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MAPS 15

by Willy B.

Program Description

Build muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    20 minutes
  • Created
    May 11, 2025 07:57
  • Last Edited
    May 13, 2025 02:17
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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 Up
3 Sets
20 Reps
-