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MAPs 15 Advanced

by Matt D.
19 athletes joined

Program Description

This is a muscle building/maintence program for the times in life where time is short, sleep is bad, but the show must go on.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    9 weeks
  • Time Per Workout
    20 minutes
  • Created
    Dec 02, 2024 01:35
  • Last Edited
    May 20, 2025 02:35
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Deadlift (Barbell)
4
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
15 reps
-
2
Skull Crusher
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
15 reps
-
2
Skull Crusher
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
15 reps
-
2
Skull Crusher
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2A
Bicep Curl (Barbell)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2A
Bicep Curl (Barbell)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2A
Bicep Curl (Barbell)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Push Press (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Push Press (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Push Press (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
15 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
15 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
15 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Alternating Upright Row (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Alternating Upright Row (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Alternating Upright Row (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
15 reps
-
2A
Bicep Curl (Dumbbell)
3
15 reps
-
2B
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
15 reps
-
2A
Bicep Curl (Dumbbell)
3
15 reps
-
2B
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
15 reps
-
2A
Bicep Curl (Dumbbell)
3
15 reps
-
2B
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
-
2
Circus Press
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
-
2
Circus Press
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
-
2
Circus Press
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Goblet Squat
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Goblet Squat
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Goblet Squat
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Windmill
4
10 reps
-
2
Full Lever Sit Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Windmill
4
10 reps
-
2
Full Lever Sit Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Windmill
4
10 reps
-
2
Full Lever Sit Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Full Lever Sit Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Full Lever Sit Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Full Lever Sit Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Full Lever Sit Up
1
AMRAP
-
2
Turkish Get Up
3
5 reps
-
3
Windmill
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Full Lever Sit Up
1
AMRAP
-
2
Turkish Get Up
3
5 reps
-
3
Windmill
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Full Lever Sit Up
1
AMRAP
-
2
Turkish Get Up
3
5 reps
-
3
Windmill
3
5 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
10 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Dip (Bodyweight)
3 Sets
10 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
-
2
Alternating Upright Row (Dumbbell)
3 Sets
10 Reps
-
Day 5
1
Walking Lunge (Dumbbell)
4 Sets
10 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
Day 6
1
Windmill
4 Sets
10 Reps
-
2
Full Lever Sit Up
1 Set
AMRAP
-