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MAPS Anabolic Phase 1
Strength and Muscle
3 weeks / 3 days per week
Maps anabolic phase 1 adjusted with home gym equipment
Reviews
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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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