MAPs 15 Advanced

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.

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Deadlift (Barbell)

Bicep Curl (Dumbbell)

Bench Press (Barbell)

Overhead Press (Barbell)

Squat (Barbell)

Dip (Bodyweight)

Incline Bench Press (Barbell)

Alternating Upright Row (Dumbbell)

Walking Lunge (Dumbbell)

Pull-Up (Bodyweight)

Windmill

Full Lever Sit Up

Front Squat (Barbell)

Skull Crusher

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Romanian Deadlift (Barbell)

Bent Over Row (Barbell)

Turkish Get Up

Push Press (Barbell)

Bench Press (Close Grip)

Circus Press

Barbell Row

Goblet Squat

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