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Phase I
MAPS Anabolic
Mind Pump Media · 12 weeks
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Program Overview
MAPS Anabolic
Mind Pump Media · 12 weeks · 84 training days
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Available Programs
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MAPS Anabolic
Mind Pump Media
Strength
Pre-Phase · Phase I · Phase II · Phase III
12
WEEKS
4
PHASES
2–3×
PER WEEK
MAPS Symmetry
Mind Pump Media
Balance
Phase I · Phase II · Phase III · Phase IV
11
WEEKS
4
PHASES
3×
PER WEEK
MAPS Performance
Mind Pump Media
Athletic
Phase I · Phase II · Phase III · Phase IV
12
WEEKS
4
PHASES
3×
PER WEEK
```
Step 1 of 2
Your working maxes
Enter the most you've lifted for a heavy set of 3–5 reps. Used to calculate starting weights for every exercise.
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Step 2 of 2
Training cadence
How many foundational workouts per week?
Home › MAPS Anabolic › Workout
Pre-Phase
Session 1 of 9
Foundational Workout
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Pre-Phase
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Estimated 1RM
Based on today's heaviest sets · Epley formula
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Active Program
Working Maxes
Your estimated 1-rep max for each anchor lift. Used to calculate starting weights and progression targets across all exercises.
Barbell Squat
Anchor for lower body exercises
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Deadlift
Anchor for back & hinge movements
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Bench Press
Anchor for chest, arms, accessories
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Overhead Press
Anchor for shoulder movements
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Complete daily on all non-foundational workout days · 20–45 min · Active recovery, not a fatiguing workout