logo
BoostcampPNG

MAPS Anabolic - Phase 1

by Charles B.
1 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
    Jun 03, 2025 08:30
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
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
-