MAPS Anabolic Phase Two

Build Muscle

3 weeks / 3 days per week

Phase 2 of my maps anabolic adjustment

Reviews

0 reviews

Week 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

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

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

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

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

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

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

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

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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MAPS Anabolic Phase Two

Build Muscle

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Phase 2 of my maps anabolic adjustment

Reviews

0 reviews

Week 1

Day 1

Squat

Incline Bench Press (Barbell)

Bent-over Row (Barbell)

Shrug (Dumbbell)

Reverse Fly (Cable)

Lateral Raise (Dumbbell)

Curl (Dumbbell)

Standing Calf Raise

Chest Dip

Day 2

Deadlift

Front Squat (Barbell)

Shrug (Barbell)

Bench Press (Dumbbell)

Forward Triceps Extension (Cable)

Chin-up

Standing Calf Raise

Sit-up

Curl (Barbell)

Day 3

Squat

Incline Bench Press (Barbell)

Bent-over Row (Barbell)

Shrug (Dumbbell)

Reverse Fly (Cable)

Lateral Raise (Dumbbell)

Curl (Dumbbell)

Standing Calf Raise

Chest Dip

Week 2

Day 1

Deadlift

Front Squat (Barbell)

Shrug (Barbell)

Bench Press (Dumbbell)

Forward Triceps Extension (Cable)

Chin-up

Standing Calf Raise

Sit-up

Curl (Barbell)

Day 2

Squat

Incline Bench Press (Barbell)

Bent-over Row (Barbell)

Shrug (Dumbbell)

Reverse Fly (Cable)

Lateral Raise (Dumbbell)

Curl (Dumbbell)

Standing Calf Raise

Chest Dip

Day 3

Deadlift

Front Squat (Barbell)

Shrug (Barbell)

Bench Press (Dumbbell)

Forward Triceps Extension (Cable)

Chin-up

Standing Calf Raise

Sit-up

Curl (Barbell)

Week 3

Day 1

Squat

Incline Bench Press (Barbell)

Bent-over Row (Barbell)

Shrug (Dumbbell)

Reverse Fly (Cable)

Lateral Raise (Dumbbell)

Curl (Dumbbell)

Standing Calf Raise

Chest Dip

Day 2