4.0
(1 rating)
Program Description
Build Strength and size. A perfect program to incorporate at least once a year.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length9 weeks
- Time Per Workout70 minutes
- CreatedNov 30, 2024 02:06
- Last EditedJun 18, 2025 01:01

Summary
Unlock your strength potential with MAPs Anabolic, a focused 9-week program designed for serious lifters. Committing just two days a week, you'll engage in compound movements like barbell squats and bench presses, targeting major muscle groups for maximum hypertrophy. Each session is crafted to push your limits, utilizing progressive overload to build muscle and enhance performance. Perfect for those ready to elevate their training and achieve impressive gains in a structured, efficient manner.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
-
2
Squat (Barbell)
6
1-4 reps
-
3
Bench Press (Barbell)
6
1-4 reps
-
4
Pull-Up (Weighted)
2
1-6 reps
-
5
Shrug (Barbell)
3
3-6 reps
-
6
Bicep Curl (Barbell)
2
6-8 reps
-
7
Skull Crusher (Barbell)
2
6-8 reps
-
8
Decline Sit Up (Weighted)
5
8-12 reps
-
9
Standing Calf Raise
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
-
2
Squat (Barbell)
6
1-4 reps
-
3
Bench Press (Barbell)
6
1-4 reps
-
4
Pull-Up (Weighted)
2
1-6 reps
-
5
Shrug (Barbell)
3
3-6 reps
-
6
Bicep Curl (Barbell)
2
6-8 reps
-
7
Skull Crusher (Barbell)
2
6-8 reps
-
8
Decline Sit Up (Weighted)
5
8-12 reps
-
9
Standing Calf Raise
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
-
2
Squat (Barbell)
6
1-4 reps
-
3
Bench Press (Barbell)
6
1-4 reps
-
4
Pull-Up (Weighted)
2
1-6 reps
-
5
Shrug (Barbell)
3
3-6 reps
-
6
Bicep Curl (Barbell)
2
6-8 reps
-
7
Skull Crusher (Barbell)
2
6-8 reps
-
8
Decline Sit Up (Weighted)
5
8-12 reps
-
9
Standing Calf Raise
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
7
Dumbbell Supinating Curl
3
8-12 reps
-
8
Dip (Weighted)
3
8-12 reps
-
9
Seated Calf Raise
3
8-12 reps
-
10
Hanging Leg Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
7
Dumbbell Supinating Curl
3
8-12 reps
-
8
Dip (Weighted)
3
8-12 reps
-
9
Seated Calf Raise
3
8-12 reps
-
10
Hanging Leg Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
7
Dumbbell Supinating Curl
3
8-12 reps
-
8
Dip (Weighted)
3
8-12 reps
-
9
Seated Calf Raise
3
8-12 reps
-
10
Hanging Leg Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Sissy Squat
2
12-15 reps
-
3
Incline Bench Press (Barbell)
2
12-15 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Pullover (Dumbbell)
2
12-15 reps
-
7
Seated Dumbbell Shrug
5
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Upright Row (Barbell)
2
12-15 reps
-
10A
Dumbbell Supinating Curl
2
12-15 reps
-
10B
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
11A
Hammer Curl
2
12-15 reps
-
11B
Tricep Pushdown (Cable)
2
12-15 reps
-
12
Seated Calf Raise
2
12-15 reps
-
13
Standing Calf Raise
2
12-15 reps
-
14
Hanging Knee Raise
5
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Sissy Squat
2
12-15 reps
-
3
Incline Bench Press (Barbell)
2
12-15 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Pullover (Dumbbell)
2
12-15 reps
-
7
Seated Dumbbell Shrug
5
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Upright Row (Barbell)
2
12-15 reps
-
10A
Dumbbell Supinating Curl
2
12-15 reps
-
10B
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
11A
Hammer Curl
2
12-15 reps
-
11B
Tricep Pushdown (Cable)
2
12-15 reps
-
12
Seated Calf Raise
2
12-15 reps
-
13
Standing Calf Raise
2
12-15 reps
-
14
Hanging Knee Raise
5
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Sissy Squat
2
12-15 reps
-
3
Incline Bench Press (Barbell)
2
12-15 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Pullover (Dumbbell)
2
12-15 reps
-
7
Seated Dumbbell Shrug
5
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Upright Row (Barbell)
2
12-15 reps
-
10A
Dumbbell Supinating Curl
2
12-15 reps
-
10B
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
11A
Hammer Curl
2
12-15 reps
-
11B
Tricep Pushdown (Cable)
2
12-15 reps
-
12
Seated Calf Raise
2
12-15 reps
-
13
Standing Calf Raise
2
12-15 reps
-
14
Hanging Knee Raise
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
-
2
Deadlift (Barbell)
6
1-4 reps
-
3
Overhead Press (Barbell)
6
1-4 reps
-
4
Rear Delt Fly (Dumbbell)
2
6-8 reps
-
5
Shrug (Dumbbell)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
7
Overhead Tricep Extension (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
5
8-20 reps
-
9
Seated Calf Raise
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
-
2
Deadlift (Barbell)
6
1-4 reps
-
3
Overhead Press (Barbell)
6
1-4 reps
-
4
Rear Delt Fly (Dumbbell)
2
6-8 reps
-
5
Shrug (Dumbbell)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
7
Overhead Tricep Extension (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
5
8-20 reps
-
9
Seated Calf Raise
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
-
2
Deadlift (Barbell)
6
1-4 reps
-
3
Overhead Press (Barbell)
6
1-4 reps
-
4
Rear Delt Fly (Dumbbell)
2
6-8 reps
-
5
Shrug (Dumbbell)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
7
Overhead Tricep Extension (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
5
8-20 reps
-
9
Seated Calf Raise
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
-
2
Leg Curl
1
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
1
8-15 reps
-
6
Chin-Up (Bodyweight)
2
6-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Standing Calf Raise
3
8-12 reps
-
11
Decline Sit Up (Bodyweight)
3
30-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
-
2
Leg Curl
1
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
1
8-15 reps
-
6
Chin-Up (Bodyweight)
2
6-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Standing Calf Raise
3
8-12 reps
-
11
Decline Sit Up (Bodyweight)
3
30-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
-
2
Leg Curl
1
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
1
8-15 reps
-
6
Chin-Up (Bodyweight)
2
6-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Standing Calf Raise
3
8-12 reps
-
11
Decline Sit Up (Bodyweight)
3
30-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
2
12-15 reps
-
3
Shrug (Barbell)
5
12-15 reps
-
4
Bench Press (Dumbbell)
2
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
2
12-15 reps
-
6
Arnold Press
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
8A
Bicep Curl (Barbell)
2
12-15 reps
-
8B
Dip (Bodyweight)
2
12-15 reps
-
9A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
9B
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Seated Calf Raise
2
12-15 reps
-
11
Standing Calf Raise
2
12-15 reps
-
12
Decline Sit Up (Bodyweight)
5
20-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
2
12-15 reps
-
3
Shrug (Barbell)
5
12-15 reps
-
4
Bench Press (Dumbbell)
2
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
2
12-15 reps
-
6
Arnold Press
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
8A
Bicep Curl (Barbell)
2
12-15 reps
-
8B
Dip (Bodyweight)
2
12-15 reps
-
9A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
9B
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Seated Calf Raise
2
12-15 reps
-
11
Standing Calf Raise
2
12-15 reps
-
12
Decline Sit Up (Bodyweight)
5
20-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
2
12-15 reps
-
3
Shrug (Barbell)
5
12-15 reps
-
4
Bench Press (Dumbbell)
2
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
2
12-15 reps
-
6
Arnold Press
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
8A
Bicep Curl (Barbell)
2
12-15 reps
-
8B
Dip (Bodyweight)
2
12-15 reps
-
9A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
9B
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Seated Calf Raise
2
12-15 reps
-
11
Standing Calf Raise
2
12-15 reps
-
12
Decline Sit Up (Bodyweight)
5
20-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
12-15 reps
-
2
Bent Over Row (Barbell)
2
12-15 reps
-
3
Tricep Pushdown (Cable)
2
12-15 reps
-
4
Shrug (Dumbbell)
5
12-15 reps
-
5
Incline Bench Press (Barbell)
2
12-15 reps
-
6
Cable Chest Press
2
15-20 reps
-
7
Behind The Neck Press
2
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9A
Hammer Curl
2
12-15 reps
-
9B
Skull Crusher
2
12-15 reps
-
10A
Bicep Curl (Barbell)
2
12-15 reps
-
10B
Dip (Bodyweight)
2
12-15 reps
-
11
Seated Calf Raise
2
12-15 reps
-
12
Standing Calf Raise
2
12-15 reps
-
13
Hanging Knee Raise
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
12-15 reps
-
2
Bent Over Row (Barbell)
2
12-15 reps
-
3
Tricep Pushdown (Cable)
2
12-15 reps
-
4
Shrug (Dumbbell)
5
12-15 reps
-
5
Incline Bench Press (Barbell)
2
12-15 reps
-
6
Cable Chest Press
2
15-20 reps
-
7
Behind The Neck Press
2
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9A
Hammer Curl
2
12-15 reps
-
9B
Skull Crusher
2
12-15 reps
-
10A
Bicep Curl (Barbell)
2
12-15 reps
-
10B
Dip (Bodyweight)
2
12-15 reps
-
11
Seated Calf Raise
2
12-15 reps
-
12
Standing Calf Raise
2
12-15 reps
-
13
Hanging Knee Raise
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
12-15 reps
-
2
Bent Over Row (Barbell)
2
12-15 reps
-
3
Tricep Pushdown (Cable)
2
12-15 reps
-
4
Shrug (Dumbbell)
5
12-15 reps
-
5
Incline Bench Press (Barbell)
2
12-15 reps
-
6
Cable Chest Press
2
15-20 reps
-
7
Behind The Neck Press
2
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9A
Hammer Curl
2
12-15 reps
-
9B
Skull Crusher
2
12-15 reps
-
10A
Bicep Curl (Barbell)
2
12-15 reps
-
10B
Dip (Bodyweight)
2
12-15 reps
-
11
Seated Calf Raise
2
12-15 reps
-
12
Standing Calf Raise
2
12-15 reps
-
13
Hanging Knee Raise
5
15-20 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Box Squat (Barbell)1 Set
10 Reps
-
2
Squat (Barbell)6 Sets
1-4 Reps
-
3
Bench Press (Barbell)6 Sets
1-4 Reps
-
4
Pull-Up (Weighted)2 Sets
1-6 Reps
-
5
Shrug (Barbell)3 Sets
3-6 Reps
-
6
Bicep Curl (Barbell)2 Sets
6-8 Reps
-
7
Skull Crusher (Barbell)2 Sets
6-8 Reps
-
8
Decline Sit Up (Weighted)5 Sets
8-12 Reps
-
9
Standing Calf Raise5 Sets
8-20 Reps
-
Day 2
1
Good Morning1 Set
10 Reps
-
2
Deadlift (Barbell)6 Sets
1-4 Reps
-
3
Overhead Press (Barbell)6 Sets
1-4 Reps
-
4
Rear Delt Fly (Dumbbell)2 Sets
6-8 Reps
-
5
Shrug (Dumbbell)2 Sets
6-8 Reps
-
6
Hammer Curl2 Sets
6-8 Reps
-
7
Overhead Tricep Extension (Dumbbell)2 Sets
6-8 Reps
-
8
Hanging Leg Raise5 Sets
8-20 Reps
-
9
Seated Calf Raise3 Sets
8-20 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00Â /Â 5
Matt D.Age 34, Man
4 months ago
3 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Great program.