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

by Ellie Ferrell
3 athletes joined

Program Description

This program combines MAPS Anabolic's Pre-Phase with Phase 1 of the No BS Six-Pack Formula to build overall muscle strength and enhance core definition. The Pre-Phase focuses on strength and muscle coordination, with 2 foundational workouts per week (1-2 sets, 12-20 reps) and weekly anabolic trigger sessions (10-20 reps). Phase 1 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, correct imbalances, and achieve a stronger, more defined core.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 10, 2025 05:08
  • Last Edited
    Jul 01, 2025 08:17

Summary

Kickstart your fitness journey with the MAPS Anabolic (Pre-Phase) + No BS 6-Pack (Phase 1) program! Over the course of 3 weeks, you’ll engage in daily workouts designed to build foundational strength and sculpt your core. Each session combines heavy compound lifts and targeted abdominal exercises, ensuring balanced muscle development and fat loss. With a full gym setup, expect to challenge yourself with barbell squats, deadlifts, and dynamic core routines that will ignite your progress. Get ready to transform your physique and unleash your inner athlete!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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
Squat (Barbell)
2
12-16 reps
-
2
Walking Lunge
1
16-20 reps
-
3
Deadlift (Barbell)
1
8-12 reps
-
4
Bench Press (Barbell)
2
12-16 reps
-
5
Dumbbell Row
2
12-16 reps
-
6
Shrug (Dumbbell)
2
12-16 reps
-
7
Standing Shoulder Press (Dumbbell)
2
12-16 reps
-
8
Rear Delt Fly (Dumbbell)
1
12-16 reps
-
9
Bicep Curl (Barbell)
2
12-16 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
12-16 reps
-
11
Plank
2
0.5-1 mins
-
12
Calf Raise (Bodyweight)
2
20-40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12-16 reps
-
2
Walking Lunge
1
16-20 reps
-
3
Deadlift (Barbell)
1
8-12 reps
-
4
Bench Press (Barbell)
2
12-16 reps
-
5
Dumbbell Row
2
12-16 reps
-
6
Shrug (Dumbbell)
2
12-16 reps
-
7
Standing Shoulder Press (Dumbbell)
2
12-16 reps
-
8
Rear Delt Fly (Dumbbell)
1
12-16 reps
-
9
Bicep Curl (Barbell)
2
12-16 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
12-16 reps
-
11
Plank
2
0.5-1 mins
-
12
Calf Raise (Bodyweight)
2
20-40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12-16 reps
-
2
Walking Lunge
1
16-20 reps
-
3
Deadlift (Barbell)
1
8-12 reps
-
4
Bench Press (Barbell)
2
12-16 reps
-
5
Dumbbell Row
2
12-16 reps
-
6
Shrug (Dumbbell)
2
12-16 reps
-
7
Standing Shoulder Press (Dumbbell)
2
12-16 reps
-
8
Rear Delt Fly (Dumbbell)
1
12-16 reps
-
9
Bicep Curl (Barbell)
2
12-16 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
12-16 reps
-
11
Plank
2
0.5-1 mins
-
12
Calf Raise (Bodyweight)
2
20-40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Roman Chair Sit Up
3
10-12 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
-
3
Active Plank
2
10-12 reps
-
4
Ab Wheel
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Roman Chair Sit Up
3
10-12 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
-
3
Active Plank
2
10-12 reps
-
4
Ab Wheel
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Roman Chair Sit Up
3
10-12 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
-
3
Active Plank
2
10-12 reps
-
4
Ab Wheel
2
10-12 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
Squat (Barbell)
2
12-16 reps
-
2
Walking Lunge
1
16-20 reps
-
3
Deadlift (Barbell)
1
8-12 reps
-
4
Bench Press (Barbell)
2
12-16 reps
-
5
Dumbbell Row
2
12-16 reps
-
6
Shrug (Dumbbell)
2
12-16 reps
-
7
Standing Shoulder Press (Dumbbell)
2
12-16 reps
-
8
Rear Delt Fly (Dumbbell)
1
12-16 reps
-
9
Bicep Curl (Barbell)
2
12-16 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
12-16 reps
-
11
Plank
2
0.5-1 mins
-
12
Calf Raise (Bodyweight)
2
20-40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12-16 reps
-
2
Walking Lunge
1
16-20 reps
-
3
Deadlift (Barbell)
1
8-12 reps
-
4
Bench Press (Barbell)
2
12-16 reps
-
5
Dumbbell Row
2
12-16 reps
-
6
Shrug (Dumbbell)
2
12-16 reps
-
7
Standing Shoulder Press (Dumbbell)
2
12-16 reps
-
8
Rear Delt Fly (Dumbbell)
1
12-16 reps
-
9
Bicep Curl (Barbell)
2
12-16 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
12-16 reps
-
11
Plank
2
0.5-1 mins
-
12
Calf Raise (Bodyweight)
2
20-40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12-16 reps
-
2
Walking Lunge
1
16-20 reps
-
3
Deadlift (Barbell)
1
8-12 reps
-
4
Bench Press (Barbell)
2
12-16 reps
-
5
Dumbbell Row
2
12-16 reps
-
6
Shrug (Dumbbell)
2
12-16 reps
-
7
Standing Shoulder Press (Dumbbell)
2
12-16 reps
-
8
Rear Delt Fly (Dumbbell)
1
12-16 reps
-
9
Bicep Curl (Barbell)
2
12-16 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
12-16 reps
-
11
Plank
2
0.5-1 mins
-
12
Calf Raise (Bodyweight)
2
20-40 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Long Lever Ball Crunch
3
10-20 reps
-
3
Cable Twists
2
12-20 reps
-
4
Ab Wheel Plank
1
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Long Lever Ball Crunch
3
10-20 reps
-
3
Cable Twists
2
12-20 reps
-
4
Ab Wheel Plank
1
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Long Lever Ball Crunch
3
10-20 reps
-
3
Cable Twists
2
12-20 reps
-
4
Ab Wheel Plank
1
0.5-1 mins
-
Day 7
#
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
-
5
Lunge (Bodyweight)
1
10-20 reps
-
6
Band Lateral Raise
1
10-20 reps
-
Day 7
#
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
-
5
Lunge (Bodyweight)
1
10-20 reps
-
6
Band Lateral Raise
1
10-20 reps
-
Day 7
#
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
-
5
Lunge (Bodyweight)
1
10-20 reps
-
6
Band Lateral Raise
1
10-20 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
2 Sets
12-16 Reps
-
2
Walking Lunge
1 Set
16-20 Reps
-
3
Deadlift (Barbell)
1 Set
8-12 Reps
-
4
Bench Press (Barbell)
2 Sets
12-16 Reps
-
5
Dumbbell Row
2 Sets
12-16 Reps
-
6
Shrug (Dumbbell)
2 Sets
12-16 Reps
-
7
Standing Shoulder Press (Dumbbell)
2 Sets
12-16 Reps
-
8
Rear Delt Fly (Dumbbell)
1 Set
12-16 Reps
-
9
Bicep Curl (Barbell)
2 Sets
12-16 Reps
-
10
V-Handle Tricep Pushdown (Cable)
2 Sets
12-16 Reps
-
11
Plank
2 Sets
0.5-1 mins
-
12
Calf Raise (Bodyweight)
2 Sets
20-40 Reps
-
Day 2
1
Roman Chair Sit Up
3 Sets
10-12 Reps
-
2
Reverse Abs Crunch (Bodyweight)
3 Sets
10-12 Reps
-
3
Active Plank
2 Sets
10-12 Reps
-
4
Ab Wheel
2 Sets
10-12 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
Squat (Barbell)
2 Sets
12-16 Reps
-
2
Walking Lunge
1 Set
16-20 Reps
-
3
Deadlift (Barbell)
1 Set
8-12 Reps
-
4
Bench Press (Barbell)
2 Sets
12-16 Reps
-
5
Dumbbell Row
2 Sets
12-16 Reps
-
6
Shrug (Dumbbell)
2 Sets
12-16 Reps
-
7
Standing Shoulder Press (Dumbbell)
2 Sets
12-16 Reps
-
8
Rear Delt Fly (Dumbbell)
1 Set
12-16 Reps
-
9
Bicep Curl (Barbell)
2 Sets
12-16 Reps
-
10
V-Handle Tricep Pushdown (Cable)
2 Sets
12-16 Reps
-
11
Plank
2 Sets
0.5-1 mins
-
12
Calf Raise (Bodyweight)
2 Sets
20-40 Reps
-
Day 6
1
Hanging Leg Raise
3 Sets
8-12 Reps
-
2
Long Lever Ball Crunch
3 Sets
10-20 Reps
-
3
Cable Twists
2 Sets
12-20 Reps
-
4
Ab Wheel Plank
1 Set
0.5-1 mins
-
Day 7
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
-
5
Lunge (Bodyweight)
1 Set
10-20 Reps
-
6
Band Lateral Raise
1 Set
10-20 Reps
-