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Maps day 3

by Chad M.

Program Description

MAPS Split is an advanced muscle building and body sculpting program designed for the experienced lifter, bodybuilder, physique competitor and bikini competitor. It is a complete body part split routine done the RIGHT way. It contains 3 different phases to help keep you progressing while avoiding plateaus.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 18, 2025 10:02
  • Last Edited
    Jul 20, 2025 12:42
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
6 reps
RPE 9
3
Seated Row (Cable)
3
6 reps
RPE 9
4
Shrug (Barbell)
3
6 reps
RPE 9
5
Bicep Curl (Barbell)
4
6 reps
RPE 9
6
Hammer Curl
4
6 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
4
6 reps
RPE 9
8
Decline Sit Up (Bodyweight)
4
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
6 reps
RPE 9
3
Seated Row (Cable)
3
6 reps
RPE 9
4
Shrug (Barbell)
3
6 reps
RPE 9
5
Bicep Curl (Barbell)
4
6 reps
RPE 9
6
Hammer Curl
4
6 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
4
6 reps
RPE 9
8
Decline Sit Up (Bodyweight)
4
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
6 reps
RPE 9
3
Seated Row (Cable)
3
6 reps
RPE 9
4
Shrug (Barbell)
3
6 reps
RPE 9
5
Bicep Curl (Barbell)
4
6 reps
RPE 9
6
Hammer Curl
4
6 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
4
6 reps
RPE 9
8
Decline Sit Up (Bodyweight)
4
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
6 reps
RPE 9
3
Seated Row (Cable)
3
6 reps
RPE 9
4
Shrug (Barbell)
3
6 reps
RPE 9
5
Bicep Curl (Barbell)
4
6 reps
RPE 9
6
Hammer Curl
4
6 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
4
6 reps
RPE 9
8
Decline Sit Up (Bodyweight)
4
6 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
6 Reps
@9
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6 Reps
@9
3
Seated Row (Cable)
3 Sets
6 Reps
@9
4
Shrug (Barbell)
3 Sets
6 Reps
@9
5
Bicep Curl (Barbell)
4 Sets
6 Reps
@9
6
Hammer Curl
4 Sets
6 Reps
@9
7
Reverse Abs Crunch (Bodyweight)
4 Sets
6 Reps
@9
8
Decline Sit Up (Bodyweight)
4 Sets
6 Reps
@9