MAPS Anabolic Phase 1

Strength and Muscle

3 weeks / 3 days per week

Maps anabolic phase 1 adjusted with home gym equipment

Reviews

0 reviews

Week 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

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

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

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

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

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

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

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

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

More templates like MAPS Anabolic Phase 1

5 Day Full Body
Strength and Muscle
3 weeks / 5 days per week
Bromley’s Squat More
Strength and Muscle
5 weeks / 4 days per week
8-5-2
Strength and Muscle
3 weeks / 4 days per week
Boring But Strong (5s Pro and 3/5/1)
Strength and Muscle
3 weeks / 4 days per week

KeyLifts

MAPS Anabolic Phase 1

Strength and Muscle

3 weeks / 3 days per week

Maps anabolic phase 1 adjusted with home gym equipment

Reviews

0 reviews

Week 1

Day 1

Box Squat (Barbell)

Squat

Bench Press

Pull-up

Shrug (Barbell)

Curl (Barbell)

Lying Triceps Extension "Skull Crusher" (Barbell)

Sit-up

Standing Calf Raise

Day 2

Good-morning (Barbell)

Deadlift

Shoulder Press (Barbell)

Reverse Fly (Cable)

Hammer Curl (Dumbbell)

Forward Triceps Extension (Cable)

Hanging Leg Raise

Standing Calf Raise

Day 3

Box Squat (Barbell)

Squat

Bench Press

Pull-up

Shrug (Barbell)

Curl (Barbell)

Lying Triceps Extension "Skull Crusher" (Barbell)

Sit-up

Standing Calf Raise

Week 2

Day 1

Good-morning (Barbell)

Deadlift

Shoulder Press (Barbell)

Reverse Fly (Cable)

Hammer Curl (Dumbbell)

Forward Triceps Extension (Cable)

Hanging Leg Raise

Standing Calf Raise

Day 2

Box Squat (Barbell)

Squat

Bench Press

Pull-up

Shrug (Barbell)

Curl (Barbell)

Lying Triceps Extension "Skull Crusher" (Barbell)

Sit-up

Standing Calf Raise

Day 3

Good-morning (Barbell)

Deadlift

Shoulder Press (Barbell)

Reverse Fly (Cable)

Hammer Curl (Dumbbell)

Forward Triceps Extension (Cable)

Hanging Leg Raise

Standing Calf Raise

Week 3

Day 1

Box Squat (Barbell)

Squat

Bench Press

Pull-up

Shrug (Barbell)

Curl (Barbell)

Lying Triceps Extension "Skull Crusher" (Barbell)

Sit-up

Standing Calf Raise

Day 2

Good-morning (Barbell)

Deadlift

Shoulder Press (Barbell)