eight best exercises you should do for the rest of your life. Right, Right. And so there. There was. There's a, A. The thought process was, you know, build muscle, be strong, be mobile, be like. Like, address the entire body. And how could you do that in just only eight movements?

[Sal Di Stefano]

Here's the deal. If you don't do what Adam just said, you're only going to go so far. Even if your goal is to just build muscle, at some point, something's going to prevent you from continuing, typically injury or dysfunction, and then you can't keep going. Now, here's what a lot of people would do if you had to name the eight best exercises, they would just pick their favorite exercise per body part. That's not what we did. Although every area and body part is covered, you also have to consider. Now, this is without getting into the nitty gritty of workout programming. Like, this is a. This is what strength coaches do. This is what good personal trainers do. Okay, but. But part of the things that you have to consider is, okay, what are they? What are. How do we target the whole body? But then how do we pick the right exercises that complement each other to prevent what's going to happen four months from now, six months from now, a year from now? Now why would you even want some. Someone might ask, why would you even want a workout program that only focuses on eight exercises? Why not include 30 exercises? Well, here's why. Simplicity actually helps with progress quite a bit. It wins quite a bit. One of the reasons is obviously, if you're trying to work out, learning new exercises all the time can. Can get in the way. So that's obvious. But second is there is a progress curve you get from an exercise, and a lot of that progress comes from getting good at that exercise. Yeah.

[Adam Schafer]

The practice. You get really, really good the more you practice, and especially if it's figured out and programmed well. So it keeps you progressing within those confines.

[Sal Di Stefano]

That's right. 100.

[Justin Andrews]

I'm excited about this one.

[Sal Di Stefano]

Oh, yeah.

[Justin Andrews]

This is kind of cool because I've talked a lot about on the podcast about, like, giving myself permission to just go do one lift and one exercise. Like, I've never been intentional of like, you know, what if I just did that and like, and I had to put it together in a way where it's just like, what's the exercise I'm going to choose for this single day? And I, like, thought of it like a program. And so this was a fun episode when we did it. And this was a fun program to, to piece together. And I do actually think that a lot of people, A lot of people really benefit. You know, who's this not for? If you're the. I go to the gym five, six days a week consistently and you have.

[Sal Di Stefano]

To spend hours there.

[Justin Andrews]

Yeah. Yeah. This is not. This is not the program for you.

[Sal Di Stefano]

This is.

[Justin Andrews]

It just isn't. This is. This is for the people, I think that are on and off the wagon a lot that are inconsistent or maybe you've been off for a while now and you're trying to get back in the swing of things. Or maybe your life has changed dramatically and you don't have the same kind of time as you had before.

[Sal Di Stefano]

I'll say this too. It's also for experienced lifters who's. Who stop progressing. Yeah. And they want to focus on just what works and get strong because that's what you see when you look at the program like you're going to get really strong at these eight lifts. It's an everyday program. Everybody. You're going to lift weights every day, but you're not going to lift weights for long. Every day you're doing one lift a day, every single day. And it's an eight day rotation which is very different. Typically it's a rotation that's seven days or a repeating three days or something like that. This is an eight day rotation. Every single day you're doing a different lift. You're just focusing on that one lift in that day. So it could take you between 15 to 30 minutes depending on how long you want to rest and how heavy you're going and you leave and the next day you do the same thing. This lends itself really well to people with a home gym. Yeah, exceptionally well. It's also great for consistency. What we learned with our other programs with similar programming like our Maps 15 versions version was it was so effective at helping people be consistent because it was a little bit every day rather than a lot. Three days a week. Yeah.

[Adam Schafer]

You weren't reliant with always, always making it to the gym. You know, you have like minimal equipment. Everything is right there. And then the simplicity of just focusing on that one exercise, I think it's pretty powerful. People surprised.

[Justin Andrews]

My favorite part is that it's on an eight day rotation. We're kind of disrupting that.

[Sal Di Stefano]

Yes.

[Justin Andrews]

Because there's this mean it would be. We would get less.

[Sal Di Stefano]

Huh.

[Justin Andrews]

If we would have just made seven exercises. But when we were trying to address everything that we thought was important that somebody, you had to include another exercise. That's just what it came down to. I, I mean if it cleanly fit in a week we would have done that. But it's like no. If I, and, and let's be honest, like this, this idea that everything has to fit in a seven day week is, is ridiculous. It's like if someone were to just keep cycling through these eight days at the end of the month, they're going to end up doing most of all these things four different times. And that's going to be plenty for this person. And so we always look at everything from this like perspective of oh, how does it work out?

[Adam Schafer]

Rigidly.

[Justin Andrews]

Yeah. In a, in a week it's like, well that's not how your lifestyle works. You know I'm saying. And so I like the idea that we've disrupted this kind of traditional way of writing a program for so long that everybody's always made it fit in this work week and it's like, no, it doesn't have to work like that at all.

[Sal Di Stefano]

Every day you're doing one lift. Now, these are not in the order that you would follow in the program necessarily, but these are the eight lifts that you'll be focusing on with the great eight maps program. This is a three month program. Okay. So it's a 90 day program and I'm going to go through some of the exercises and we'll explain why they're in there. Okay. Because we can only pick eight. And when I look at them all together, it's a great combination. Barbell squats. We'll start with obviously the king. Obviously. This is a, it is a super functional strength muscle builder, power builder. It's a full function. It's a foundational human movement. Barbell squats build strong bodies. You'll, you'll, you'll, you'll be hard pressed to find any experienced strength coach or personal trainer that would disagree. Like, you want to develop nice legs, glutes, you want mobility strength, you want transfer and carry over to the real world. Barbell squat does it better than almost any other actually than any other lower body exercise. So no debate there. Right? We didn't debate that one. Next is the deadlift, another staple exercise, posterior chain movement. So this means it's working the entire backside of the body all the way from the floor all the way up. Great back developer. Great developer for the glutes and the hamstrings. Another foundational human movement, hip hinging. Picking something up like that, like there's so much carryover and you practice deadlifts, you get good at them, you build a back that's hard to injure.

[Adam Schafer]

The better you get at both of those lifts you mention, like, the potential for growth and strength is so vast.

[Justin Andrews]

I think that was kind of the thought process too, when building. This is the thought of what we constantly talk about on the podcast, of approaching workouts like practice.

[Sal Di Stefano]

Yes.

[Justin Andrews]

And so these lifts remain through the entire thing. And so you've got three months of practicing each one of these.

[Sal Di Stefano]

You'll see lots of PRs at the end.

[Justin Andrews]

Exactly. And then also the way. I know you'll get to it, but the way we scaled the, the reps, like there's a reason why we started the way we did with the rep range and went the direction that we did with that in mind of like getting good at the lifts, practicing them, practicing the movements and then seeing how strong you can get down the road.

[Sal Di Stefano]

Yes. Next up, standing overhead press. Obviously what people notice is a shoulder exercise, but it's actually a full body exercise from support, stability, tension. This is like the king of upper body strength exercises. I mean, it really is. You know, back in the day, strength athletes, this is how they would compete, this is how they would show off how strong they would lift something overhead. You watch old cartoons, it's always, can you lift something heavy overhead? I was watching cartoons with my kids the other day, old ones, and it's always, can I lift something over my head? But it's a standing overhead press. Builds stability in the core, builds incredible arms and shoulders, and you get good at this. You're really strong.

[Justin Andrews]

It's just a really strong squat of the upper body.

[Sal Di Stefano]

It literally is. Next up, incline press. It's not a bench press. Incline press. There's a reason why we picked incline over flat bench. There's a couple reasons. One, aesthetically speaking, it's going to build a nicer looking upper body than a flat bench. Flat bench is great. Don't get me wrong, I love flat bench. It's always, it's, it's one of the exercises that's commonly in our program. It's a staple. But focusing more on the upper chest in terms of chest development, it's going to give you a nicer looking chest. Whereas if you only did bench presses ever, you might, you'll run the risk of developing a chest that doesn't look quite as good. More too much lower chest development.

[Justin Andrews]

I think we also consider too what, what, what movement pattern I think is more advantageous for the average person too. I think that when you think of a client, whenever I would train somebody, I always preferred putting them on an incline bench just because it put them in better posture than on the flat bench. I had more issues. And so if, if it's already a movement that I like more than I like the flat bench just for you.

[Sal Di Stefano]

Add that to it.

[Justin Andrews]

And then you add that to it, it becomes a kind of a no brainer why that is one of the staple movements.

[Sal Di Stefano]

It's also from a functional perspective, it's, it's more functional. Rarely do you push something away while leaning back. You're almost always leaning forward, forward. And so for, you know, for sports or just for that, that kind of movement, that incline position is far more.

[Adam Schafer]

It'S a more preferable angle.

[Sal Di Stefano]

It's a much more preferable angle and it's more functional for the upper body. And then we have Rose for back exercises, just for targeting the back. I mean, of Course it hits the lats, but rhomboids mid trapezius. But why rose? Why not pull ups or pull downs? All great exercises, but you also really want to emphasize the mid back. If you only had to pick one back exercise and you're still getting the lats, you're still going to develop amazing lats. But you're working on what a lot of people have problems with, which is posture.

[Adam Schafer]

That's it. And you can get antidote to that. Seated posture.

[Sal Di Stefano]

That's right. And you don't, you don't want to. You know, pull ups are great, it's a great exercise, but it's not going to target posture like a row will. In fact, for some people, it runs the risk of encouraging or continuing on with forward shoulder. So great exercise, but the rows are superior.

[Justin Andrews]

I mean, I think that this is a good example of just our experience coming in here because you could very well make the case for some other exercises that would go here really well. Right? Like, like a pull up. But just because one of the things that we all agreed on is like, I don't, I don't think there was ever a client that the row was not a part of their routine always. And it's just because of how important that is for overall health and posture. And it is a great muscle building movement. It is great for the entire, almost the entire back, the lats. It's just such a good exercise. Even if you think there's a better exercise for the lats or other movements that are out there, it's a staple movement that if I am like, hey, I can only do eight movements, this is, this is going to be in my repertoire.

[Sal Di Stefano]

Now we're attacking lateral stability. So, you know, we went over some great lower body exercises, upper body exercises, but if you only did those, eventually you would, you would develop an imbalance between, you know, front to back and side to side. If you don't have good lateral stability, but you're really strong front to back, that causes problems. And you see this with lifters often because they rarely focus on lateral strength. Lateral is moving sideways. You need that, everybody. You get really strong in one direction, you try and move the other direction. This is injury city. Also deadlifts and squats and everything. The sagittal plane with no lateral stability. Here's what you end up developing eventually. Hip problems, hip pain. It's very common with really strong lifters. And it comes from this, this lack of ability to stabilize laterally to support these heavy lifts like deadlifts and squats. So we put a lateral drag, which is wonderful. And if you don't have access to a sled, it's a lateral lunge.

[Justin Andrews]

Yeah.

[Sal Di Stefano]

And people don't add this into the routine enough. Great. Lower body developer, barely ever. But the main thing is it's developing that lateral strength that laterals, and you.

[Adam Schafer]

Want to bulletproof those hips, and you want to get everything working for you long term. We have to consider programming these in in order to stay strong and be able to resist a lot of these other forces that are pulling you. Yeah, totally. This.

[Justin Andrews]

When I think of this movement and, you know, this is. Again, this is more. Later down my career did I. I realize how important this was, whether that probably because of my own age, I had bursitis in my hips. If you listen long enough, I talked about suffering from that for this exact reason. And it's probably why I also neglected it as a young trainer. Like, not. Not realizing how important that lateral stability would be for so many clients. Once you unlock this also, I think this is also when I know I always see, like, a really good trainer. I can tell by the way their client is priming. They're doing Miguel planes. They're doing tube walks. They're doing these movements laterally to really warm and warm up, strengthen the hips. And, you know, that trainer has probably been training for a long time because they've got their client priming and doing that. One of the best ways is to include strength training exercises that do that.

[Sal Di Stefano]

It's the best because priming's great. Priming is wonderful, but lateral sled drags or lateral lunges actually builds lots of strength.

[Justin Andrews]

Yeah.

[Sal Di Stefano]

In that lateral position. That's right. So it's. It's the fix, and it prevents those things from needing attention later. Next up, you have windmills. Here's your rotation. Here's where you address things like your Ql, your thoracic mobility and rotation. Hip hinging while rotating. This is really important. In fact, I'll say this, and this is. This is even personal for me. One of the most common injuries that you'll see with really strong deadlifters, like, really strong deadlifters, where it's like, man, you can deadlift 500 pounds is back injury that comes from a pulled Ql. This feels like my low back got hurt on the side, you know, kind of where my. My SI joint is. And it's just that they lack that Ql stability and rotation.

[Adam Schafer]

Yeah.

[Sal Di Stefano]

And so you're pulling something really heavy off the ground, and there's just a little bit of movement.

[Adam Schafer]

A little shift, just a little boom.

[Sal Di Stefano]

Takes and you get hurt. You need that rotate. In fact, there's many strong lifters that can't even do a windmill without weight because they never train rotation while hinging. So this is a great movement and this is one way to bulletproof your back.

[Justin Andrews]

This is such a good movement from, from top to bottom.

[Sal Di Stefano]

Yeah.

[Justin Andrews]

I mean you get, you get shoulder stability, thoracic spine rotation, cervical spine, cervical spine in there. The ability to hinge at the hips. Like you're communicating the, the entire kinetic chain through a movement that is just, I think it's again another exercise that would not have made it in my grade 8 when I was in my mid-20s older. Trained enough people see the benefits and the value of it. It's like you build it. You put a couple of these exercises like that we're talking about and this is how you, you stay in the game forever. Like you can get really strong doing the first five or six movements and build a decent physique looking physique. But eventually you start feeling it at the hinges. Right. You start to feel that in the joints. And because you don't address the rotational stuff, you don't address the lateral stuff. This is also again why we had to make eight. It was like there's no way that we distill this down to six or seven exercises and not address the things that will become an issue.

[Adam Schafer]

Got my rotation in there.

[Justin Andrews]

Yeah, that's right.

[Sal Di Stefano]

My ladder again. Don't, don't forget the challenge was eight exercises forever. Not just for three months, not just like look, if you just only had to do eight. Yeah. And windmills for sure in there. And then lastly, one of the best overall core exercises. A perfect sit up.

[Justin Andrews]

Yeah.

[Sal Di Stefano]

Abs, obliques, stability in the core, which by the way, you get some of that with the windmill as well. So when you put this all together and you organize them and program them well, what you have is a one lift a day, eight day split program. That is phenomenal. And my, my, my very strong prediction is you're going to get people who learn how to lift following this program. And you can get a lot of advanced lifters who are going to hit PRs in some of these big lifts. People who've been stuck at some of these big lifts and are like look, I'm ready to break this plateau. I want to see if I can get a bigger deadlift or incline press or overhead press. Do this, do this.

[Justin Andrews]

I also think we're going to have a little bit of what we felt when we. I remember when we released the very first Mass15 program and people were just blown away by how little and simple it was, yet the results that they got from it, I think the results that someone's going to get from this, not just how they look, but how they feel and move and how strong they are from something as simple as this, I think that's it's going to surprise a lot of people. So really excited to release this one.

[Sal Di Stefano]

Totally. Now it comes in three phases. Each phase changes the rep targets and you start at moderate reps, you move up to higher reps, and then at the end is when you push the strength. The last part, now that you've mastered the lifts, you've built the stability. Now you're chasing how heavy can I go for five reps?

[Justin Andrews]

And this is different than how we write most of our programs. Right. Most of the programs we tend to start in a. In it, right out the gates and in like a strength type of phase. But because the, this is the idea is that you, you're practicing these lifts and then at the end you're really starting to test the strength in these lists.

[Sal Di Stefano]

Totally.

[Justin Andrews]

I think that reverse order for most people is going to really benefit this program. And so also really excited about this because we're doing something that we've never done before.

[Sal Di Stefano]

Yes. One of the challenges, and this is just straight up, you guys. We did some analytics and we looked at the typical person that gets one of our fitness programs. And although the, the numbers came back better than the industry average, it still was dismal. There were a lot of people who would get programs and either wouldn't finish them. I mean, this is just a constant challenge in fitness is getting people to.

[Adam Schafer]

Open them up and get going.

[Sal Di Stefano]

Yeah. Once they enroll and then get started and then stick through and go through the whole program. And so we're like, okay, how can we fix this? Like, how can we fix this? And again, we have far better than industry average. The average customer who buys one Mass program gets eight program, which is crazy. Nobody does that. But again, it's like we want to get people results and we want to follow them. We want to get them all the way through so they can come get all those the results that they want to fruition. And so here's what we did. We've never done this before. If you sign up for the great eight now until the 22nd. Okay. So if you're listening to this, when it, when it drops, it's the 15th. So anybody who signs up between now to the 22nd, gets five days of coaching from our personal trainer, Cole. Yep, five days of coaching. And this is, these are the things that he'll be covering with all the people who signed up in that period of time.

[Justin Andrews]

It'll start on that, that Monday, the 23rd.

[Sal Di Stefano]

Right. So the 23rd is the first day of the coaching. You get on there again, you have a mind pump approved mind pump certified personal trainer, Cole, one of our top guys. And he's gonna get on there and he's gonna talk about how to get you the most success through this program. Day one is the maps success code. This is kind of how to kind of overview how we get the lifestyle to work for you, how you get through those roadblocks. Then he gets more specific. Day two, diet. Diet is very difficult. Nutrition is very difficult when it comes to fitness and having a coach on a live call with the group, answering questions and covering things that we just don't do in our programs because it requires a little bit of nuance. You're going to have one of our coaches doing that. Day three, he's going to talk about training and individualization. There's always going to be people like, can I substitute this for this? What about this lift? What about that? And now you'll have this coaching that normally we charge for. Where again Cole's going to go through and talk about these things. Day four, lifestyle. The the areas of your. Remember, Cole's an experienced trainer, his experienced coach and there are things that tend to get in the way, lifestyle issues. And you'll cover all of those, the common ones that he finds. And then day five is the 12 week transformation blueprint. And this is where he's really condensing things into actionable things you can do for the next 12 weeks. As the program is, is three months long. So we're including that for free. Typically you work with a coach like this, that's an additional fee. It's not. You sign up now before the 22nd and you get that. Then we also included another thing that you're going to get if you sign up during the launch, which the full launch goes to. The 28th is the Great 8 Nutrition Guide. So here's what we did. This was the challenge that we brought to our education director which was can you give eight steps, eight diet steps? Simple. Eight simple diet steps that don't involve tracking everything and counting everything. Like, can you just give eight steps that are going to give people the most impact? The most impact? Make it simple. We want simple because what we found through the years of coaching people and training people and doing this podcast is effective. Includes simple. Simple is part of the formula when you're looking at real effects. So if you sign up during the launch, which goes to the 28th, you also get the Great Eight Nutrition Guide. But again, if you sign up until the 22nd, you also get the five days of coaching with Cole included for free. Now the program, the whole program that includes the coaching and the guide, $127 is the retail, but if you sign up during the launch it's 50% off, so it's half off. So what you do is you go to maps great8. So maps great the number8.com use the code launch 50% off you get the guide. If you sign up up until the 22nd, you also get five days of coaching and that's it. And you're off and running and that's it everybody again. This is one of those programs that it's going to be one of our most popular programs by far. The simplicity, the 100% for sure. So one more time. Mapsgreat8.com the 50% off code is launch and that includes five days of coaching for free if you sign up before or on the 22nd if you go all the way to the 28th, all of it includes the free grade 8 nutrition guide. Go check it out.

[Podcast Announcer]

Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB super [e-mail] the RGB Super Bundle includes maps, Anabolic maps, Performance and maps, aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free [e-mail] if you enjoy this show, please share the love by leaving us a five star rating and review on itunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.