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
- LevelBeginner, Novice, Intermediate, Advanced
- GoalMuscle & Sculpting
- EquipmentDumbbell Only
- Program Length9 weeks
- Time Per Workout20 minutes
- CreatedDec 02, 2024 01:35
- Last EditedJun 25, 2025 04:48
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.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
#
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
Windmill4 Sets
10 Reps
-
2
Full Lever Sit Up1 Set
AMRAP
-