MAPS 15

Willy B.

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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Deadlift (Barbell)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Bench Press (Barbell)

Shoulder Press (Machine)

Squat (Barbell)

Tricep Dip (Bodyweight)

Incline Bench Press (Barbell)

Upright Row (Dumbbell)

Lunge (Dumbbell)

Pull-Up (Bodyweight)

Windmill 

Sit Up

Front Squat (Barbell)

Skull Crusher (Dumbbell)

Shoulder Press (Plate Loaded)

Romanian Deadlift (Barbell)

Bent Over Row (Barbell)

Chest Press (Machine)

Squat (Smith Machine)

Turkish Get Up

Decline Sit Up (Bodyweight)

Lateral Raise (Dumbbell)

Bench Press (Smith Machine)

Push Press (Barbell)

Bench Press (Close Grip)

Incline Chest Press (Machine)

Single Arm Shoulder Press

Barbell Row

Goblet Squat

1 reviews for MAPS 15

Willy B.