2937: The Best Workout Program To Grow Your Butt & Reveal Your Abs
September 3, 2026
AI Summary
5 min readThe hosts of Mind Pump introduce their new program, MAPS Abs and Butt, by first explaining why these two body parts are so universally desired. It is not merely a product of media or social trends. Well-developed abs signal a small waistline, good health, and a strong core, which directly lowers the risk of lower back injury. Powerful glutes are an evolutionary hallmark of bipedal humans, and they signal explosive power, mobility, and overall strength. As one host notes, "it's your base, it's your foundation," and strong glutes almost always correlate with being strong everywhere else. The episode then pivots to the core problem: why so many people struggle to build these areas despite wanting them the most.
The Three Reasons People Fail to Build Abs and Glutes
The hosts identify three primary mistakes that stall progress, and they argue that fixing just one of these can unlock results.
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What you'll learn
- 1 Main Outline
- 2 (01:49) **Introduction to MAPS Abs and Butt** - Sal announces the new program, a full-body routine with 90% of volume focused on core and glutes; available with a launch discount at mapsabsandbutt.com using code LAUNCH for 40% off plus free bonus guides and an additional MAPS program.
- 3 (04:08) **Why Abs and Glutes Are So Desirable** - The hosts explain the evolutionary and functional reasons these two body parts are the most requested areas for development.
- 4 (09:09) **Why Developing Abs and Glutes Is Challenging** - The hosts identify the three most common mistakes people make when trying to build these areas, setting up the core educational content of the episode.
- 5 (10:22) **Mistake #1: Piling on Volume Without Adjusting the Program** - Sal explains why simply adding ab and glute exercises on top of an existing full-body routine prevents progress.
- 6 (14:56) **Mistake #2: Poor Mind-Muscle Connection** - The hosts discuss how most people perform ab and glute exercises without actually engaging the target muscles.
- 7 (16:44) **Program Structure: Three Phases with Inverse Loading** - The hosts outline how the program progresses from high-rep connection work to heavy strength over three phases.
+ Full timestamped outline available in the app
Show Notes
MAPS Abs & Butt: https://mapsabsandbutt.com
Abs and glutes. The two most requested body parts, the two most commonly undertrained. In this episode, Sal, Adam, and Justin break down the brand new MAPS Abs and Butt program and talk about WHY so many people fail to develop these areas, even when they're putting in the work. The answer isn't what most people think, and the guys are blunt about it.
If you've been frustrated by a flat butt or abs that won't show no matter how hard you train, this is the episode that explains exactly why, and what to do about it.
00:00 Intro
00:22 MAPS Abs and Butt program intro and launch offer
01:17 Sponsor: Crisp Power
02:26 Why the hosts built this program
03:22 Evolutionary roots of abs and glute appeal
07:36 Why abs and glutes are so hard to develop
08:41 Full body programming with targeted volume emphasis
09:16 Cross-education science: why training the whole body helps target areas
14:16 Mind-muscle connection and why phases run inverse
15:51 Real example: ab exercises becoming hip flexor exercises
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