MAPS Anabolic - Phase 1

Unlock your strength potential with MAPS Anabolic - Phase 1, a focused three-week program designed for serious lifters. Committing just three days a week, you’ll engage in a variety of compound movements, including barbell squats, deadlifts, and bench presses, to build muscle and enhance overall performance. Each session is carefully structured to maximize gains while allowing for adequate recovery, ensuring you push your limits safely. Get ready to transform your physique and elevate your training game!

To build maximum strength and power.

Rapid and dramatic strength gains.

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Week 1

Week 2

Week 3

Box Squat (Barbell)

Squat (Barbell)

Bench Press (Barbell)

Pull-Up (Weighted)

Shrug (Barbell)

Bicep Curl (Barbell)

Skull Crusher

Decline Crunch

Standing Calf Raise

Day 1

Good Morning

Deadlift (Barbell)

Overhead Press (Barbell)

Rear Delt Fly (Machine)

Shrug (Dumbbell)

Hammer Curl

Overhead Extension (Dumbbell)

Hanging Leg Raise

Seated Calf Raise

Day 2

Day 3

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