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MAPs Anabolic

by Matt D.
21 athletes joined
4.0
(1 rating)

Program Description

Build Strength and size. A perfect program to incorporate at least once a year.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 30, 2024 02:06
  • Last Edited
    Jun 18, 2025 01:01

Summary

Unlock your strength potential with MAPs Anabolic, a focused 9-week program designed for serious lifters. Committing just two days a week, you'll engage in compound movements like barbell squats and bench presses, targeting major muscle groups for maximum hypertrophy. Each session is crafted to push your limits, utilizing progressive overload to build muscle and enhance performance. Perfect for those ready to elevate their training and achieve impressive gains in a structured, efficient manner.
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
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 (Barbell)
2
6-8 reps
-
8
Decline Sit Up (Weighted)
5
8-12 reps
-
9
Standing Calf Raise
5
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 (Barbell)
2
6-8 reps
-
8
Decline Sit Up (Weighted)
5
8-12 reps
-
9
Standing Calf Raise
5
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 (Barbell)
2
6-8 reps
-
8
Decline Sit Up (Weighted)
5
8-12 reps
-
9
Standing Calf Raise
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
7
Dumbbell Supinating Curl
3
8-12 reps
-
8
Dip (Weighted)
3
8-12 reps
-
9
Seated Calf Raise
3
8-12 reps
-
10
Hanging Leg Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
7
Dumbbell Supinating Curl
3
8-12 reps
-
8
Dip (Weighted)
3
8-12 reps
-
9
Seated Calf Raise
3
8-12 reps
-
10
Hanging Leg Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
7
Dumbbell Supinating Curl
3
8-12 reps
-
8
Dip (Weighted)
3
8-12 reps
-
9
Seated Calf Raise
3
8-12 reps
-
10
Hanging Leg Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Sissy Squat
2
12-15 reps
-
3
Incline Bench Press (Barbell)
2
12-15 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Pullover (Dumbbell)
2
12-15 reps
-
7
Seated Dumbbell Shrug
5
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Upright Row (Barbell)
2
12-15 reps
-
10A
Dumbbell Supinating Curl
2
12-15 reps
-
10B
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
11A
Hammer Curl
2
12-15 reps
-
11B
Tricep Pushdown (Cable)
2
12-15 reps
-
12
Seated Calf Raise
2
12-15 reps
-
13
Standing Calf Raise
2
12-15 reps
-
14
Hanging Knee Raise
5
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Sissy Squat
2
12-15 reps
-
3
Incline Bench Press (Barbell)
2
12-15 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Pullover (Dumbbell)
2
12-15 reps
-
7
Seated Dumbbell Shrug
5
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Upright Row (Barbell)
2
12-15 reps
-
10A
Dumbbell Supinating Curl
2
12-15 reps
-
10B
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
11A
Hammer Curl
2
12-15 reps
-
11B
Tricep Pushdown (Cable)
2
12-15 reps
-
12
Seated Calf Raise
2
12-15 reps
-
13
Standing Calf Raise
2
12-15 reps
-
14
Hanging Knee Raise
5
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Sissy Squat
2
12-15 reps
-
3
Incline Bench Press (Barbell)
2
12-15 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Pullover (Dumbbell)
2
12-15 reps
-
7
Seated Dumbbell Shrug
5
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Upright Row (Barbell)
2
12-15 reps
-
10A
Dumbbell Supinating Curl
2
12-15 reps
-
10B
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
11A
Hammer Curl
2
12-15 reps
-
11B
Tricep Pushdown (Cable)
2
12-15 reps
-
12
Seated Calf Raise
2
12-15 reps
-
13
Standing Calf Raise
2
12-15 reps
-
14
Hanging Knee Raise
5
15-20 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 (Dumbbell)
2
6-8 reps
-
5
Shrug (Dumbbell)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
7
Overhead Tricep 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
Good Morning
1
10 reps
-
2
Deadlift (Barbell)
6
1-4 reps
-
3
Overhead Press (Barbell)
6
1-4 reps
-
4
Rear Delt Fly (Dumbbell)
2
6-8 reps
-
5
Shrug (Dumbbell)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
7
Overhead Tricep 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
Good Morning
1
10 reps
-
2
Deadlift (Barbell)
6
1-4 reps
-
3
Overhead Press (Barbell)
6
1-4 reps
-
4
Rear Delt Fly (Dumbbell)
2
6-8 reps
-
5
Shrug (Dumbbell)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
7
Overhead Tricep 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
Deadlift (Barbell)
3
4-8 reps
-
2
Leg Curl
1
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
1
8-15 reps
-
6
Chin-Up (Bodyweight)
2
6-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Standing Calf Raise
3
8-12 reps
-
11
Decline Sit Up (Bodyweight)
3
30-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
-
2
Leg Curl
1
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
1
8-15 reps
-
6
Chin-Up (Bodyweight)
2
6-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Standing Calf Raise
3
8-12 reps
-
11
Decline Sit Up (Bodyweight)
3
30-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
-
2
Leg Curl
1
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
1
8-15 reps
-
6
Chin-Up (Bodyweight)
2
6-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Standing Calf Raise
3
8-12 reps
-
11
Decline Sit Up (Bodyweight)
3
30-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
2
12-15 reps
-
3
Shrug (Barbell)
5
12-15 reps
-
4
Bench Press (Dumbbell)
2
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
2
12-15 reps
-
6
Arnold Press
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
8A
Bicep Curl (Barbell)
2
12-15 reps
-
8B
Dip (Bodyweight)
2
12-15 reps
-
9A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
9B
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Seated Calf Raise
2
12-15 reps
-
11
Standing Calf Raise
2
12-15 reps
-
12
Decline Sit Up (Bodyweight)
5
20-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
2
12-15 reps
-
3
Shrug (Barbell)
5
12-15 reps
-
4
Bench Press (Dumbbell)
2
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
2
12-15 reps
-
6
Arnold Press
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
8A
Bicep Curl (Barbell)
2
12-15 reps
-
8B
Dip (Bodyweight)
2
12-15 reps
-
9A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
9B
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Seated Calf Raise
2
12-15 reps
-
11
Standing Calf Raise
2
12-15 reps
-
12
Decline Sit Up (Bodyweight)
5
20-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
2
12-15 reps
-
3
Shrug (Barbell)
5
12-15 reps
-
4
Bench Press (Dumbbell)
2
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
2
12-15 reps
-
6
Arnold Press
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
8A
Bicep Curl (Barbell)
2
12-15 reps
-
8B
Dip (Bodyweight)
2
12-15 reps
-
9A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
9B
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Seated Calf Raise
2
12-15 reps
-
11
Standing Calf Raise
2
12-15 reps
-
12
Decline Sit Up (Bodyweight)
5
20-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
12-15 reps
-
2
Bent Over Row (Barbell)
2
12-15 reps
-
3
Tricep Pushdown (Cable)
2
12-15 reps
-
4
Shrug (Dumbbell)
5
12-15 reps
-
5
Incline Bench Press (Barbell)
2
12-15 reps
-
6
Cable Chest Press
2
15-20 reps
-
7
Behind The Neck Press
2
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9A
Hammer Curl
2
12-15 reps
-
9B
Skull Crusher
2
12-15 reps
-
10A
Bicep Curl (Barbell)
2
12-15 reps
-
10B
Dip (Bodyweight)
2
12-15 reps
-
11
Seated Calf Raise
2
12-15 reps
-
12
Standing Calf Raise
2
12-15 reps
-
13
Hanging Knee Raise
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
12-15 reps
-
2
Bent Over Row (Barbell)
2
12-15 reps
-
3
Tricep Pushdown (Cable)
2
12-15 reps
-
4
Shrug (Dumbbell)
5
12-15 reps
-
5
Incline Bench Press (Barbell)
2
12-15 reps
-
6
Cable Chest Press
2
15-20 reps
-
7
Behind The Neck Press
2
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9A
Hammer Curl
2
12-15 reps
-
9B
Skull Crusher
2
12-15 reps
-
10A
Bicep Curl (Barbell)
2
12-15 reps
-
10B
Dip (Bodyweight)
2
12-15 reps
-
11
Seated Calf Raise
2
12-15 reps
-
12
Standing Calf Raise
2
12-15 reps
-
13
Hanging Knee Raise
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
12-15 reps
-
2
Bent Over Row (Barbell)
2
12-15 reps
-
3
Tricep Pushdown (Cable)
2
12-15 reps
-
4
Shrug (Dumbbell)
5
12-15 reps
-
5
Incline Bench Press (Barbell)
2
12-15 reps
-
6
Cable Chest Press
2
15-20 reps
-
7
Behind The Neck Press
2
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9A
Hammer Curl
2
12-15 reps
-
9B
Skull Crusher
2
12-15 reps
-
10A
Bicep Curl (Barbell)
2
12-15 reps
-
10B
Dip (Bodyweight)
2
12-15 reps
-
11
Seated Calf Raise
2
12-15 reps
-
12
Standing Calf Raise
2
12-15 reps
-
13
Hanging Knee Raise
5
15-20 reps
-
Week 1
1 / 9 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 (Barbell)
2 Sets
6-8 Reps
-
8
Decline Sit Up (Weighted)
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)
6 Sets
1-4 Reps
-
3
Overhead Press (Barbell)
6 Sets
1-4 Reps
-
4
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
-
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
-
6
Hammer Curl
2 Sets
6-8 Reps
-
7
Overhead Tricep 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
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Matt D.Age 34, Man
3 months ago
3 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Great program.