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MAPS Anabolic (Phase 1) + No BS 6-Pack (Phase 2)

by Ellie Ferrell
4 athletes joined

Program Description

This program combines Phase 1 MAPS Anabolic with Phase 2 of the No BS Six-Pack Formula to build overall muscle strength and enhance core definition. Phase 1 of Anabolic focuses on rapid strength gains and muscle density, with 2 foundational workouts per week (2-5 sets, 1-4 reps) and weekly anabolic trigger sessions (10-20 reps). Phase 2 of the No BS Six-Pack program targets abdominal growth with 2 core workouts per week (2-3 sets, 10-20 reps) and 1-2 weekly trigger workouts (15-30 reps). Together, these phases will help you build strength and power and achieve a stronger, more defined core. For the advanced version, replace one trigger session with Anabolic Day 1 Foundational Workout.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 11, 2025 02:44
  • Last Edited
    Jun 18, 2025 12:56

Summary

Unlock your strength and sculpt your physique with the MAPS Anabolic (Phase 1) + No BS 6-Pack (Phase 2) program! Over the course of 3 weeks, this intense 7-day-a-week regimen combines foundational strength training with targeted core workouts to build muscle and enhance definition. You'll tackle a variety of barbell and bodyweight exercises designed to maximize your gains and chisel your midsection. Whether you're a seasoned lifter or just starting out, this program will push your limits and deliver results you can see and feel. Get ready to elevate your training and achieve the body you've always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
-
2
Squat (Barbell)
6
1-4 reps
-
3
Bench Press (Barbell)
6
1-4 reps
-
4
Pull-Up (Weighted)
2
1-6 reps
-
5
Shrug (Barbell)
3
3-6 reps
-
6
Skull Crusher (Barbell)
2
6-8 reps
-
7
Bicep Curl (Barbell)
2
12-16 reps
-
8
Decline Crunch (Weighted)
5
8-12 reps
-
9
Calf Raise (Bodyweight)
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
-
2
Squat (Barbell)
6
1-4 reps
-
3
Bench Press (Barbell)
6
1-4 reps
-
4
Pull-Up (Weighted)
2
1-6 reps
-
5
Shrug (Barbell)
3
3-6 reps
-
6
Skull Crusher (Barbell)
2
6-8 reps
-
7
Bicep Curl (Barbell)
2
12-16 reps
-
8
Decline Crunch (Weighted)
5
8-12 reps
-
9
Calf Raise (Bodyweight)
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
-
2
Squat (Barbell)
6
1-4 reps
-
3
Bench Press (Barbell)
6
1-4 reps
-
4
Pull-Up (Weighted)
2
1-6 reps
-
5
Shrug (Barbell)
3
3-6 reps
-
6
Skull Crusher (Barbell)
2
6-8 reps
-
7
Bicep Curl (Barbell)
2
12-16 reps
-
8
Decline Crunch (Weighted)
5
8-12 reps
-
9
Calf Raise (Bodyweight)
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Roman Chair Sit Up
3
16-25 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
16-25 reps
-
1C
Ab Wheel
1
16-25 reps
-
1D
Active Plank
1
16-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Roman Chair Sit Up
3
16-25 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
16-25 reps
-
1C
Ab Wheel
1
16-25 reps
-
1D
Active Plank
1
16-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Roman Chair Sit Up
3
16-25 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
16-25 reps
-
1C
Ab Wheel
1
16-25 reps
-
1D
Active Plank
1
16-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
1
10-20 reps
-
2
Band Chest Flyes
1
10-20 reps
-
3
Band Rows
1
10-20 reps
-
4
Band Lateral Raise
1
10-20 reps
-
5
Band Curls
1
10-20 reps
-
6
Band Tricep Pushdown
1
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
1
10-20 reps
-
2
Band Chest Flyes
1
10-20 reps
-
3
Band Rows
1
10-20 reps
-
4
Band Lateral Raise
1
10-20 reps
-
5
Band Curls
1
10-20 reps
-
6
Band Tricep Pushdown
1
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
1
10-20 reps
-
2
Band Chest Flyes
1
10-20 reps
-
3
Band Rows
1
10-20 reps
-
4
Band Lateral Raise
1
10-20 reps
-
5
Band Curls
1
10-20 reps
-
6
Band Tricep Pushdown
1
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15-20 reps
-
2
Side Crunch
1
8-12 reps
-
3
Plank
1
0.5-1 mins
-
4
Ab Wheel
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15-20 reps
-
2
Side Crunch
1
8-12 reps
-
3
Plank
1
0.5-1 mins
-
4
Ab Wheel
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15-20 reps
-
2
Side Crunch
1
8-12 reps
-
3
Plank
1
0.5-1 mins
-
4
Ab Wheel
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
-
2
Deadlift (Barbell)
6
1-4 reps
-
3
Overhead Press (Barbell)
6
1-4 reps
-
4
Rear Delt Fly (Dumbbell)
2
6-8 reps
-
5
Shrug (Dumbbell)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
7
Overhead Tricep Extension (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
5
8-20 reps
-
9
Seated Calf Raise
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
-
2
Deadlift (Barbell)
6
1-4 reps
-
3
Overhead Press (Barbell)
6
1-4 reps
-
4
Rear Delt Fly (Dumbbell)
2
6-8 reps
-
5
Shrug (Dumbbell)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
7
Overhead Tricep Extension (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
5
8-20 reps
-
9
Seated Calf Raise
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
-
2
Deadlift (Barbell)
6
1-4 reps
-
3
Overhead Press (Barbell)
6
1-4 reps
-
4
Rear Delt Fly (Dumbbell)
2
6-8 reps
-
5
Shrug (Dumbbell)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
7
Overhead Tricep Extension (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
5
8-20 reps
-
9
Seated Calf Raise
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
2
12-25 reps
-
1B
Long Lever Ball Crunch
2
16-25 reps
-
1C
Ab Wheel
1
16-25 reps
-
2A
Active Plank
2
16-25 reps
-
2B
Cable Twists
2
16-25 reps
-
2C
Ab Wheel Plank
2
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
2
12-25 reps
-
1B
Long Lever Ball Crunch
2
16-25 reps
-
1C
Ab Wheel
1
16-25 reps
-
2A
Active Plank
2
16-25 reps
-
2B
Cable Twists
2
16-25 reps
-
2C
Ab Wheel Plank
2
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
2
12-25 reps
-
1B
Long Lever Ball Crunch
2
16-25 reps
-
1C
Ab Wheel
1
16-25 reps
-
2A
Active Plank
2
16-25 reps
-
2B
Cable Twists
2
16-25 reps
-
2C
Ab Wheel Plank
2
0.5-1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Chest Press
1
10-20 reps
-
2
Glute Bridge (Bodyweight)
1
10-20 reps
-
3
Band Straight Arm Pulldown
1
10-20 reps
-
4
Band Rear Delt Flyes
1
10-20 reps
-
5
Band Romanian Deadlift
1
10-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Chest Press
1
10-20 reps
-
2
Glute Bridge (Bodyweight)
1
10-20 reps
-
3
Band Straight Arm Pulldown
1
10-20 reps
-
4
Band Rear Delt Flyes
1
10-20 reps
-
5
Band Romanian Deadlift
1
10-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Chest Press
1
10-20 reps
-
2
Glute Bridge (Bodyweight)
1
10-20 reps
-
3
Band Straight Arm Pulldown
1
10-20 reps
-
4
Band Rear Delt Flyes
1
10-20 reps
-
5
Band Romanian Deadlift
1
10-20 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Box Squat (Barbell)
1 Set
10 Reps
-
2
Squat (Barbell)
6 Sets
1-4 Reps
-
3
Bench Press (Barbell)
6 Sets
1-4 Reps
-
4
Pull-Up (Weighted)
2 Sets
1-6 Reps
-
5
Shrug (Barbell)
3 Sets
3-6 Reps
-
6
Skull Crusher (Barbell)
2 Sets
6-8 Reps
-
7
Bicep Curl (Barbell)
2 Sets
12-16 Reps
-
8
Decline Crunch (Weighted)
5 Sets
8-12 Reps
-
9
Calf Raise (Bodyweight)
5 Sets
8-20 Reps
-
Day 2
1A
Roman Chair Sit Up
3 Sets
16-25 Reps
-
1B
Reverse Abs Crunch (Bodyweight)
3 Sets
16-25 Reps
-
1C
Ab Wheel
1 Set
16-25 Reps
-
1D
Active Plank
1 Set
16-25 Reps
-
Day 3
1
Lunge (Bodyweight)
1 Set
10-20 Reps
-
2
Band Chest Flyes
1 Set
10-20 Reps
-
3
Band Rows
1 Set
10-20 Reps
-
4
Band Lateral Raise
1 Set
10-20 Reps
-
5
Band Curls
1 Set
10-20 Reps
-
6
Band Tricep Pushdown
1 Set
10-20 Reps
-
Day 4
1
Abs Crunch (Bodyweight)
1 Set
15-20 Reps
-
2
Side Crunch
1 Set
8-12 Reps
-
3
Plank
1 Set
0.5-1 mins
-
4
Ab Wheel
1 Set
8-12 Reps
-
Day 5
1
Good Morning
1 Set
10 Reps
-
2
Deadlift (Barbell)
6 Sets
1-4 Reps
-
3
Overhead Press (Barbell)
6 Sets
1-4 Reps
-
4
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
-
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
-
6
Hammer Curl
2 Sets
6-8 Reps
-
7
Overhead Tricep Extension (Dumbbell)
2 Sets
6-8 Reps
-
8
Hanging Leg Raise
5 Sets
8-20 Reps
-
9
Seated Calf Raise
3 Sets
8-20 Reps
-
Day 6
1A
Hanging Leg Raise
2 Sets
12-25 Reps
-
1B
Long Lever Ball Crunch
2 Sets
16-25 Reps
-
1C
Ab Wheel
1 Set
16-25 Reps
-
2A
Active Plank
2 Sets
16-25 Reps
-
2B
Cable Twists
2 Sets
16-25 Reps
-
2C
Ab Wheel Plank
2 Sets
0.5-1 mins
-
Day 7
1
Band Chest Press
1 Set
10-20 Reps
-
2
Glute Bridge (Bodyweight)
1 Set
10-20 Reps
-
3
Band Straight Arm Pulldown
1 Set
10-20 Reps
-
4
Band Rear Delt Flyes
1 Set
10-20 Reps
-
5
Band Romanian Deadlift
1 Set
10-20 Reps
-