4.0
(1 rating)
Program Description
Build muscle
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length9 weeks
- Time Per Workout20 minutes
- CreatedMay 11, 2025 07:57
- Last EditedJun 18, 2025 08:55
Summary
Unlock your strength with MAPS 15, a dynamic 9-week program designed for serious lifters ready to elevate their training. Committing to 6 days a week, you’ll engage in a variety of compound and isolation exercises, including deadlifts, bench presses, and squats, all tailored to build muscle and enhance performance. This program is perfect for those with a garage gym setup, focusing on foundational lifts that target major muscle groups while promoting functional strength. Get ready to transform your physique and push your limits!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
15 reps
-
2
Skull Crusher (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
15 reps
-
2
Skull Crusher (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
15 reps
-
2
Skull Crusher (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
15 reps
-
2
Shoulder Press (Plate Loaded)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
15 reps
-
2
Shoulder Press (Plate Loaded)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
15 reps
-
2
Shoulder Press (Plate Loaded)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
5 reps
-
2
Push Press (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
5 reps
-
2
Push Press (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
5 reps
-
2
Push Press (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Tricep Dip (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Tricep Dip (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Tricep Dip (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
15 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
15 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
15 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Upright Row (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Upright Row (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Upright Row (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Bicep Curl (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Bicep Curl (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Bicep Curl (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
5 reps
-
2
Single Arm Shoulder Press
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
5 reps
-
2
Single Arm Shoulder Press
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
5 reps
-
2
Single Arm Shoulder Press
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
15 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
15 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
15 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Goblet Squat
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Goblet Squat
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Goblet Squat
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Windmill
4
10 reps
-
2
Sit Up
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Windmill
4
10 reps
-
2
Sit Up
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Windmill
4
10 reps
-
2
Sit Up
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
10 reps
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Turkish Get Up
3
5 reps
-
3
Windmill
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Turkish Get Up
3
5 reps
-
3
Windmill
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Turkish Get Up
3
5 reps
-
3
Windmill
3
5 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Deadlift (Barbell)4 Sets
10 Reps
-
2
Bicep Curl (Dumbbell)4 Sets
10 Reps
-
3
Tricep Pushdown (Cable)4 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)4 Sets
10 Reps
-
2
Shoulder Press (Machine)3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)4 Sets
10 Reps
-
2
Tricep Dip (Bodyweight)3 Sets
8 Reps
-
Day 4
1
Incline Bench Press (Barbell)4 Sets
10 Reps
-
2
Upright Row (Dumbbell)4 Sets
10 Reps
-
Day 5
1
Lunge (Dumbbell)4 Sets
10 Reps
-
2
Pull-Up (Bodyweight)4 Sets
6 Reps
-
3
Tricep Pushdown (Cable)3 Sets
12 Reps
-
Day 6
1
Windmill 4 Sets
10 Reps
-
2
Sit Up3 Sets
20 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Willy B.Age 32, Man
a month ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Short.
Easy to do with a busy lifestyle