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Maps phase 2

by Chad M.

Program Description

Building bigger denser muscles

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 13, 2025 09:51
  • Last Edited
    Aug 13, 2025 02:59

Summary

Unleash your strength with the Maps Phase 2 program, a comprehensive 4-week training regimen designed for serious lifters. Committing to four days a week, you'll tackle a variety of compound and isolation exercises, including Deadlifts, Bench Presses, and Barbell Rows, all aimed at maximizing muscle growth and enhancing overall performance. Each session is structured to challenge your limits and promote steady progress, ensuring you build the strength and endurance you desire. Equip yourself with a full gym and get ready to elevate your training game!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Incline Chest Fly (Dumbbell)
4
10 reps
RPE 9.5
3
Barbell Z Press
4
10 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
5
V Bar Push Down
4
10 reps
RPE 9.5
6
Reverse Pec Deck
3
10 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Incline Chest Fly (Dumbbell)
4
10 reps
RPE 9.5
3
Barbell Z Press
4
10 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
5
V Bar Push Down
4
10 reps
RPE 9.5
6
Reverse Pec Deck
3
10 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Incline Chest Fly (Dumbbell)
4
10 reps
RPE 9.5
3
Barbell Z Press
4
10 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
5
V Bar Push Down
4
10 reps
RPE 9.5
6
Reverse Pec Deck
3
10 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Incline Chest Fly (Dumbbell)
4
10 reps
RPE 9.5
3
Barbell Z Press
4
10 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
5
V Bar Push Down
4
10 reps
RPE 9.5
6
Reverse Pec Deck
3
10 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
10 reps
RPE 9.5
1B
Leg Extension
3
10 reps
RPE 9.5
2
Squat (Barbell)
4
10 reps
RPE 9.5
3
Deadlift (Barbell)
4
10 reps
RPE 9.5
4
Seated Calf Raise
4
10 reps
RPE 9.5
5
Standing Calf Raise
4
9 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
10 reps
RPE 9.5
1B
Leg Extension
3
10 reps
RPE 9.5
2
Squat (Barbell)
4
10 reps
RPE 9.5
3
Deadlift (Barbell)
4
10 reps
RPE 9.5
4
Seated Calf Raise
4
10 reps
RPE 9.5
5
Standing Calf Raise
4
9 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
10 reps
RPE 9.5
1B
Leg Extension
3
10 reps
RPE 9.5
2
Squat (Barbell)
4
10 reps
RPE 9.5
3
Deadlift (Barbell)
4
10 reps
RPE 9.5
4
Seated Calf Raise
4
10 reps
RPE 9.5
5
Standing Calf Raise
4
9 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
10 reps
RPE 9.5
1B
Leg Extension
3
10 reps
RPE 9.5
2
Squat (Barbell)
4
10 reps
RPE 9.5
3
Deadlift (Barbell)
4
10 reps
RPE 9.5
4
Seated Calf Raise
4
10 reps
RPE 9.5
5
Standing Calf Raise
4
9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Barbell Pullover
4
-
3
Barbell Row
3
-
4
Lat Pulldown
3
-
5
Shrug (Barbell)
4
-
6
Cambered Bar Curl
4
-
7
Preacher Curl (EZ Bar)
4
-
8
Reverse Abs Crunch (Bodyweight)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Barbell Pullover
4
-
3
Barbell Row
3
-
4
Lat Pulldown
3
-
5
Shrug (Barbell)
4
-
6
Cambered Bar Curl
4
-
7
Preacher Curl (EZ Bar)
4
-
8
Reverse Abs Crunch (Bodyweight)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Barbell Pullover
4
-
3
Barbell Row
3
-
4
Lat Pulldown
3
-
5
Shrug (Barbell)
4
-
6
Cambered Bar Curl
4
-
7
Preacher Curl (EZ Bar)
4
-
8
Reverse Abs Crunch (Bodyweight)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Barbell Pullover
4
-
3
Barbell Row
3
-
4
Lat Pulldown
3
-
5
Shrug (Barbell)
4
-
6
Cambered Bar Curl
4
-
7
Preacher Curl (EZ Bar)
4
-
8
Reverse Abs Crunch (Bodyweight)
4
-
Day 4
No exercises added to this day
Week 1
1 / 4 Weeks
Day 3
1
Deadlift (Barbell)
4 Sets
-
2
Barbell Pullover
4 Sets
-
3
Barbell Row
3 Sets
-
4
Lat Pulldown
3 Sets
-
5
Shrug (Barbell)
4 Sets
-
6
Cambered Bar Curl
4 Sets
-
7
Preacher Curl (EZ Bar)
4 Sets
-
8
Reverse Abs Crunch (Bodyweight)
4 Sets
-
Day 4
No exercises added to this day
Day 1
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@9.5
2
Incline Chest Fly (Dumbbell)
4 Sets
10 Reps
@9.5
3
Barbell Z Press
4 Sets
10 Reps
@9.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9.5
5
V Bar Push Down
4 Sets
10 Reps
@9.5
6
Reverse Pec Deck
3 Sets
10 Reps
@9.5
7
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9.5
Day 2
1A
Lying Leg Curl
3 Sets
10 Reps
@9.5
1B
Leg Extension
3 Sets
10 Reps
@9.5
2
Squat (Barbell)
4 Sets
10 Reps
@9.5
3
Deadlift (Barbell)
4 Sets
10 Reps
@9.5
4
Seated Calf Raise
4 Sets
10 Reps
@9.5
5
Standing Calf Raise
4 Sets
9 Reps
@9.5