Maps Anabolic
General
Intermediate
Machine strength
Plan Details
The Maps Anabolic routine by millermania is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Mind Pump Maps Anabolic Pre-phase thru Phase III
Routine detail
Day 1
Pre-phase Weeks 1-3
Est. 0 min
13 exercises
Smith Machine Squat
2 Sets x 12 Reps
Bodyweight Lunge
1 Set x 16 Reps
Smith Machine Deadlift
1 Set x 12 Reps
Smith Machine Bench Press
2 Sets x 16 Reps
Dumbbell Bent-Over Row
2 Sets x 16 Reps
Dumbbell Shoulder Shrug
2 Sets x 16 Reps
Dumbbell Shoulder Press
2 Sets x 16 Reps
Dumbbell Reverse Fly
1 Set x 16 Reps
EZ Bar Curl
2 Sets x 16 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 16 Reps
Plank
2 Sets
Bodyweight Calf Raise
2 Sets x 40 Reps
Elliptical Training
4 Sets
Day 2
Phase 1 Day 2 (Weeks 4-6)
Est. 0 min
9 exercises
Smith Machine Good Morning
1 Set x 10 Reps
Smith Machine Deadlift
6 Sets x 4 Reps
Smith Machine Shoulder Press
6 Sets x 4 Reps
Machine Reverse Fly
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 2
Phase 1 Day 1 (Week 4-6)
Est. 0 min
9 exercises
Smith Machine Bench Squat
1 Set x 10 Reps
Smith Machine Squat
6 Sets x 4 Reps
Smith Machine Bench Press
6 Sets x 4 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
EZ Bar Curl
2 Sets x 8 Reps
EZ Bar Tricep Extension
2 Sets x 8 Reps
Weighted Crunch
5 Sets x 8 Reps
Machine Calf Raise
3 Sets x 20 Reps
Day 3
phase 2 day 2
Est. 0 min
11 exercises
Smith Machine Deadlift
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 12 Reps
Dumbbell Pullover
2 Sets x 12 Reps
Pull-Up
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 30 Reps
Day 3
Phase 2 Day 1
Est. 0 min
10 exercises
Smith Machine Squat
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Smith Machine Bent-Over Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Day 4
Phase 3 Day 2
Est. 0 min
14 exercises
Smith Machine Deadlift
3 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 15 Reps
Smith Machine Shrug
5 Sets x 15 Reps
Dumbbell Bench Press
2 Sets x 15 Reps
Dumbbell Incline Fly
2 Sets x 15 Reps
Dumbbell Arnold Press
2 Sets x 15 Reps
Cable Lateral Raise
2 Sets x 15 Reps
Barbell Curl
2 Sets x 15 Reps
Dip
2 Sets x 15 Reps
Dumbbell Reverse Bicep Curl
2 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Bodyweight Calf Raise
2 Sets x 15 Reps
Decline Crunch
5 Sets x 25 Reps
Day 4
Phase 3 Day 1
Est. 0 min
16 exercises
Smith Machine Squat
3 Sets x 15 Reps
Sissy Squat
2 Sets x 15 Reps
Smith Machine Incline Bench Press
2 Sets x 15 Reps
Cable Cross-Over
2 Sets x 15 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Dumbbell Pullover
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Cable Reverse Fly
2 Sets x 15 Reps
Barbell Upright Row
2 Sets x 15 Reps
Dumbbell Rotational Curl
2 Sets x 15 Reps
Dumbbell Tricep Extension
2 Sets x 15 Reps
Cable Rope Hammer Curl
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Bodyweight Calf Raise
2 Sets x 15 Reps
Hanging Leg Raise
5 Sets x 20 Reps
Day 4
Phase 3 Day 3
Est. 0 min
15 exercises
Smith Machine Good Morning
3 Sets x 15 Reps
Cable Seated Row
2 Sets x 15 Reps
Machine Lat Pulldown
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Smith Machine Incline Bench Press
2 Sets x 15 Reps
Cable Chest Press (Supine Stability Ball)
2 Sets x 20 Reps
Smith Machine Rear Shoulder Press
2 Sets x 15 Reps
Dumbbell Reverse Fly
2 Sets x 15 Reps
Dumbbell Hammer Curl
2 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 15 Reps
EZ Bar Curl
2 Sets x 15 Reps
Dip
2 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Bodyweight Calf Raise
2 Sets x 15 Reps
Hanging Knee Raise
5 Sets x 20 Reps
