MAPS Anabolic Phase Two

Build Muscle

3 weeks / 3 days per week

Phase 2 of my maps anabolic adjustment

Reviews

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Week 1

Day 1

Squat

Assistance
3 x 12 reps

Incline Bench Press (Barbell)

Assistance
3 x 12 reps

Bent-over Row (Barbell)

Assistance
3 x 12 reps

Shrug (Dumbbell)

Assistance
3 x 12 reps

Reverse Fly (Cable)

Assistance
2 x 12 reps

Lateral Raise (Dumbbell)

Assistance
2 x 12 reps

Curl (Dumbbell)

Assistance
3 x 12 reps

Standing Calf Raise

Assistance
3 x 20 reps

Chest Dip

Assistance
3 x 12 reps

Day 2

Deadlift

Assistance
3 x 8 reps

Front Squat (Barbell)

Assistance
1 x 12 reps

Shrug (Barbell)

Assistance
3 x 12 reps

Bench Press (Dumbbell)

Assistance
3 x 12 reps

Forward Triceps Extension (Cable)

Assistance
3 x 12 reps

Chin-up

Assistance
2 x 10 reps

Standing Calf Raise

Assistance
3 x 20 reps

Sit-up

Assistance
3 x 20 reps

Curl (Barbell)

Assistance
3 x 12 reps

Day 3

Squat

Assistance
5 x 5 reps

Incline Bench Press (Barbell)

Assistance
5 x 10 reps

Bent-over Row (Barbell)

Assistance
3 x 12 reps

Shrug (Dumbbell)

Assistance
5 x 10 reps

Reverse Fly (Cable)

Assistance
2 x 12 reps

Lateral Raise (Dumbbell)

Assistance
2 x 12 reps

Curl (Dumbbell)

Assistance
3 x 12 reps

Standing Calf Raise

Assistance
3 x 20 reps

Chest Dip

Assistance
3 x 12 reps

Week 2

Day 1

Deadlift

Assistance
3 x 8 reps

Front Squat (Barbell)

Assistance
1 x 12 reps

Shrug (Barbell)

Assistance
3 x 12 reps

Bench Press (Dumbbell)

Assistance
3 x 12 reps

Forward Triceps Extension (Cable)

Assistance
3 x 12 reps

Chin-up

Assistance
2 x 10 reps

Standing Calf Raise

Assistance
3 x 20 reps

Sit-up

Assistance
3 x 20 reps

Curl (Barbell)

Assistance
3 x 12 reps

Day 2

Squat

Assistance
5 x 10 reps

Incline Bench Press (Barbell)

Assistance
5 x 10 reps

Bent-over Row (Barbell)

Assistance
3 x 12 reps

Shrug (Dumbbell)

Assistance
5 x 10 reps

Reverse Fly (Cable)

Assistance
2 x 12 reps

Lateral Raise (Dumbbell)

Assistance
2 x 12 reps

Curl (Dumbbell)

Assistance
3 x 12 reps

Standing Calf Raise

Assistance
3 x 20 reps

Chest Dip

Assistance
3 x 12 reps

Day 3

Deadlift

Assistance
3 x 8 reps

Front Squat (Barbell)

Assistance
1 x 12 reps

Shrug (Barbell)

Assistance
3 x 12 reps

Bench Press (Dumbbell)

Assistance
3 x 12 reps

Forward Triceps Extension (Cable)

Assistance
3 x 12 reps

Chin-up

Assistance
2 x 10 reps

Standing Calf Raise

Assistance
3 x 20 reps

Sit-up

Assistance
3 x 20 reps

Curl (Barbell)

Assistance
3 x 12 reps

Week 3

Day 1

Squat

Assistance
5 x 5 reps

Incline Bench Press (Barbell)

Assistance
5 x 10 reps

Bent-over Row (Barbell)

Assistance
3 x 12 reps

Shrug (Dumbbell)

Assistance
5 x 10 reps

Reverse Fly (Cable)

Assistance
2 x 12 reps

Lateral Raise (Dumbbell)

Assistance
2 x 12 reps

Curl (Dumbbell)

Assistance
3 x 12 reps

Standing Calf Raise

Assistance
3 x 20 reps

Chest Dip

Assistance
3 x 12 reps

Day 2

Deadlift

Assistance
3 x 8 reps

Front Squat (Barbell)

Assistance
1 x 12 reps

Shrug (Barbell)

Assistance
3 x 12 reps

Bench Press (Dumbbell)

Assistance
3 x 12 reps

Forward Triceps Extension (Cable)

Assistance
3 x 12 reps

Chin-up

Assistance
2 x 10 reps

Standing Calf Raise

Assistance
3 x 20 reps

Sit-up

Assistance
3 x 20 reps

Curl (Barbell)

Assistance
3 x 12 reps

Day 3

Squat

Assistance
5 x 5 reps

Incline Bench Press (Barbell)

Assistance
5 x 10 reps

Bent-over Row (Barbell)

Assistance
3 x 12 reps

Shrug (Dumbbell)

Assistance
5 x 10 reps

Reverse Fly (Cable)

Assistance
2 x 12 reps

Lateral Raise (Dumbbell)

Assistance
2 x 12 reps

Curl (Dumbbell)

Assistance
3 x 12 reps

Standing Calf Raise

Assistance
3 x 20 reps

Chest Dip

Assistance
3 x 12 reps

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