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BoostcampPNG

MAPs Anabolic

by Matt D.
12 athletes joined

Program Description

Build Strength and size. A perfect program to incorporate at least once a year.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 30, 2024 02:06
  • Last Edited
    Feb 18, 2025 06:32
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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
Box Squat (Barbell)
1
10 reps
-
2
Squat (Barbell)
6
1-4 reps
-
3
Bench Press (Barbell)
6
1-4 reps
-
4
Pull-Up (Weighted)
2
1-6 reps
-
5
Shrug (Barbell)
3
3-6 reps
-
6
Bicep Curl (Barbell)
2
6-8 reps
-
7
Skull Crusher (Barbell)
2
6-8 reps
-
8
Decline Sit Up (Weighted)
5
8-12 reps
-
9
Standing Calf Raise
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
-
2
Squat (Barbell)
6
1-4 reps
-
3
Bench Press (Barbell)
6
1-4 reps
-
4
Pull-Up (Weighted)
2
1-6 reps
-
5
Shrug (Barbell)
3
3-6 reps
-
6
Bicep Curl (Barbell)
2
6-8 reps
-
7
Skull Crusher (Barbell)
2
6-8 reps
-
8
Decline Sit Up (Weighted)
5
8-12 reps
-
9
Standing Calf Raise
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
10 reps
-
2
Squat (Barbell)
6
1-4 reps
-
3
Bench Press (Barbell)
6
1-4 reps
-
4
Pull-Up (Weighted)
2
1-6 reps
-
5
Shrug (Barbell)
3
3-6 reps
-
6
Bicep Curl (Barbell)
2
6-8 reps
-
7
Skull Crusher (Barbell)
2
6-8 reps
-
8
Decline Sit Up (Weighted)
5
8-12 reps
-
9
Standing Calf Raise
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
7
Dumbbell Supinating Curl
3
8-12 reps
-
8
Dip (Weighted)
3
8-12 reps
-
9
Seated Calf Raise
3
8-12 reps
-
10
Hanging Leg Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
7
Dumbbell Supinating Curl
3
8-12 reps
-
8
Dip (Weighted)
3
8-12 reps
-
9
Seated Calf Raise
3
8-12 reps
-
10
Hanging Leg Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
7
Dumbbell Supinating Curl
3
8-12 reps
-
8
Dip (Weighted)
3
8-12 reps
-
9
Seated Calf Raise
3
8-12 reps
-
10
Hanging Leg Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Sissy Squat
2
12-15 reps
-
3
Incline Bench Press (Barbell)
2
12-15 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Pullover (Dumbbell)
2
12-15 reps
-
7
Seated Dumbbell Shrug
5
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Upright Row (Barbell)
2
12-15 reps
-
10A
Dumbbell Supinating Curl
2
12-15 reps
-
10B
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
11A
Hammer Curl
2
12-15 reps
-
11B
Tricep Pushdown (Cable)
2
12-15 reps
-
12
Seated Calf Raise
2
12-15 reps
-
13
Standing Calf Raise
2
12-15 reps
-
14
Hanging Knee Raise
5
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Sissy Squat
2
12-15 reps
-
3
Incline Bench Press (Barbell)
2
12-15 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Pullover (Dumbbell)
2
12-15 reps
-
7
Seated Dumbbell Shrug
5
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Upright Row (Barbell)
2
12-15 reps
-
10A
Dumbbell Supinating Curl
2
12-15 reps
-
10B
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
11A
Hammer Curl
2
12-15 reps
-
11B
Tricep Pushdown (Cable)
2
12-15 reps
-
12
Seated Calf Raise
2
12-15 reps
-
13
Standing Calf Raise
2
12-15 reps
-
14
Hanging Knee Raise
5
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
-
2
Sissy Squat
2
12-15 reps
-
3
Incline Bench Press (Barbell)
2
12-15 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Pullover (Dumbbell)
2
12-15 reps
-
7
Seated Dumbbell Shrug
5
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Upright Row (Barbell)
2
12-15 reps
-
10A
Dumbbell Supinating Curl
2
12-15 reps
-
10B
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
11A
Hammer Curl
2
12-15 reps
-
11B
Tricep Pushdown (Cable)
2
12-15 reps
-
12
Seated Calf Raise
2
12-15 reps
-
13
Standing Calf Raise
2
12-15 reps
-
14
Hanging Knee Raise
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
-
2
Deadlift (Barbell)
6
1-4 reps
-
3
Overhead Press (Barbell)
6
1-4 reps
-
4
Rear Delt Fly (Dumbbell)
2
6-8 reps
-
5
Shrug (Dumbbell)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
7
Overhead Tricep Extension (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
5
8-20 reps
-
9
Seated Calf Raise
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
-
2
Deadlift (Barbell)
6
1-4 reps
-
3
Overhead Press (Barbell)
6
1-4 reps
-
4
Rear Delt Fly (Dumbbell)
2
6-8 reps
-
5
Shrug (Dumbbell)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
7
Overhead Tricep Extension (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
5
8-20 reps
-
9
Seated Calf Raise
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
10 reps
-
2
Deadlift (Barbell)
6
1-4 reps
-
3
Overhead Press (Barbell)
6
1-4 reps
-
4
Rear Delt Fly (Dumbbell)
2
6-8 reps
-
5
Shrug (Dumbbell)
2
6-8 reps
-
6
Hammer Curl
2
6-8 reps
-
7
Overhead Tricep Extension (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
5
8-20 reps
-
9
Seated Calf Raise
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
-
2
Leg Curl
1
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
1
8-15 reps
-
6
Chin-Up (Bodyweight)
2
6-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Standing Calf Raise
3
8-12 reps
-
11
Decline Sit Up (Bodyweight)
3
30-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
-
2
Leg Curl
1
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
1
8-15 reps
-
6
Chin-Up (Bodyweight)
2
6-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Standing Calf Raise
3
8-12 reps
-
11
Decline Sit Up (Bodyweight)
3
30-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
-
2
Leg Curl
1
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
1
8-15 reps
-
6
Chin-Up (Bodyweight)
2
6-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Standing Calf Raise
3
8-12 reps
-
11
Decline Sit Up (Bodyweight)
3
30-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
2
12-15 reps
-
3
Shrug (Barbell)
5
12-15 reps
-
4
Bench Press (Dumbbell)
2
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
2
12-15 reps
-
6
Arnold Press
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
8A
Bicep Curl (Barbell)
2
12-15 reps
-
8B
Dip (Bodyweight)
2
12-15 reps
-
9A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
9B
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Seated Calf Raise
2
12-15 reps
-
11
Standing Calf Raise
2
12-15 reps
-
12
Decline Sit Up (Bodyweight)
5
20-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
2
12-15 reps
-
3
Shrug (Barbell)
5
12-15 reps
-
4
Bench Press (Dumbbell)
2
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
2
12-15 reps
-
6
Arnold Press
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
8A
Bicep Curl (Barbell)
2
12-15 reps
-
8B
Dip (Bodyweight)
2
12-15 reps
-
9A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
9B
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Seated Calf Raise
2
12-15 reps
-
11
Standing Calf Raise
2
12-15 reps
-
12
Decline Sit Up (Bodyweight)
5
20-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
2
12-15 reps
-
3
Shrug (Barbell)
5
12-15 reps
-
4
Bench Press (Dumbbell)
2
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
2
12-15 reps
-
6
Arnold Press
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
8A
Bicep Curl (Barbell)
2
12-15 reps
-
8B
Dip (Bodyweight)
2
12-15 reps
-
9A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
9B
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Seated Calf Raise
2
12-15 reps
-
11
Standing Calf Raise
2
12-15 reps
-
12
Decline Sit Up (Bodyweight)
5
20-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
12-15 reps
-
2
Bent Over Row (Barbell)
2
12-15 reps
-
3
Tricep Pushdown (Cable)
2
12-15 reps
-
4
Shrug (Dumbbell)
5
12-15 reps
-
5
Incline Bench Press (Barbell)
2
12-15 reps
-
6
Cable Chest Press
2
15-20 reps
-
7
Behind The Neck Press
2
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9A
Hammer Curl
2
12-15 reps
-
9B
Skull Crusher
2
12-15 reps
-
10A
Bicep Curl (Barbell)
2
12-15 reps
-
10B
Dip (Bodyweight)
2
12-15 reps
-
11
Seated Calf Raise
2
12-15 reps
-
12
Standing Calf Raise
2
12-15 reps
-
13
Hanging Knee Raise
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
12-15 reps
-
2
Bent Over Row (Barbell)
2
12-15 reps
-
3
Tricep Pushdown (Cable)
2
12-15 reps
-
4
Shrug (Dumbbell)
5
12-15 reps
-
5
Incline Bench Press (Barbell)
2
12-15 reps
-
6
Cable Chest Press
2
15-20 reps
-
7
Behind The Neck Press
2
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9A
Hammer Curl
2
12-15 reps
-
9B
Skull Crusher
2
12-15 reps
-
10A
Bicep Curl (Barbell)
2
12-15 reps
-
10B
Dip (Bodyweight)
2
12-15 reps
-
11
Seated Calf Raise
2
12-15 reps
-
12
Standing Calf Raise
2
12-15 reps
-
13
Hanging Knee Raise
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
12-15 reps
-
2
Bent Over Row (Barbell)
2
12-15 reps
-
3
Tricep Pushdown (Cable)
2
12-15 reps
-
4
Shrug (Dumbbell)
5
12-15 reps
-
5
Incline Bench Press (Barbell)
2
12-15 reps
-
6
Cable Chest Press
2
15-20 reps
-
7
Behind The Neck Press
2
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9A
Hammer Curl
2
12-15 reps
-
9B
Skull Crusher
2
12-15 reps
-
10A
Bicep Curl (Barbell)
2
12-15 reps
-
10B
Dip (Bodyweight)
2
12-15 reps
-
11
Seated Calf Raise
2
12-15 reps
-
12
Standing Calf Raise
2
12-15 reps
-
13
Hanging Knee Raise
5
15-20 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Box Squat (Barbell)
1 Set
10 Reps
-
2
Squat (Barbell)
6 Sets
1-4 Reps
-
3
Bench Press (Barbell)
6 Sets
1-4 Reps
-
4
Pull-Up (Weighted)
2 Sets
1-6 Reps
-
5
Shrug (Barbell)
3 Sets
3-6 Reps
-
6
Bicep Curl (Barbell)
2 Sets
6-8 Reps
-
7
Skull Crusher (Barbell)
2 Sets
6-8 Reps
-
8
Decline Sit Up (Weighted)
5 Sets
8-12 Reps
-
9
Standing Calf Raise
5 Sets
8-20 Reps
-
Day 2
1
Good Morning
1 Set
10 Reps
-
2
Deadlift (Barbell)
6 Sets
1-4 Reps
-
3
Overhead Press (Barbell)
6 Sets
1-4 Reps
-
4
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
-
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
-
6
Hammer Curl
2 Sets
6-8 Reps
-
7
Overhead Tricep Extension (Dumbbell)
2 Sets
6-8 Reps
-
8
Hanging Leg Raise
5 Sets
8-20 Reps
-
9
Seated Calf Raise
3 Sets
8-20 Reps
-