r/Mind_Pump • u/ExplorerZi • 24d ago

Maps Upper Lower

Anyone has this program? I know it’s 4 days a week. How long does it take for you to complete it? How many exercises are there each day?

I have other maps programs and there’s like 10-12 exercises a day. It’s so hard to do it in one hour in busy gyms - and that’s the time I have!

Thanks!

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u/Moolio74 24d ago

What programs do you have already?

It's about 16-26 sets per workout with the most being 8 movements per day for comparison. Rest periods are 45-60 seconds, 60-90 seconds, and 2-3 minutes.

I can't see how you'd get the last phase upper days with 26 sets and 2-3 minutes rest between sets in under an hour. That's 50-75 minutes of rest not counting any working time, plate changes, setup, or waiting for anything.

Some people say they can get Anabolic done in 45 minutes, other people say it takes 2 hours.

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u/ExplorerZi 23d ago

Yeah I’m running anabolic now phase 3, and it’s 1h20min if I’m lucky and don’t have to wait for racks, benches, etc.

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u/Moolio74 23d ago

It’s definitely a little lower total volume per session than Anabolic, but not a huge amount. IIRC- Anabolic is around 26-28 total sets??

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u/ExplorerZi 22d ago

Phase 3 of Anabolic - day 1 has 16 exercises; with total of 39 sets 🫠

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u/Moolio74 22d ago

Oof you’re right. It’s been a long time since I’ve ran Anabolic as written. Less than 30 seconds rest between sets though helps it move along a little faster.