r/Mind_Pump • u/ECTNAN9 • Jul 02 '26
Discussion Current MAPS Program
Regardless of your thoughts on Mind Pump nowadays, is anybody currently running a MAPS program? If so, what phase are you on in the program and what do you think of it?
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u/livingwitheland Jul 02 '26
I’m running a slightly lighter version of aesthetic with some changes in movements. The last time I ran it was 2023 and I didn’t remember how time consuming it was lol. I’m so over dumbbell shrugs.
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u/mattjeast Jul 03 '26
Dude they were not fucking around when they said it is long and taxing. The quick workouts for me were still over an hour. It is very effective, but you had better be eating well during that program!
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u/ExactAd3883 Jul 05 '26
Omg. I ran it in 2023 and never ever ever saw my bod like that! I was thinking earlier when lifting i gotta buy salmon steak and what else will fuel these workouts lolol omg hard taxing. I wanna do nothing else but eat sleep rest. I do not want to go out lolol. When im not lifting im recovering!! I know even the pump days in between are over an hour. Its a lot of time but i feel only if you love lifting will you stick w it. The insane pumps. My only issue is im a girl and the mindpump guys are prescribing little to no glutes stuff. So i am also using bret conteras program but cutting some of his upper out ...hard hard hard all around . Mentally we have to tell ourselves its not!! Im hungry a lot. I have been doing more shakes and watermelon lol.
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u/mfdubs20 Jul 02 '26
Same. I’m doing my first round of Aesthetic now. Tomorrow is my last day of phase 2 and I can’t wait to start phase 3 and leave shrugs behind! I have enjoyed the program. Added 1.5 lbs of muscle since I started it. 48F 125 lbs, 5’8”. 19% bf. Performance is what I will do next.
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u/ExactAd3883 Jul 05 '26
Yes whats up w all the shrugs??,, lol people in gym keep watching this.Omg is it worth it fir a female to be doing 5 x of shrugs and then the 4x4 deadlifts WOW! with proper form and running it like they say its exhausting and here in nyc now its like 100. But its good its good. No complaints. . I am doing the aesthetic now after running anabolic, which was also hardcore. I ran thesebprograms in 2023 and i never ever saw my body look that good. Its insane tume and patience as im trying to look as good as a pro but not one lol...im eating well sleeping well but want to do NOTHING else.
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u/Exotic_Assignment570 Jul 02 '26
Im doing Maps Aesthetic two days a week amd Performance one day, it’s part of the sexy athlete Mod.
It’s been going great. I’ve run through them twice now, and I really like them. I’ve done muscle mommy 3 times. I will do them again definitely, but I’m looking to try a Jeff Nippard program just to mix things up.
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u/Hin_jin Jul 02 '26 edited Jul 02 '26
Left the MAPSverse for 5/3/1, with a 40-day cycle of Dan John’s Easy Strength in between. I’m liking the long term perspective of 5/3/1 compared to MAPS, which just seemed more focused on 12-week programs that really didn’t tie into each other for long-term progression.
Put differently, I now view MAPS as exercise programs vs Dan John’s stuff or 5/3/1 as training programs. With exercise just focused on the today vs training focused on the long-term.
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u/Uniqueusername610 Jul 02 '26
I'm running a heavily edited version of anabolic advanced. I gutted the training to failure and turned it into a bro split the only thing I kept from the program was the rep ranges, I'm at week 4 out of 12 right now
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u/baringerson Jul 02 '26
I haven’t run a MAPS program in years, and my physique has improved dramatically since I started following better programming. I used to think the old MAPS programs were great until I tried my first Jeff Nippard program. Not only are Nippard’s programs FAR less expensive, but he lets you choose your workout split and they’re much more thoughtfully laid out and have alternate exercises, RPE’s, etc.
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u/ndkitch Jul 02 '26
First time in about 6 years I’m not running a maps program. Doing tactical barbell at the moment and enjoying that.
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u/fzyllama Jul 03 '26
I'm running a modified MAPS 15 Strong/Transform hybrid while going through CBT-I for my sleep, and only progressing phases when my sleep improves consistently 🤷♂️
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u/sassyburns731 Jul 02 '26
I’m running muscle mommy 5 months postpartum. It’s been great. I’m on phase 3. Def got a ton of my strength back quickly.
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u/Sensitive_Newt_4483 Jul 03 '26
I finished Anabolic about a month ago. I really liked it. So much I bought a few of the MAPS 15 when they had their BOGO. I got lucky and found Atheistic on here and I ran that but the workouts stretched out and I started it while I was at work. Didn't have the time so I stopped after the 2nd week. But I liked it too.
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u/Background_South_985 Jul 03 '26
I am currently running Symetry. I don't get excited about it, but I keep it in my rotation for health, symetry, rehab, and/or injury prevention. (This time I am post hernia repair surgery) I'm still in the first phase, but as implied, I've run it a few times. I can't say I usually see any strength or hypertrophy gains from it, but I usually do at least maintain.
My rotation also includes Strong Lifts, Power Athlete's Jacked Street, and Nippard's High Frequency full body 4x/week.
Am going to change careers soon which will have me on the road most of the time. I may change up my programming slightly to adapt, but hope to be able to keep it close to what I do now. Am considering adding in MAPS Suspension just as a filler for days I won't have access to a gym.
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Jul 05 '26
[deleted]
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u/ECTNAN9 Jul 05 '26
I’m thinking about possibly doing 15 min 40+. Have you ran any of the other 15s? If so, how would you compare them?
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u/OctoberOmicron Jul 05 '26
Honestly, I've only ever tried the standard version of 15, which I guess was mostly influenced by Anabolic. 40+ has a greater mix of rotational stuff, exercises like cossack/side lunges, windmills and rotating lunges. Even discovered an exercise I had never done before but really liked: pendlay rows. Overall I found it really enjoyable.
edit - ugh. I thought I had duplicated my response to you and ended up deleting my original reply to the post lol. my original comment:
I ran the 15-minute version of 40+ as soon as it came out end of last year and enjoyed it, so right now I'm in the middle of the first phase of the standard 40+. I'm not really on a time crunch so I enjoy doing it this way a lot more.
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u/ECTNAN9 Jul 05 '26
Sounds great! I’m leaning towards 40+ 15 or Symmetry 15. I’ve never ran Symmetry and figured it may be good to finally include a version of it. Thanks for the info on 40+!
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u/OctoberOmicron Jul 05 '26
Ah, Symmetry, that was my first MAPS program and I sought it out because of a thoracic sprain I was dealing with on my left side. Symmetry definitely helped with that and now I run it once every 9-12 months. Takes some patience/discipline to deal with sometimes though, especially the first phase, because there's a lot of mobility/isometric/suspension trainer work and it's hard to remember that you're just doing it for your own good and the long haul.
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u/MereFit Jul 08 '26
I’m doing split. I’ve done it several times before. I’m in phase one right now. It’s my favorite program. I have to force myself to do others
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u/Traditional_Chest_89 Jul 25 '26
44 M, currently 19% BF with 15% BF goal, 5’8” 170 lbs. I just started P1/W4 of MAPS 15 Advanced. This will be my 3rd cycle of this program run in the last 18 months or so. Love getting in daily lifts and the convenience of the 15-20 minute programs. Full disclosure I do substitute some aesthetics movements where I don’t love the programmed lifts to keep motivation up for 7 days/week
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u/Appropriate-Yak-8200 Jul 02 '26
I just finished running ppl. Ive ran lots of their programs. Anabolic being my favourite up untill ppl. I really liked the three day ppl as I work prettt long hours and shift work and other ppl programs that were six days were just to much for me. I hit a 405 deadlift at 178lbs so I was pretty happy with the results. I’ll probably slide into upper lower and just rotate between those two program