MAPS ANABOLIC Program - Day 1 | Phase 1 (MIND PUMP)

1. Subscribe to this YouTube channel if you haven’t already.

3. Share this with your friends! It’s more fun when you have a workout partner.

Tag us @MINDPUMPMEDIA and use #MAPSANABOLIC to share your experience!

---------------------------------------------------

0:53 - Exercise #1 | Box Squats

1:56 - Exercise #2 | Barbell Squat

3:16 - Exercise #3 | Bench Press

4:33 - Exercise #4 | Pull Up

5:31 - Exercise #5 | Barbell Shrug

6:22 - Exercise #6 | Barbell Curl

7:32 - Exercise #7 | Skullcrushers

8:21 - Exercise #8 | Decline Sit Up

9:07 - Exercise #9 | Calf Raise

9:48 - Sal’s Science Breakdown aka the “WHY”

Exercise #1
Box Squats
1 Set
10 Reps

Exercise #2
Barbell Squat
4-6 Sets
1-4 Reps

Exercise #3
Bench Press
4-6 Sets
1-4 Reps

Exercise #4
Pull Up
2 Sets
1-6 Reps

Exercise #5
Barbell Shrug
3 Sets
3-6 Reps

Exercise #6
Barbell Curl
2 Sets
6-8 Reps

Exercise #7
Skullcrusher
2 Sets
6-8 Reps

Exercise #8
Decline Sit Up
5 Sets
8-12 Reps

Exercise #9
Calf Raise
5 Sets
8-20 Reps

Please comment below with any program or exercise related questions!!

--------------------------------------------

Model: Paul Wright @thatgetwright

CONNECT WITH US:

LISTEN TO THE MIND PUMP PODCAST:

nutrition physique protein whey protein trainer bodybuilding strength

[shariash]

I'm 63 yrs young, fit yet stuck. I've been listening to your pod casts every day and today I put my ass to grass and put the first of the 5 days anabolic into motion. Thank you for explaining the logic behind each movement and the order of each. Thank you for demonstrating the proper form. I love you boys for sharing your wisdom. I may have to purchase the full anabolic program

[carlosgarcia-iccl]

If people only knew how good you feel after this work out. It’s hard but not overwhelming and you could just adjust the weight . Can’t wait to do the rest of the phase. But I’m sure after about 6-8 weeks I’m going to want more. This is old but thanks for the great training videos.

[JaxStar]

This is nothing like the whole program. I just got it and it is so much better structured, explained and the layout for men and woman is AWESOME!! Highly recommend. This is such a great investment!!!

[myspaceimnic]

Commentary felt alot like i was actually watching sports on tv. "Up next we have the... "

[arizonadesert]

Today 1 4/15/24 my first day / Phase 1
I’m so excited! I thrust this guys! I have been followed their podcast for one month and I love it! 😍

[uriahdowell]

I'm starting my Day 1 of Phase 1 today. Already accomplished my Pre-Phase for the last 3 weeks. Wish me luck everyone! I'll be updating this :)

[schmidtyschmidt]

Sal Absolutely kills this video what a great coach/ teacher💪 Thank you!

[BP-]

This is the best way for many of us natural lifters to train. Bro splits are for lifters taking drugs. I love this method, feels great after a workout and the day of rest. Plus I can't wait to hit the gym after a day off!! Great program!!

[TG-ipei]

I started this year with he 30 days of coaching in order to regain my discipline. I then completed 1 week of MAPS Anabolic Pre Phase. Today I began MAPS Anabolic Phase 1....my strength has already increased by 500%....like stupid strength. My bench at the beginning of the 30 days of coaching was a struggle to get 12 reps at 90lbs...I weigh 183 and 5'3 and am easily benching 155lbs at 6 reps/6 sets, not feeling close to failure. These guys are the real deal and I am stoked to begin phase 2 and 3 then move on to the next MAPS program!! Justin, Sal, Adam and Doug, you guys are amazing!!

[nehad]

Love how you went through each excersise and thoroughly explained the why behind how this is structured. So many times I see programs and wonder about the excersise selection & frequency. I really appreciate thie breakdown & will probably purchase it since it is on sale. Gyms here are closed for a while so I have something to look forward to now when we go back! Been weight lifting for 4 years & I have definitely plateaued. 4 lockdowns in 2years hasn't helped either. Thank you so much 🙏

[ebonyjustplans]

I wasn't able to complete this workout, but the 1st 2 exercises have my legs crying today. Good job guys.

[wizettv]

I’m working out since 9+ years and let me tell you this workout is no joke, if you push yourself, this workout program is insane for advanced lifters. Give it a try, you won’t regret it

[GottaSayIt]

This is very helpful. Please do these videos using dumbells for those of us doing the modified version without a barbell. Thanks!

[ebonyjustplans]

So I finally made it through this workout. Holy moly!!!! My best friend, who is a fitness competitor, was jealous I was sweating so hard. Great workout guys!

[erikad]

New to MAPS - I thought I'd give Anabolic a try before purchasing the entire program. I completed Phase 1 yesterday and just finished up Phase 2 Trigger session now. Man do I feel great so far.

[Luhgeeky]

Started this program my bench went up from 215 pr to 245 now

[ryanjudd]

A new I viewer and loving your videos! I am on ex- athlete that put on a fair amount of weight with kids and work stress. I have lost the weight now, but i have lost a ton of muscle form the "good ol days" and trying to get lean and strong again. Thanks for the information. I think I may need to sign up for this program in the coming weeks.

[deshaun]

I'm going to try this out! Thanks for the information! Love this!

[Juggalo_X]

Sweet I’ve been wanting a sample of these before I buy

[rachellegarcia]

How do we know what weight to choose and how much to go up by? Are the sets working sets that you worked up to?