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Daniel Mesa

9 Best MAPS Programs For Every Goal In 2023

best maps programs

The Mind Pump Media Team has taken the fitness world by storm and released a series of great workout programs.

But with so many different kinds of MAPS Programs to choose from, it can be hard to narrow it down and find the best program for your individual goals.

In this guide, we will break down the best MAPS programs for every goal in 2023. Whether your are trying correct imbalances, pack on muscle, or increase athletic performance this article will have you covered.

Best MAPS Programs (2023)

Every program in this list has been individually tested and completed by at least one individual on the FitDominium team. Apart from individual testing and experience, the team also analyzed customer reviews and pricing.

MAPS Anabolic: Best MAPS Program For Most People

MAPS Anabolic

MAPS Anabolic is an excellent training program designed by the guys over at Mind Pump Media. You can expect to pack on some serious mass and strength over the 12 weeks.

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  • Recommend For: Beginners, Home Gym Owners
  • Equipment Required: Home Gym/ Full Gym
  • Time Commitment: 2-3 days per week
  • Duration: 12 weeks
  • Price: $117


MAPS Anabolic was the original foundational program released by the Mind Pump Team. It is a full body weight lifting and muscle building program. It lasts for 12 weeks and requires 2-3 gym sessions per week.

The program is broken up into four individual phases, each with its own unique goal. The program starts out by focusing on building the foundational levels of strength through low reps and heavy compound lifts. As the program progresses, you start to move into more hypertrophy-focused high-volume work.

Most people would benefit by starting off with MAPS Anabolic. It is a great program that will build serious strength and size as long as you put in the effort. For more information, check out our full MAPS Anabolic Review.


  • Detailed video exercise guides are very informative and detailed
  • Alternative exercise options for home gym owners are included
  • Can be used by people of all experience levels
  • The program has guides and applications for both men and women
  • Trigger Sessions are unique and surprisingly effective
  • Designed by professionals with experience
  • Less time commitment than other programs
  • Builds muscle and boosts metabolism


  • Cons
  • MAPS Prime (Their mobility and recovery program) is not included
  • Workout logs are not much better than a regular excel sheet
  • Some exercises are a bit more advanced and may be too much for beginners
  • Not great for people that want to train with high volume or spend most days in the gym

MAPS Aesthetic: Best MAPS Program For Aesthetics

MAPS Aesthetic

With MAPS Aesthetic, you can expect to pack on some serious mass in the right places to give you an overall more well-balanced and aesthetic physique.

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  • Recommend For: Experienced lifter trying to sculpt a more aesthetic physique
  • Equipment Required: Full gym is preferred but basic home gym equipment will work
  • Time Commitment: Daily Gym Sessions
  • Duration: 10 weeks
  • Price: $127


MAPS Aesthetic is the perfect program if you are trying to build a more aesthetic physique. This is one of their higher volume programs and will have you in the gym every single day. However, the time commitment is worth it as this is the MAPS program that most people tend to notice the most drastic results with.

Where this program really shines is in helping you bring up any lagging body parts that you may have. In this program, you can expect entire days dedicated to 1-2 body parts that you have identified as weaknesses.

MAPS Aesthetic is a great program if you have already built the foundation of your physique and are just trying to refine the smaller details. I would leave it to the more experienced lifter though, this is more volume than any beginner would ever need. For more information, check out our full MAPS Aesthetic review.


  • Detailed video guides that explain each exercise and concept
  • Home gym mods so you get the same results with limited equipment
  • Intelligent programming that builds upon previews phases
  • Focus sessions are custom and allow you to work on your weak points
  • Develops proper mind-muscle connection
  • Great pumps and workouts
  • Higher rep training will increase your overall work capacity
  • In the gym every day if you like that


  • Training logs are very minimal
  • The large time commitment on foundational days with 2+ hour workouts
  • MAPS Prime (mobility and recovery) is not included
  • Difficult to stick to if you cannot go to the gym every day
  • Does not build foundational strength if not already present

MAPS Performance: Best MAPS Program For Athletes

MAPS Performance

MAPS Performance is the MAPS program designed to get you strong while also turning you into a serious athlete.

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  • Recommend For: Athletes and those looking to increase performance
  • Equipment Required: Full gym is preferred but basic home gym equipment will work
  • Time Commitment: 3 lifting sessions per week with mobility/athlete work on off days
  • Duration: 12 weeks
  • Price: $147


Unlike other most other MAPS programs, MAPS Performance has a clear focus on building a powerful and functional body. This program will still have traditional strength training, but expect to combine that with other more functional training styles for peak athletic performance.

In addition to regular compound lifts, expect to also do more dynamic training and circuits as you get deeper into the program. The goal really is to make you strong in all directions across all planes. On top of that, you will also bring some serious mobility work on your off days to increase your flexibility and range of motion.

Overall, MAPS Performance is the perfect program for athletes in their off-season or anyone trying to improve their overall performance. For more information, check out our MAPS Performance review here.


  • Lots of very informational video guides
  • A well-balanced program that targets all aspects of fitness
  • Can set up for success with programs that require higher work capacity
  • Will improve athletic performance
  • Three lifting sessions per week build a good level of base strength
  • Mobility work will improve form and prevent injury
  • Trains through all ranges of motions
  • Forums and online community is very helpful and supportive


  • Training logs are very minimal
  • The programming structure is more complex and can be confusing for a beginner
  • Each phase requires a large jump in work capacity, not very gradual
  • Does not include MAPS Prime
  • Can be a large time commitment with some to do every day
  • Needs more regression exercises

MAPS Prime: Best MAPS Program For Mobility

MAPS Prime

MAPS Prime is the recovery and mobility designed by the minds over at Mind Pump. The program will help with injury prevention and overall performance.

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  • Recommend For: Everyone
  • Equipment Required: None
  • Price: $97


MAPS Prime is the mobility and recovery program in the MAPS lineup. It is a foundational program meant to be used in line with your current training to improve your mobility and recovery.

Personally, I think that something as important as mobility should be included in all MAPS programs by default, but it is sold as a separate product. That aside, it is still a great program that I think everyone could benefit from.

The program started by doing a series of mobility to get a baseline for where you are at. From there, the program teaches you the exercises to do as well as how to incorporate them properly into your current lifting routine.

Overall, if you want to maximize the results you get from any lifting routine, MAPS Prime is a great program for improving mobility and minimizing injury risk.


  • Lots of very informational video guides
  • Will improve athletic performance
  • Mobility work will improve form and prevent injury
  • Can be used with any other program
  • Forums and online community is very helpful and supportive


  • Should be included with all MAPS Programs by default

MAPS Split: Best MAPS Program For Bodybuilders

MAPS Split

MAPS Split takes the traditional body part split used by bodybuilders and revamps with proper training principles. A great program for anyone that loves the bodybuilding style of training.

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  • Recommend For: Bodybuilders and experienced lifters
  • Equipment Required: Gym membership recommended
  • Time Commitment: 6 days per week
  • Duration: 12 weeks
  • Price: $177


If you are a bodybuilder or just enjoy the traditional style of bodybuilding training, MAPS Split is the program for you. MAPS Split takes the traditional “bro-split” associated with bodybuilders but revamps it so that not just PED users can see results.

Like a regular body part split, each session in the gym will only focus on 1-2 body parts at most. The difference is that the MAPS Program introduces phases where the volume and exercise selection is varied so that your body never has a chance to fully adapt. This change is what will keep the gains and progress coming.

Overall, MAPS Split can be thought of as a body-part split done correctly. Personally, I can understand why many people enjoy that style of training so this program definitely meets a demand in the fitness community.


  • In the gym 6 days a week
  • Body part split done with proper training principles
  • Can isolate one muscle at a time
  • Large collection of video guides and explainers


  • Minimal training logs
  • Large time commitment
  • Hard to do in a home gym

MAPS Symmetry: Best MAPS Program For Correcting Imbalances

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MAPS Symmetry

MAPS Symmetry is the MAPS Program by Mind Pump, designed to correct muscular imbalances for a healthier and more aesthetic physique. Expect to break some old bad habits and make serious strides in your training.

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  • Recommend For: Those looking to correct muscular imbalances
  • Equipment Required: Suspension trainer, Barbell, Squat rack, and Dumbbells
  • Time Commitment: 5 days per week
  • Duration: 11 weeks
  • Price: $177


Anybody who has trained for a significant amount of time knows that they have more strength and mobility on one side of their body than the other. If you were to take measurements of some average lifters, you would easily find that most have legs and arms that differ in size by 1/2 inch or more. Now the arms and legs are the easiest places to see it, but these types of imbalances occur all across our body and can wreak havoc if not addressed correctly.

This is where MAPS Symmetry comes in. Over the course, you will work on each side of your body individually to correct any muscular imbalances you may have. Moreover, the same will be a done from mobility standpoint to ensure that both sides of your body are getting the proper range of motion.

Overall, I think that most people would benefit from running MAPS Symmetry at least once if not more. Most programs do not even come close to addressing muscular imbalances even though they are the leading cause of injury. If you want to correct imbalances or prevent injury, check out our MAPS Symmetry Review for more information.


  • Corrects muscular imbalances
  • Intelligent program design with each phase building on the last
  • Detailed video guides for every exercise
  • A good community willing to offer support and answer questions
  • Focus sessions target lagging body parts
  • Mobility sessions will improve the mobility and strength of connective tissue
  • Increases stability and balance for stronger lifts


  • No home gym mods
  • No training logs
  • No regression exercises to allow for progression
  • MAPS Prime not included

MAPS Anywhere: Best MAPS Program For Travelers

MAPS Anywhere

MAPS Anywhere is the perfect program for anyone that is constantly on the go. With minimal equipment requirements, you can stay in shape no matter where you are.

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  • Recommend For: Anyone who is constantly on the move
  • Equipment Required:  Resistance bands, Stick (broomstick, dowel, pvc pipe), Pull-up bar (optional)
  • Time Commitment: 4 days per week
  • Duration: 4 weeks
  • Price: $97


MAPS Anywhere is the minimalist program in the MAPS lineup. It is intended to be used by one that is constantly on the go. This program will likely be most useful for people that need to travel on a weekly basis and do not have consistent access to a gym.

All you really for this program is resistance bands and some kind of stick. In total the programs last 4 weeks with the first half being focused on stabilization and the second half being focused on strength and muscle gain.

Overall, if you are someone that has to travel with any sort of frequency, MAPS Anywhere is your best bet for staying in shape.


  • Can be done anywhere with minimal equipment
  • Phased programming with unique goals
  • Great for all experience levels
  • Access to 100+ video exercise guides


  • Only 4 weeks long
  • Limits to strength gains if you only use resistance bands and bodyweight

MAP Anabolic Advanced: Best MAPS Program For Experienced Lifters

MAPS Anabolic Advanced

MAPS Anabolic Advanced takes everything that people loved about the original MAPS Anabolic and take it to the next level.

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  • Recommend For: Advanced lifters, those who completed MAPS Anabolic
  • Equipment Required: Home Gym/ Full Gym
  • Time Commitment: 3-4 days per week
  • Duration: 12 weeks
  • Price: $157


MAPS Anabolic Advanced is the latest program to come out. In a nutshell, it takes the original MAPS Anabolic and adds some more advanced techniques and training principles so that lifters can squeeze even more gains of what was an already excellent program.

One of the biggest things added to MAPS Anabolic Advanced is training to failure. While the original already did this to some extent, Advanced takes it a step further by allowing you to really push past your limits in a safe manner. Additionally, Advanced also added weighted stretching. Given the importance of the weighted stretch for hypertrophy, it is a great addition to the program.

Overall, if you loved MAPS Anabolic or are already an experienced lifter, you should consider MAPS Anabolic Advanced for your next program.


  • Added weighted stretching and failure techniques
  • Access to 100+ exercise video guides
  • Phased programming for consistent gains
  • Helps more advanced lifters break through plateaus


  • More expensive than regular MAPS Anabolic

MAPS Super Bundle: Best MAPS Program Bundle

MAPS Super Bundle

The MAPS Super Bundles combine all the MAPS programs for a massive discount. You could easily run just these programs for the rest of your lifting career.

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  • Recommend For: Those who know they will want to progress through the MAPS Programs
  • Price: $397


As you can see, the MAPS Programs offer an impressive catalog of programs for nearly every goal imaginable. What many people do is rotate between programs as their goals change and as they become more experienced.

If you think that this is something that would like to do, one of the best ways to save money in this regard is by getting the MAPS Super Bundle. The Super Bundle includes:

  • MAPS Anabolic

  • MAPS Performance

  • MAPS Aesthetic

  • MAPS Prime

  • MAPS Anywhere

  • Sex Athlete MOD

  • Kettlebells 4 Aesthetics

  • Butt Builder Blueprint

In total, the bundle will save you somewhere in the realm of $195 in the long run. Lots of value if you see yourself sticking with the MAPS Programs.


  • Saves money in the long run
  • Bundles lots of the most popular programs


  • Large one time payment

Who Is Mind Pump Media?

Mind Pump Media is an online radio show and podcast that focuses primarily on fitness. Their team is made of several people who have experience in the fitness world including bodybuilders, personal trainers, and more.

Their podcast has gained massive popularity on Youtube and for good reason. They tend to produce some of the more informative content in the fitness niche.

How To Pick The Right MAPS Program?

If you still are not sure which program you should run, here is how you should decide.

Pick Your Goal

The first thing that you should do is pick and clearly define your goal. While you may have more than one, just focus on one that you will focus on in the next 2-3 months.

Time Constraints

Next, you should take a look at how much time you have in your week for working out. From there, narrow down your choices to programs that you are certain you stick to week in and week out.

MAPS Anabolic is a program with minimal time commitment as you only need to be in the gym for 2-3 days a week for around an hour each session. No matter how busy you are, most people can manage this.

On the other hand, I would not touch programs like MAPS Split or MAPS Aesthetic unless I know for a fact that I can find the time every day to go to the gym.

Experience Level

Unless you have some experience and foundational strength under your belt, I would not recommend more high-volume programs like MAPS Split or Aesthetic. These simply have more volume than a beginner lifter would ever really need.

You can make just as many gains by running a simpler program like MAPS Anabolic or Performance is you are an athlete.

Equipment Access

A great thing about MAPS programs is that the vast majority of them offer home gym mods so that you can still do the program with just some dumbbells, a barbell, and a squat rack.

However, this is not the case for every program. MAPS Symmetry for example does not include home gym mods. Also, while MAPS Split and Aesthetic can technically be done in a home gym, I would really only run these if I had access to a commercial gym.


All of the MAPS Programs tend to fall somewhere in the $100-$180 range. If price is a major concern for you, MAPS Anabolic tends to be the most affordable option at around $117.

That being said, Mind Pump frequently has discounts on all of their programs so keep your eye out for potential savings.

Final Verdict

For most people, MAPS Anabolic is going to be the MAPS Program for their needs. You will build a solid base of size and strength with this program.

If you have more specialized goals like athletic performance MAPS also has niche programs to cover those needs as well. With the Super Bundle offering the majority of the programs at a bundled discount.


What does MAPS stand for?

MAPS stands for muscular adaptation programming system. Essentially it means that the guiding principle in MAPS programs is to guide your muscles to adapt to different stimulus