MAPS Anabolic

MAPS Anabolic cover photo, photo of a bodybuilder posed on red background

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MAPS Anabolic is a hypertrophy-focused strength training program designed by Mind Pump Media, a fitness company founded and run by former competitive bodybuilders and personal trainers. The program is 12 weeks long and has four three-week mesocycles with compound lifts and trigger sessions. 

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Pros & Cons

What we like ...
  • Pay a one-time flat fee (no subscription required)
  • Simple online web portal
  • Comprehensive instruction and demo videos for all exercises
  • Broken up into smartly programmed phases
What needs improvement ...
  • No app available (must use web browser)
  • No individualized programming

Product Summary

MAPS stands for “muscular adaptation programming system,” and muscular adaptation is exactly what will happen when you follow MAPS Anabolic to completion. One of our Garage Gym Reviews team members completed MAPS Anabolic and experienced increases in strength and muscle mass in all muscle groups. 

MAPS Anabolic is a 12-week strength training program divided into four three-week mini-cycles. It requires two to three gym sessions per week, along with off-day “trigger sessions,” which are like mini workouts designed to target specific muscle groups. 

It doesn’t require a subscription, but rather a one-time fee. With that fee you receive lifetime access to the program, which means you can run it as many times as you like. Because it’s foundational in nature and smartly designed, you can 100% see continual progress if you run this same program multiple times. 


Program length

12 weeks

Subscription required


Program type


Program focus


Training frequency

2-3 days per week

GGR Community Reviews

MAPS Anabolic

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      MAPS Anabolic was created by a team that includes successful bodybuilders and personal trainers. It’s one of the best hypertrophy-focused resistance training programs available and doesn’t require a subscription to use.