Get My Custom Program ⮕
Your Custom MAPS Program

Accelerate Your Results In The Gym With A Workout Program Designed Uniquely For YOU

Choose your goal, share your training history and unique needs, and Mind Pump will build a MAPS program designed specifically for you. Then you'll get on a call with a Mind Pump certified trainer to ask questions, get coaching and perfect your 3-month training plan.

Watch: How MAPS Custom Works
Get My Custom MAPS Program ⮕
Lifetime Access With No Subscription Includes A 1:1 Call With A Mind Pump Trainer Rated 4.8/5 By Real Members

Built on the principles of MAPS programs

MAPS Anabolic MAPS Performance MAPS Aesthetics MAPS Anabolic Advanced MAPS Suspension MAPS 15 Symmetry MAPS Kettlebells 4 Aesthetics MAPS PPL Male MAPS Starter MAPS 40+ MAPS 15 Strong MAPS Upper Lower MAPS Anywhere MAPS Prime MAPS Bands MAPS 15 40+ MAPS Great Eight MAPS Oldtime Strength MAPS Performance Advanced MAPS Cardio MAPS 15 Minutes MAPS OCR MAPS Landmine 4 Aesthetics MAPS Resistance MAPS P.E.D MAPS 15 Muscle Mommy MAPS GLP-1 MAPS Muscle Mommy MAPS Powerlifting MAPS Split MAPS 15 Performance MAPS Longevity MAPS Symmetry MAPS Transform MAPS HIIT MAPS 15 Powerlifting MAPS PPL Female MAPS Strong MAPS Prime Pro
What is MAPS Custom?

MAPS Custom Is a 12‑Week Workout Program Designed Just for You - No Program Looks the Same.MAPS Custom Is a12‑Week Workout ProgramDesigned Just for You -No Program Looks the Same.

Every MAPS program is built on the same phase-based system. With MAPS Custom, the Mind Pump team uses your answers to build an individualized program to achieve your goals.

Built for you

Your goal, level, schedule, equipment and injuries all shape the build.Your goal, schedule and body shape it.

3 Months, 3 Phases

Build your foundation, adapt your body, reach your goal.

Prior Injuries

Old injuries, problem movements and special requests are worked around, then fine-tuned with your trainer.Worked around, then fine-tuned.

Home or gym

Gym and at-home versions, built for the equipment you actually own.Built for the kit you own.

Yours for life

Yours to keep, on any device. One payment, no subscription.One payment. No subscription.

Delivered 1:1 on Zoom

Your Mind Pump trainer walks you through every phase and gets you started.A trainer walks you through it, live.

The questionnaire

Get A Program Within 7‑Days From A Real Trainer.

Your program starts with a detailed questionnaire you complete after purchase. Take as much time as you want to fill it out. It's reviewed by our Trainers and a custom MAPS program is designed from your answers. Depending on your answers there are 20+ questions. Here's exactly what we ask:

The MAPS Custom questionnaire on a phone
Your questionnaire20+ questions
01
Your goal & your body Your goal in your own words, plus your age, height, weight and whether you want to gain, lose fat or recomp right now.
02
Your experience & history How long you have trained, how comfortable you are under a barbell, the exercises you love and hate, and what derailed you before.
03
Your week, gym & lifestyle Two to six days a week, 15 to 60 minutes a session, the exact equipment you own, and how active your day is.
04
Your joints & recovery Old injuries, sleep, stress, postpartum or GLP-1. Risky lifts come out, safe exercises go in, and corrective work is added.
Tip: be specific. “Left shoulder hurts on overhead presses” beats “bad shoulder”
The One-on-one call

Walk Through Your Custom Program on a Live 1:1 Zoom Call

Once you've completed your questionnaire, you'll book your 1:1 call with a Mind Pump trainer. They'll take you through your program in detail, answer your questions and make any changes you need. Here's what happens on the call:

01
Your program, walked through Your Mind Pump trainer takes you through every phase and explains why every exercise is in there, tied to your answers
02
Ask anything Questions about the program, the exercises, your schedule or how to run it. This is the time to ask them
03
Adjusted live The day that never happens, the lift that bothers you. Your trainer adjusts it right there on the call
04
A plan for the next 3 months You leave the call with your finished program, gym and at-home versions, knowing exactly what to do on every training day
Live 1:1 Zoom call
How it works

Three Steps to Start Your Program

One payment

Check out

Complete a secure checkout on the next page. One payment, no subscription. Lifetime access on mobile and desktop.

20+ questions

Fill in the questionnaire

Answer 20+ questions about your goal, body, schedule and injuries. Take as much time as you want. Our team will build your program from your answers.

45 minutes · 1:1 on Zoom

Book your call

Your Mind Pump trainer walks you through your program and makes any changes you need. You leave ready to start.

Is this for you?

MAPS Custom Is Not For Everyone. Here's How To Tell.

✅This is for you if

  • You love MAPS, but you always end up modifying programs to fit your week, your gym or your body
  • You have a specific goal and want a plan built for that goal, not a general one
  • You train around real constraints: limited days, home equipment, an old injury
  • You want a Mind Pump trainer to walk you through your plan and answer your questions before you start
  • You'll fill in the questionnaire properly. The build is only as good as the answers

✕This is not for you if

  • You want the cheapest possible program. A standard MAPS program will serve you well
  • You're not willing to answer the questionnaire honestly
  • You can't make time for a 45-minute call with a Mind Pump trainer
  • You don't want to work with a Personal Trainer and want to do everything yourself
  • You're not willing to do what's actually necessary to reach your goal and prefer following whatever program you want to run
Standard MAPS vs MAPS Custom

Same System. Sized To You.

Standard MAPS programs are excellent. MAPS Custom is different. Here is the difference.

Standard MAPS Program

Built for a goal. Run by hundreds of thousands.

✅Built around your goal
✕Built to your days and minutes
✕Built for your equipment
✕Injuries handled before you see it
✅Phase-based progression
✕1:1 call with a Mind Pump trainer
Built for you

MAPS Custom

Built for one person, walked through live by a Mind Pump trainer.

✅Built around your goal
✅Built to your days and minutes
✅Built for your equipment
✅Injuries handled before you see it
✅Phase-based progression
✅1:1 call with a Mind Pump trainer
Start My Custom Program ⮕
A note from Sal

Love MAPS Programs? Now Get One Built Just For You.

MAPS started with one program: MAPS Anabolic. I wrote it the way I trained my clients for two decades. Then Adam built MAPS Aesthetic from his years on a pro physique stage, and Justin built MAPS Performance from his athletic background. Those three became the start of a library that now holds 39+ MAPS programs, every one built from the questions you sent us.

If you own a few of them, you know the feeling: you love how they are built and you have seen the results, but every program makes assumptions. That you have five days. That you have a full gym. That your shoulder is fine. So you skip a day, swap a lift, and by week three you are running a program you rewrote yourself.

MAPS Custom is the step above buying another program. For the first time, we are doing the adapting for you. It took us years to make this possible: 39+ programs, more than 1,700 movements we have programmed and coached, and a team of Mind Pump trainers to deliver it.

Here is how yours gets built. We match your answers to the closest of our 39+ MAPS programs, then adapt it to you, using only real MAPS movements and the same proven phases. Every exercise is checked against your equipment and your injuries. Then a Mind Pump trainer reveals the whole thing and walks you through it on a live call. If training on a Thursday doesn't work or your left shoulder hates overhead pressing, just tell them. They will change it right there.

The same MAPS you trust. This time, built around you.

Sal Di Stefano
Sal Di Stefano Co-founder, Mind Pump
The full list

Here's Everything That's Included

  • 1
    Your MAPS Custom program 3 months, three phases, built by the Mind Pump team from your questionnaire
  • 2
    1:1 call with a Mind Pump trainer 45 minutes, live. Every phase walked through, your questions answered, adjustments made on the call
  • 3
    Gym and at-home versions Both built around the equipment you actually own
  • 4
    Every session written out Exercise, sets, reps, rest and tempo. Deloads included
  • 5
    Nutrition direction Included with your program to match your goal
  • 6
    Injuries & recovery built in Risky lifts out, safe MAPS movements in, corrective work added
  • 7
    Lifetime access Yours to keep. No subscription, on any device
  • 8
    Built on the MAPS system The same method used in every MAPS program, fitted to you
$297 One payment · No subscription
GET MY CUSTOM MAPS PROGRAM  ⮕
Questions, answered

Everything You're Wondering

Is this actually custom, or a template with my name on it?
Custom, built on foundations that already work. It starts from the closest of our 39+ MAPS programs, because those are the programs behind more than 650,000 sold. Then it is adapted to you: your days, your minutes, your equipment, your injuries, your recovery, and the body part you care about most. Every exercise is a real MAPS movement, and a Mind Pump trainer reviews it and adjusts it with you on the call. A template with your name on it is a document. This is your program.
How long does the questionnaire take?
Take as much time as you want. There are 20+ questions, depending on your answers, and most of them are one tap. Five are answered in your own words, and those are the ones your trainer reads closest.
What happens on the call?
Forty-five minutes, live, with a Mind Pump trainer. They walk you through your program phase by phase and explain why every exercise is in there, tied to your answers. Then you tell them what a questionnaire cannot: the day that never happens, the lift that bothers you. They adjust it right there, and you leave with a program you understand and can run.
Do I get ongoing coaching or check-ins?
No. Your program includes one live call, and you leave it with everything you need to run your program on your own. If you would like ongoing training after that, your trainer can tell you about it at the end of the call. It is completely optional.
I am a complete beginner. Is this for me?
Yes. The questionnaire asks your experience and, if you are new, whether you can do a push-up or a pull-up yet. Your program starts where you are: a preparation phase, technique first, and regressions built in, the same way MAPS Starter does for first-time lifters.
I already own MAPS programs. How is this different?
Then you already know the system. MAPS Custom is built from that same library, so it will feel familiar, and that is the point. What is different is the fit: your schedule, your equipment, your injuries and recovery, plus the call. The last question asks which MAPS programs you have run, so your program builds on them instead of repeating them.
When do I get my program?
Within 7 days of completing your questionnaire. You book your call right after the questionnaire and pick the time that works for you. Your program is built and reviewed before that call, you walk through it live, and you leave the call with your finished program.
How do I access it?
Your program arrives as a MAPS blueprint with your name on it: a gym version and an at-home version, plus your nutrition direction. It is yours to keep, no subscription, on any device.
Start here

Get Your Custom MAPS Program. Built Around You.

Check out today and complete your questionnaire. Our team builds your program, then a Mind Pump trainer walks you through it on a live 1:1 call. Then it's three months of training built around you.

Get My Custom Program For $297
✔ Secure Checkout ✔ Lifetime Access ✔ Desktop and Mobile Access
Who's behind it

Built On The System Mind Pump Built.

MAPS is written by the Mind Pump team. Your Custom program is built on that system by the Mind Pump team and walked through with you, live, by a Mind Pump trainer.

Sal Di Stefano

Sal Di Stefano

Co-host · Author

20+ years coaching. Creator of the MAPS programming system.

Adam Schafer

Adam Schafer

Co-host · Physique

Former pro competitor. Turns the science into something you can actually follow.

Justin Andrews

Justin Andrews

Co-host · Movement

Mobility and movement specialist. The reason MAPS programs keep your joints happy.

Doug Egge

Doug Egge

Co-host · Producer

The listener's advocate. Keeps every program honest and usable.