MAPS 15

by Willy B.

4.0

(1 rating)

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
Jun 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!

Muscle Engagement

Front

Back

MuscleSet

Triceps

12.7%

Quadriceps

11.4%

Front Delts

10.7%

Chest

10.3%

Glutes

9.4%

Hamstrings

7.8%

Middle Delts

7.2%

Abs

5.8%

Upper Back

5.7%

Biceps

5.3%

Lats

4.8%

Lower Back

3.3%

Adductors

2.3%

Full Body

2.1%

Forearms

0.9%

Rear Delts

0.4%

START THE PROGRAM
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

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

Deadlift (Barbell)

10 reps

Bicep Curl (Dumbbell)

10 reps

Tricep Pushdown (Cable)

12 reps

Day 1

Deadlift (Barbell)

10 reps

Bicep Curl (Dumbbell)

10 reps

Tricep Pushdown (Cable)

12 reps

Day 1

Deadlift (Barbell)

10 reps

Bicep Curl (Dumbbell)

10 reps

Tricep Pushdown (Cable)

12 reps

Day 1

Front Squat (Barbell)

15 reps

Skull Crusher (Dumbbell)

15 reps

Day 1

Front Squat (Barbell)

15 reps

Skull Crusher (Dumbbell)

15 reps

Day 1

Front Squat (Barbell)

15 reps

Skull Crusher (Dumbbell)

15 reps

Day 1

Deadlift (Barbell)

5 reps

Bicep Curl (Dumbbell)

12 reps

Lateral Raise (Dumbbell)

12 reps

Day 1

Deadlift (Barbell)

5 reps

Bicep Curl (Dumbbell)

12 reps

Lateral Raise (Dumbbell)

12 reps

Day 1

Deadlift (Barbell)

5 reps

Bicep Curl (Dumbbell)

12 reps

Lateral Raise (Dumbbell)

12 reps

Day 2

Bench Press (Barbell)

10 reps

Shoulder Press (Machine)

10 reps

Day 2

Bench Press (Barbell)

10 reps

Shoulder Press (Machine)

10 reps

Day 2

Bench Press (Barbell)

10 reps

Shoulder Press (Machine)

10 reps

Day 2

Incline Bench Press (Barbell)

15 reps

Shoulder Press (Plate Loaded)

15 reps

Day 2

Incline Bench Press (Barbell)

15 reps

Shoulder Press (Plate Loaded)

15 reps

Day 2

Incline Bench Press (Barbell)

15 reps

Shoulder Press (Plate Loaded)

15 reps

Day 2

Bench Press (Smith Machine)

5 reps

Push Press (Barbell)

8 reps

Day 2

Bench Press (Smith Machine)

5 reps

Push Press (Barbell)

8 reps

Day 2

Bench Press (Smith Machine)

5 reps

Push Press (Barbell)

8 reps

Day 3

Squat (Barbell)

10 reps

Tricep Dip (Bodyweight)

8 reps

Day 3

Squat (Barbell)

10 reps

Tricep Dip (Bodyweight)

8 reps

Day 3

Squat (Barbell)

10 reps

Tricep Dip (Bodyweight)

8 reps

Day 3

Romanian Deadlift (Barbell)

15 reps

Bent Over Row (Barbell)

15 reps

Day 3

Romanian Deadlift (Barbell)

15 reps

Bent Over Row (Barbell)

15 reps

Day 3

Romanian Deadlift (Barbell)

15 reps

Bent Over Row (Barbell)

15 reps

Day 3

Squat (Smith Machine)

5 reps

Bench Press (Close Grip)

5 reps

Day 3

Squat (Smith Machine)

5 reps

Bench Press (Close Grip)

5 reps

Day 3

Squat (Smith Machine)

5 reps

Bench Press (Close Grip)

5 reps

Day 4

Incline Bench Press (Barbell)

10 reps

Upright Row (Dumbbell)

10 reps

Day 4

Incline Bench Press (Barbell)

10 reps

Upright Row (Dumbbell)

10 reps

Day 4

Incline Bench Press (Barbell)

10 reps

Upright Row (Dumbbell)

10 reps

Day 4

Chest Press (Machine)

15 reps

Bicep Curl (Dumbbell)

15 reps

Day 4

Chest Press (Machine)

15 reps

Bicep Curl (Dumbbell)

15 reps

Day 4

Chest Press (Machine)

15 reps

Bicep Curl (Dumbbell)

15 reps

Day 4

Incline Chest Press (Machine)

5 reps

Single Arm Shoulder Press

5 reps

Day 4

Incline Chest Press (Machine)

5 reps

Single Arm Shoulder Press

5 reps

Day 4

Incline Chest Press (Machine)

5 reps

Single Arm Shoulder Press

5 reps

Day 5

Lunge (Dumbbell)

10 reps

Pull-Up (Bodyweight)

6 reps

Tricep Pushdown (Cable)

12 reps

Day 5

Lunge (Dumbbell)

10 reps

Pull-Up (Bodyweight)

6 reps

Tricep Pushdown (Cable)

12 reps

Day 5

Lunge (Dumbbell)

10 reps

Pull-Up (Bodyweight)

6 reps

Tricep Pushdown (Cable)

12 reps

Day 5

Squat (Smith Machine)

15 reps

Pull-Up (Bodyweight)

10 reps

Day 5

Squat (Smith Machine)

15 reps

Pull-Up (Bodyweight)

10 reps

Day 5

Squat (Smith Machine)

15 reps

Pull-Up (Bodyweight)

10 reps

Day 5

Barbell Row

5 reps

Goblet Squat

8 reps

Day 5

Barbell Row

5 reps

Goblet Squat

8 reps

Day 5

Barbell Row

5 reps

Goblet Squat

8 reps

Day 6

Windmill

10 reps

Sit Up

20 reps

Day 6

Windmill

10 reps

Sit Up

20 reps

Day 6

Windmill

10 reps

Sit Up

20 reps

Day 6

Turkish Get Up

10 reps

Decline Sit Up (Bodyweight)

20 reps

Day 6

Turkish Get Up

10 reps

Decline Sit Up (Bodyweight)

20 reps

Day 6

Turkish Get Up

10 reps

Decline Sit Up (Bodyweight)

20 reps

Day 6

Sit Up

20 reps

Turkish Get Up

5 reps

Windmill

5 reps

Day 6

Sit Up

20 reps

Turkish Get Up

5 reps

Windmill

5 reps

Day 6

Sit Up

20 reps

Turkish Get Up

5 reps

Windmill

5 reps

Day 1

Deadlift (Barbell)

4 Sets

10 Reps

Bicep Curl (Dumbbell)

4 Sets

10 Reps

Tricep Pushdown (Cable)

4 Sets

12 Reps

Day 2

Bench Press (Barbell)

4 Sets

10 Reps

Shoulder Press (Machine)

3 Sets

10 Reps

Day 3

Squat (Barbell)

4 Sets

10 Reps

Tricep Dip (Bodyweight)

3 Sets

8 Reps

Day 4

Incline Bench Press (Barbell)

4 Sets

10 Reps

Upright Row (Dumbbell)

4 Sets

10 Reps

Day 5

Lunge (Dumbbell)

4 Sets

10 Reps

Pull-Up (Bodyweight)

4 Sets

6 Reps

Tricep Pushdown (Cable)

3 Sets

12 Reps

Day 6

Windmill

4 Sets

10 Reps

Sit Up

3 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

4 months 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