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MAPS Anabolic - Phase 1

by Charles B.
3 athletes joined

Program Description

To build maximum strength and power. Rapid and dramatic strength gains.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 26, 2025 07:14
  • Last Edited
    Oct 18, 2025 09:04

Summary

Unlock your strength potential with MAPS Anabolic - Phase 1, a focused three-week program designed for serious lifters. Committing just three days a week, you’ll engage in a variety of compound movements, including barbell squats, deadlifts, and bench presses, to build muscle and enhance overall performance. Each session is carefully structured to maximize gains while allowing for adequate recovery, ensuring you push your limits safely. Get ready to transform your physique and elevate your training game!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
14.5%
Triceps
10.7%
Glutes
10.6%
Hamstrings
10.6%
Quadriceps
10.2%
Front Delts
9.3%
Upper Back
6.4%
Calves
6.4%
Chest
5.2%
Middle Delts
4.2%
Lower Back
2.8%
Adductors
2.6%
Biceps
2.6%
Lats
1.7%
Rear Delts
1.4%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
-
2
Squat (Barbell)
6
1-4 reps
-
3
Bench Press (Barbell)
6
1-4 reps
-
4
Pull-Up (Weighted)
2
1-6 reps
-
5
Shrug (Barbell)
3
3-6 reps
-
6
Bicep Curl (Barbell)
2
6-8 reps
-
7
Skull Crusher
2
6-8 reps
-
8
Decline Crunch
5
8-12 reps
-
9
Standing Calf Raise
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
-
2
Deadlift (Barbell)
6
1-4 reps
-
3
Overhead Press (Barbell)
6
1-4 reps
-
4
Rear Delt Fly (Machine)
2
6-8 reps
-
5
Shrug (Dumbbell)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
7
Overhead Extension (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
5
8-20 reps
-
9
Seated Calf Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
-
2
Squat (Barbell)
6
1-4 reps
-
3
Bench Press (Barbell)
6
1-4 reps
-
4
Pull-Up (Weighted)
2
1-6 reps
-
5
Shrug (Barbell)
3
3-6 reps
-
6
Bicep Curl (Barbell)
2
6-8 reps
-
7
Skull Crusher
2
6-8 reps
-
8
Decline Crunch
5
8-12 reps
-
9
Standing Calf Raise
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
-
2
Deadlift (Barbell)
5
1
1-4 reps
1-41 reps
-
-
3
Overhead Press (Barbell)
6
1-4 reps
-
4
Rear Delt Fly (Machine)
2
6-8 reps
-
5
Shrug (Dumbbell)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
7
Overhead Extension (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
5
8-20 reps
-
9
Seated Calf Raise
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
-
2
Squat (Barbell)
6
1-4 reps
-
3
Bench Press (Barbell)
6
1-4 reps
-
4
Pull-Up (Weighted)
2
1-6 reps
-
5
Shrug (Barbell)
3
3-6 reps
-
6
Bicep Curl (Barbell)
2
6-8 reps
-
7
Skull Crusher
2
6-8 reps
-
8
Decline Crunch
5
8-12 reps
-
9
Standing Calf Raise
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
-
2
Deadlift (Barbell)
6
1-4 reps
-
3
Overhead Press (Barbell)
6
1-4 reps
-
4
Rear Delt Fly (Machine)
2
6-8 reps
-
5
Shrug (Dumbbell)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
7
Overhead Extension (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
5
8-20 reps
-
9
Seated Calf Raise
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
-
2
Squat (Barbell)
6
1-4 reps
-
3
Bench Press (Barbell)
6
1-4 reps
-
4
Pull-Up (Weighted)
2
1-6 reps
-
5
Shrug (Barbell)
3
3-6 reps
-
6
Bicep Curl (Barbell)
2
6-8 reps
-
7
Skull Crusher
2
6-8 reps
-
8
Decline Crunch
5
8-12 reps
-
9
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
-
2
Deadlift (Barbell)
6
1-4 reps
-
3
Overhead Press (Barbell)
6
1-4 reps
-
4
Rear Delt Fly (Machine)
2
6-8 reps
-
5
Shrug (Dumbbell)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
7
Overhead Extension (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
5
8-20 reps
-
9
Seated Calf Raise
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
-
2
Squat (Barbell)
6
1-4 reps
-
3
Bench Press (Barbell)
6
1-4 reps
-
4
Pull-Up (Weighted)
2
1-6 reps
-
5
Shrug (Barbell)
3
3-6 reps
-
6
Bicep Curl (Barbell)
2
6-8 reps
-
7
Skull Crusher
2
6-8 reps
-
8
Decline Crunch
5
8-12 reps
-
9
Standing Calf Raise
5
8-20 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Box Squat (Barbell)
1 Set
10 Reps
-
2
Squat (Barbell)
6 Sets
1-4 Reps
-
3
Bench Press (Barbell)
6 Sets
1-4 Reps
-
4
Pull-Up (Weighted)
2 Sets
1-6 Reps
-
5
Shrug (Barbell)
3 Sets
3-6 Reps
-
6
Bicep Curl (Barbell)
2 Sets
6-8 Reps
-
7
Skull Crusher
2 Sets
6-8 Reps
-
8
Decline Crunch
5 Sets
8-12 Reps
-
9
Standing Calf Raise
5 Sets
8-20 Reps
-
Day 2
1
Good Morning
1 Set
10 Reps
-
2
Deadlift (Barbell)
5 Sets
1 Set
1-4 Reps
1-41 Reps
-
-
3
Overhead Press (Barbell)
6 Sets
1-4 Reps
-
4
Rear Delt Fly (Machine)
2 Sets
6-8 Reps
-
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
-
6
Hammer Curl
2 Sets
6-8 Reps
-
7
Overhead Extension (Dumbbell)
2 Sets
6-8 Reps
-
8
Hanging Leg Raise
5 Sets
8-20 Reps
-
9
Seated Calf Raise
3 Sets
8-20 Reps
-
Day 3
1
Box Squat (Barbell)
1 Set
10 Reps
-
2
Squat (Barbell)
6 Sets
1-4 Reps
-
3
Bench Press (Barbell)
6 Sets
1-4 Reps
-
4
Pull-Up (Weighted)
2 Sets
1-6 Reps
-
5
Shrug (Barbell)
3 Sets
3-6 Reps
-
6
Bicep Curl (Barbell)
2 Sets
6-8 Reps
-
7
Skull Crusher
2 Sets
6-8 Reps
-
8
Decline Crunch
5 Sets
8-12 Reps
-
9
Standing Calf Raise
5 Sets
8-20 Reps
-