MAPs 15 Advanced

by Matt D.

24 athletes joined

4.0

(1 rating)

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
Aug 28, 2025 08:15

Summary

Unlock your strength with the MAPs 15 Advanced program, a comprehensive 9-week journey designed for seasoned lifters. With six days of intense training each week, you'll tackle a variety of barbell and dumbbell exercises, including deadlifts, bench presses, and squats, to build muscle and enhance your performance. This program focuses on compound movements that engage multiple muscle groups, ensuring maximum efficiency and results. Prepare to push your limits and achieve new personal bests while refining your technique and building a powerful physique.

Muscle Engagement

Front

Back

MuscleSet

Chest

12.6%

Quadriceps

11.6%

Triceps

10.5%

Front Delts

10.4%

Glutes

9.6%

Hamstrings

7.8%

Upper Back

6.6%

Middle Delts

5.6%

Biceps

4.7%

Lats

4.6%

Abs

4.3%

Lower Back

3.3%

Adductors

2.8%

Rear Delts

2.5%

Full Body

2.2%

Forearms

0.9%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Deadlift (Barbell)

10 reps

Bicep Curl (Dumbbell)

10 reps

Day 1

Deadlift (Barbell)

10 reps

Bicep Curl (Dumbbell)

10 reps

Day 1

Deadlift (Barbell)

10 reps

Bicep Curl (Dumbbell)

10 reps

Day 1

Front Squat (Barbell)

15 reps

Skull Crusher

15 reps

Day 1

Front Squat (Barbell)

15 reps

Skull Crusher

15 reps

Day 1

Front Squat (Barbell)

15 reps

Skull Crusher

15 reps

Day 1

Deadlift (Barbell)

5 reps

Bicep Curl (Barbell)

12 reps

Lateral Raise (Dumbbell)

12 reps

Day 1

Deadlift (Barbell)

5 reps

Bicep Curl (Barbell)

12 reps

Lateral Raise (Dumbbell)

12 reps

Day 1

Deadlift (Barbell)

5 reps

Bicep Curl (Barbell)

12 reps

Lateral Raise (Dumbbell)

12 reps

Day 2

Bench Press (Barbell)

10 reps

Overhead Press (Barbell)

10 reps

Day 2

Bench Press (Barbell)

10 reps

Overhead Press (Barbell)

10 reps

Day 2

Bench Press (Barbell)

10 reps

Overhead Press (Barbell)

10 reps

Day 2

Incline Bench Press (Dumbbell)

15 reps

Bench Press (Dumbbell)

15 reps

Day 2

Incline Bench Press (Dumbbell)

15 reps

Bench Press (Dumbbell)

15 reps

Day 2

Incline Bench Press (Dumbbell)

15 reps

Bench Press (Dumbbell)

15 reps

Day 2

Bench Press (Barbell)

5 reps

Push Press (Barbell)

8 reps

Day 2

Bench Press (Barbell)

5 reps

Push Press (Barbell)

8 reps

Day 2

Bench Press (Barbell)

5 reps

Push Press (Barbell)

8 reps

Day 3

Squat (Barbell)

10 reps

Dip (Bodyweight)

10 reps

Day 3

Squat (Barbell)

10 reps

Dip (Bodyweight)

10 reps

Day 3

Squat (Barbell)

10 reps

Dip (Bodyweight)

10 reps

Day 3

Romanian Deadlift (Barbell)

15 reps

Bent Over Row (Barbell)

15 reps

Day 3

Romanian Deadlift (Barbell)

15 reps

Bent Over Row (Barbell)

15 reps

Day 3

Romanian Deadlift (Barbell)

15 reps

Bent Over Row (Barbell)

15 reps

Day 3

Squat (Barbell)

5 reps

Bench Press (Close Grip)

5 reps

Day 3

Squat (Barbell)

5 reps

Bench Press (Close Grip)

5 reps

Day 3

Squat (Barbell)

5 reps

Bench Press (Close Grip)

5 reps

Day 4

Incline Bench Press (Barbell)

10 reps

Alternating Upright Row (Dumbbell)

10 reps

Day 4

Incline Bench Press (Barbell)

10 reps

Alternating Upright Row (Dumbbell)

10 reps

Day 4

Incline Bench Press (Barbell)

10 reps

Alternating Upright Row (Dumbbell)

10 reps

Day 4

Bench Press (Dumbbell)

15 reps

Bicep Curl (Dumbbell)

15 reps

Rear Delt Fly (Dumbbell)

15 reps

Day 4

Bench Press (Dumbbell)

15 reps

Bicep Curl (Dumbbell)

15 reps

Rear Delt Fly (Dumbbell)

15 reps

Day 4

Bench Press (Dumbbell)

15 reps

Bicep Curl (Dumbbell)

15 reps

Rear Delt Fly (Dumbbell)

15 reps

Day 4

Incline Bench Press (Dumbbell)

5 reps

Circus Press

5 reps

Day 4

Incline Bench Press (Dumbbell)

5 reps

Circus Press

5 reps

Day 4

Incline Bench Press (Dumbbell)

5 reps

Circus Press

5 reps

Day 5

Walking Lunge (Dumbbell)

10 reps

Pull-Up (Bodyweight)

10 reps

Day 5

Walking Lunge (Dumbbell)

10 reps

Pull-Up (Bodyweight)

10 reps

Day 5

Walking Lunge (Dumbbell)

10 reps

Pull-Up (Bodyweight)

10 reps

Day 5

Squat (Barbell)

15 reps

Pull-Up (Bodyweight)

15 reps

Day 5

Squat (Barbell)

15 reps

Pull-Up (Bodyweight)

15 reps

Day 5

Squat (Barbell)

15 reps

Pull-Up (Bodyweight)

15 reps

Day 5

Barbell Row

5 reps

Goblet Squat

8 reps

Day 5

Barbell Row

5 reps

Goblet Squat

8 reps

Day 5

Barbell Row

5 reps

Goblet Squat

8 reps

Day 6

Windmill

10 reps

Full Lever Sit Up

AMRAP

Day 6

Windmill

10 reps

Full Lever Sit Up

AMRAP

Day 6

Windmill

10 reps

Full Lever Sit Up

AMRAP

Day 6

Turkish Get Up

10 reps

Full Lever Sit Up

AMRAP

Day 6

Turkish Get Up

10 reps

Full Lever Sit Up

AMRAP

Day 6

Turkish Get Up

10 reps

Full Lever Sit Up

AMRAP

Day 6

Full Lever Sit Up

AMRAP

Turkish Get Up

5 reps

Windmill

5 reps

Day 6

Full Lever Sit Up

AMRAP

Turkish Get Up

5 reps

Windmill

5 reps

Day 6

Full Lever Sit Up

AMRAP

Turkish Get Up

5 reps

Windmill

5 reps

Day 1

Deadlift (Barbell)

4 Sets

10 Reps

Bicep Curl (Dumbbell)

3 Sets

10 Reps

Day 2

Bench Press (Barbell)

4 Sets

10 Reps

Overhead Press (Barbell)

3 Sets

10 Reps

Day 3

Squat (Barbell)

4 Sets

10 Reps

Dip (Bodyweight)

3 Sets

10 Reps

Day 4

Incline Bench Press (Barbell)

4 Sets

10 Reps

Alternating Upright Row (Dumbbell)

3 Sets

10 Reps

Day 5

Walking Lunge (Dumbbell)

4 Sets

10 Reps

Pull-Up (Bodyweight)

3 Sets

10 Reps

Day 6

Windmill

4 Sets

10 Reps

Full Lever Sit Up

1 Set

AMRAP