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MAPs Preformance

by Matt D.
6 athletes joined

Program Description

Build strength, endurance, rotational power, and explosive power with this program geared toward athletes. With mobility days worked in on non workout days, this program makes you a well rounded athlete.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 01, 2024 01:20
  • Last Edited
    Sep 07, 2025 06:46

Summary

Unleash your potential with MAPs Performance, a focused 12-week program designed for serious lifters looking to elevate their strength and conditioning. Committing just three days a week, you'll engage in a variety of compound movements like deadlifts, squats, and weighted dips, ensuring a balanced approach to building muscle and power. Each workout is crafted to challenge your limits while enhancing your technique, making it perfect for those ready to take their training to the next level. Equip your garage gym and get ready to transform your physique and performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.3%
Glutes
13.9%
Hamstrings
10%
Lats
9%
Chest
7.5%
Triceps
6.7%
Front Delts
6.4%
Upper Back
6.4%
Abs
5.2%
Lower Back
4.2%
Middle Delts
3.6%
Adductors
3.3%
Other
1.5%
Olympic
1.5%
Biceps
1.4%
Calves
0.6%
Rear Delts
0.4%
Forearms
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
High Pull
3
3 reps
-
4
Pull-Up (Weighted)
2
5 reps
-
5
Push Press (Barbell)
3
3-6 reps
-
6
Side Chop
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
High Pull
3
3 reps
-
4
Pull-Up (Weighted)
2
5 reps
-
5
Push Press (Barbell)
3
3-6 reps
-
6
Side Chop
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
High Pull
3
3 reps
-
4
Pull-Up (Weighted)
2
5 reps
-
5
Push Press (Barbell)
3
3-6 reps
-
6
Side Chop
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Matrix Lunge
4
18 reps
-
2
Renegade Row to Push Up
4
10-15 reps
-
3
Squat Press (kettlebell)
4
15-20 reps
-
4
Rotational Lunge
4
15-20 reps
-
5
Landmine Rotation
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Matrix Lunge
4
18 reps
-
2
Renegade Row to Push Up
4
10-15 reps
-
3
Squat Press (kettlebell)
4
15-20 reps
-
4
Rotational Lunge
4
15-20 reps
-
5
Landmine Rotation
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Matrix Lunge
4
18 reps
-
2
Renegade Row to Push Up
4
10-15 reps
-
3
Squat Press (kettlebell)
4
15-20 reps
-
4
Rotational Lunge
4
15-20 reps
-
5
Landmine Rotation
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
10-15 reps
-
2
Kettlebell Swing
4
15-20 reps
-
3
Ice Skaters
4
15-20 reps
-
4
Plyo Push Up
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
10-15 reps
-
2
Kettlebell Swing
4
15-20 reps
-
3
Ice Skaters
4
15-20 reps
-
4
Plyo Push Up
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
10-15 reps
-
2
Kettlebell Swing
4
15-20 reps
-
3
Ice Skaters
4
15-20 reps
-
4
Plyo Push Up
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
-
1B
Pull-Up (Bodyweight)
4
-
1C
Push Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
-
1B
Pull-Up (Bodyweight)
4
-
1C
Push Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
-
1B
Pull-Up (Bodyweight)
4
-
1C
Push Up
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Walking Lunge
3
20 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Kettlebell Gorilla Row
3
3-6 reps
-
5
Single Arm Shoulder Press
3
3-6 reps
-
6
Downward Chop
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Walking Lunge
3
20 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Kettlebell Gorilla Row
3
3-6 reps
-
5
Single Arm Shoulder Press
3
3-6 reps
-
6
Downward Chop
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Walking Lunge
3
20 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Kettlebell Gorilla Row
3
3-6 reps
-
5
Single Arm Shoulder Press
3
3-6 reps
-
6
Downward Chop
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15-20 reps
-
2
Single Leg Deadlift (kettlebell)
4
15-20 reps
-
3
Landmine Low/high Press
4
15-20 reps
-
4A
Bench Press (Barbell)
4
4-6 reps
-
4B
Push Up With Rotation
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15-20 reps
-
2
Single Leg Deadlift (kettlebell)
4
15-20 reps
-
3
Landmine Low/high Press
4
15-20 reps
-
4A
Bench Press (Barbell)
4
4-6 reps
-
4B
Push Up With Rotation
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15-20 reps
-
2
Single Leg Deadlift (kettlebell)
4
15-20 reps
-
3
Landmine Low/high Press
4
15-20 reps
-
4A
Bench Press (Barbell)
4
4-6 reps
-
4B
Push Up With Rotation
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
4
15-20 reps
-
2
Jump Switch Lunge
4
15-20 reps
-
3
Band Speed Row
4
15-20 reps
-
4
MAPs Power Punch
4
15-20 reps
-
5
Speed Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
4
15-20 reps
-
2
Jump Switch Lunge
4
15-20 reps
-
3
Band Speed Row
4
15-20 reps
-
4
MAPs Power Punch
4
15-20 reps
-
5
Speed Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
4
15-20 reps
-
2
Jump Switch Lunge
4
15-20 reps
-
3
Band Speed Row
4
15-20 reps
-
4
MAPs Power Punch
4
15-20 reps
-
5
Speed Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Double Kettlebell Swing
4
20 reps
-
1B
Front Squat (kettlebell)
4
15 reps
-
1C
Rotating Shoulder Press
4
10 reps
-
1D
Deficit Push Up
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Double Kettlebell Swing
4
20 reps
-
1B
Front Squat (kettlebell)
4
15 reps
-
1C
Rotating Shoulder Press
4
10 reps
-
1D
Deficit Push Up
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Double Kettlebell Swing
4
20 reps
-
1B
Front Squat (kettlebell)
4
15 reps
-
1C
Rotating Shoulder Press
4
10 reps
-
1D
Deficit Push Up
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3-6 reps
-
2
Incline Bench Press (Barbell)
3
3-6 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4A
Band Pull Apart
1
10-12 reps
-
4B
External Rotation Resistance Band
1
15-20 reps
-
4C
Suitcase Carry
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3-6 reps
-
2
Incline Bench Press (Barbell)
3
3-6 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4A
Band Pull Apart
1
10-12 reps
-
4B
External Rotation Resistance Band
1
15-20 reps
-
4C
Suitcase Carry
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3-6 reps
-
2
Incline Bench Press (Barbell)
3
3-6 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4A
Band Pull Apart
1
10-12 reps
-
4B
External Rotation Resistance Band
1
15-20 reps
-
4C
Suitcase Carry
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
15-20 reps
-
2
Dunphy Squat
4
15-20 reps
-
3
Stick ISO Driver
4
15-20 reps
-
4
Stick Single Arm ISO Chest
5
15-20 reps
-
5
Stick Lateral Drivers
4
15-20 reps
-
6
Supinated Pull Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
15-20 reps
-
2
Dunphy Squat
4
15-20 reps
-
3
Stick ISO Driver
4
15-20 reps
-
4
Stick Single Arm ISO Chest
5
15-20 reps
-
5
Stick Lateral Drivers
4
15-20 reps
-
6
Supinated Pull Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
15-20 reps
-
2
Dunphy Squat
4
15-20 reps
-
3
Stick ISO Driver
4
15-20 reps
-
4
Stick Single Arm ISO Chest
5
15-20 reps
-
5
Stick Lateral Drivers
4
15-20 reps
-
6
Supinated Pull Up
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
5 Sets
6 Reps
-
2
Walking Lunge
3 Sets
20 Reps
-
3
Dip (Weighted)
3 Sets
3-6 Reps
-
4
Kettlebell Gorilla Row
3 Sets
3-6 Reps
-
5
Single Arm Shoulder Press
3 Sets
3-6 Reps
-
6
Downward Chop
3 Sets
15-20 Reps
-
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
-
2
Bench Press (Barbell)
3 Sets
3 Reps
-
3
High Pull
3 Sets
3 Reps
-
4
Pull-Up (Weighted)
2 Sets
5 Reps
-
5
Push Press (Barbell)
3 Sets
3-6 Reps
-
6
Side Chop
1 Set
15-20 Reps
-
Day 3
1
Front Squat (Barbell)
3 Sets
3-6 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
3-6 Reps
-
3
Single Arm Row (Cable)
3 Sets
10-12 Reps
-
4A
Band Pull Apart
1 Set
10-12 Reps
-
4B
External Rotation Resistance Band
1 Set
15-20 Reps
-
4C
Suitcase Carry
1 Set
1 mins
-