MAPS Anabolic Phase 1

Strength and Muscle

3 weeks / 3 days per week

Maps anabolic phase 1 adjusted with home gym equipment

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Week 1

Day 1

Box Squat (Barbell)

Assistance
1 x 4 reps

Squat

Assistance
5 x 5 reps

Bench Press

Assistance
5 x 5 reps

Pull-up

Assistance
2 x 6 reps

Shrug (Barbell)

Assistance
3 x 6 reps

Curl (Barbell)

Assistance
5 x 8 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance
2 x 8 reps

Sit-up

Assistance
5 x 12 reps

Standing Calf Raise

Assistance
3 x 20 reps

Day 2

Good-morning (Barbell)

Assistance
5 x 5 reps

Deadlift

Assistance
5 x 5 reps

Shoulder Press (Barbell)

Assistance
5 x 10 reps

Reverse Fly (Cable)

Assistance
2 x 8 reps

Hammer Curl (Dumbbell)

Assistance
2 x 8 reps

Forward Triceps Extension (Cable)

Assistance
2 x 8 reps

Hanging Leg Raise

Assistance
5 x 20 reps

Standing Calf Raise

Assistance
3 x 20 reps

Day 3

Box Squat (Barbell)

Assistance
1 x 5 reps

Squat

Assistance
5 x 5 reps

Bench Press

Assistance
5 x 5 reps

Pull-up

Assistance
2 x 6 reps

Shrug (Barbell)

Assistance
3 x 6 reps

Curl (Barbell)

Assistance
5 x 8 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance
2 x 8 reps

Sit-up

Assistance
5 x 12 reps

Standing Calf Raise

Assistance
3 x 20 reps

Week 2

Day 1

Good-morning (Barbell)

Assistance
5 x 10 reps

Deadlift

Assistance
5 x 5 reps

Shoulder Press (Barbell)

Assistance
5 x 10 reps

Reverse Fly (Cable)

Assistance
2 x 8 reps

Hammer Curl (Dumbbell)

Assistance
2 x 8 reps

Forward Triceps Extension (Cable)

Assistance
2 x 8 reps

Hanging Leg Raise

Assistance
5 x 20 reps

Standing Calf Raise

Assistance
3 x 20 reps

Day 2

Box Squat (Barbell)

Assistance
1 x 10 reps

Squat

Assistance
5 x 10 reps

Bench Press

Assistance
5 x 5 reps

Pull-up

Assistance
2 x 6 reps

Shrug (Barbell)

Assistance
3 x 6 reps

Curl (Barbell)

Assistance
5 x 10 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance
2 x 8 reps

Sit-up

Assistance
5 x 12 reps

Standing Calf Raise

Assistance
3 x 20 reps

Day 3

Good-morning (Barbell)

Assistance
5 x 10 reps

Deadlift

Assistance
5 x 5 reps

Shoulder Press (Barbell)

Assistance
5 x 10 reps

Reverse Fly (Cable)

Assistance
2 x 8 reps

Hammer Curl (Dumbbell)

Assistance
2 x 8 reps

Forward Triceps Extension (Cable)

Assistance
2 x 8 reps

Hanging Leg Raise

Assistance
5 x 20 reps

Standing Calf Raise

Assistance
3 x 20 reps

Week 3

Day 1

Box Squat (Barbell)

Assistance
1 x 4 reps

Squat

Assistance
5 x 5 reps

Bench Press

Assistance
5 x 5 reps

Pull-up

Assistance
2 x 6 reps

Shrug (Barbell)

Assistance
3 x 6 reps

Curl (Barbell)

Assistance
5 x 8 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance
2 x 8 reps

Sit-up

Assistance
5 x 12 reps

Standing Calf Raise

Assistance
3 x 20 reps

Day 2

Good-morning (Barbell)

Assistance
5 x 5 reps

Deadlift

Assistance
5 x 5 reps

Shoulder Press (Barbell)

Assistance
5 x 10 reps

Reverse Fly (Cable)

Assistance
2 x 8 reps

Hammer Curl (Dumbbell)

Assistance
2 x 8 reps

Forward Triceps Extension (Cable)

Assistance
2 x 8 reps

Hanging Leg Raise

Assistance
5 x 20 reps

Standing Calf Raise

Assistance
3 x 20 reps

Day 3

Box Squat (Barbell)

Assistance
1 x 5 reps

Squat

Assistance
5 x 5 reps

Bench Press

Assistance
5 x 5 reps

Pull-up

Assistance
2 x 6 reps

Shrug (Barbell)

Assistance
3 x 6 reps

Curl (Barbell)

Assistance
5 x 8 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance
2 x 8 reps

Sit-up

Assistance
5 x 12 reps

Standing Calf Raise

Assistance
3 x 20 reps

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