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MAPS Anabolic (Phase 1) + No BS 6-Pack (Phase 2)

by Ellie Ferrell
1 athletes joined

Program Description

This program combines Phase 1 MAPS Anabolic with Phase 2 of the No BS Six-Pack Formula to build overall muscle strength and enhance core definition. Phase 1 of Anabolic focuses on rapid strength gains and muscle density, with 2 foundational workouts per week (2-5 sets, 1-4 reps) and weekly anabolic trigger sessions (10-20 reps). Phase 2 of the No BS Six-Pack program targets abdominal growth with 2 core workouts per week (2-3 sets, 10-20 reps) and 1-2 weekly trigger workouts (15-30 reps). Together, these phases will help you build strength and power and achieve a stronger, more defined core. For the advanced version, replace one trigger session with Anabolic Day 1 Foundational Workout.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 11, 2025 02:44
  • Last Edited
    Feb 18, 2025 09:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
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
Skull Crusher (Barbell)
2
6-8 reps
-
7
Bicep Curl (Barbell)
2
12-16 reps
-
8
Decline Crunch (Weighted)
5
8-12 reps
-
9
Calf Raise (Bodyweight)
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
Skull Crusher (Barbell)
2
6-8 reps
-
7
Bicep Curl (Barbell)
2
12-16 reps
-
8
Decline Crunch (Weighted)
5
8-12 reps
-
9
Calf Raise (Bodyweight)
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
Skull Crusher (Barbell)
2
6-8 reps
-
7
Bicep Curl (Barbell)
2
12-16 reps
-
8
Decline Crunch (Weighted)
5
8-12 reps
-
9
Calf Raise (Bodyweight)
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Roman Chair Sit Up
3
16-25 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
16-25 reps
-
1C
Ab Wheel
1
16-25 reps
-
1D
Active Plank
1
16-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Roman Chair Sit Up
3
16-25 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
16-25 reps
-
1C
Ab Wheel
1
16-25 reps
-
1D
Active Plank
1
16-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Roman Chair Sit Up
3
16-25 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
16-25 reps
-
1C
Ab Wheel
1
16-25 reps
-
1D
Active Plank
1
16-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
1
10-20 reps
-
2
Band Chest Flyes
1
10-20 reps
-
3
Band Rows
1
10-20 reps
-
4
Band Lateral Raise
1
10-20 reps
-
5
Band Curls
1
10-20 reps
-
6
Band Tricep Pushdown
1
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
1
10-20 reps
-
2
Band Chest Flyes
1
10-20 reps
-
3
Band Rows
1
10-20 reps
-
4
Band Lateral Raise
1
10-20 reps
-
5
Band Curls
1
10-20 reps
-
6
Band Tricep Pushdown
1
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
1
10-20 reps
-
2
Band Chest Flyes
1
10-20 reps
-
3
Band Rows
1
10-20 reps
-
4
Band Lateral Raise
1
10-20 reps
-
5
Band Curls
1
10-20 reps
-
6
Band Tricep Pushdown
1
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15-20 reps
-
2
Side Crunch
1
8-12 reps
-
3
Plank
1
0.5-1 mins
-
4
Ab Wheel
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15-20 reps
-
2
Side Crunch
1
8-12 reps
-
3
Plank
1
0.5-1 mins
-
4
Ab Wheel
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15-20 reps
-
2
Side Crunch
1
8-12 reps
-
3
Plank
1
0.5-1 mins
-
4
Ab Wheel
1
8-12 reps
-
Day 5
#
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 5
#
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 5
#
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 6
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
2
12-25 reps
-
1B
Long Lever Ball Crunch
2
16-25 reps
-
1C
Ab Wheel
1
16-25 reps
-
2A
Active Plank
2
16-25 reps
-
2B
Cable Twists
2
16-25 reps
-
2C
Ab Wheel Plank
2
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
2
12-25 reps
-
1B
Long Lever Ball Crunch
2
16-25 reps
-
1C
Ab Wheel
1
16-25 reps
-
2A
Active Plank
2
16-25 reps
-
2B
Cable Twists
2
16-25 reps
-
2C
Ab Wheel Plank
2
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
2
12-25 reps
-
1B
Long Lever Ball Crunch
2
16-25 reps
-
1C
Ab Wheel
1
16-25 reps
-
2A
Active Plank
2
16-25 reps
-
2B
Cable Twists
2
16-25 reps
-
2C
Ab Wheel Plank
2
0.5-1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Chest Press
1
10-20 reps
-
2
Glute Bridge (Bodyweight)
1
10-20 reps
-
3
Band Straight Arm Pulldown
1
10-20 reps
-
4
Band Rear Delt Flyes
1
10-20 reps
-
5
Band Romanian Deadlift
1
10-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Chest Press
1
10-20 reps
-
2
Glute Bridge (Bodyweight)
1
10-20 reps
-
3
Band Straight Arm Pulldown
1
10-20 reps
-
4
Band Rear Delt Flyes
1
10-20 reps
-
5
Band Romanian Deadlift
1
10-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Chest Press
1
10-20 reps
-
2
Glute Bridge (Bodyweight)
1
10-20 reps
-
3
Band Straight Arm Pulldown
1
10-20 reps
-
4
Band Rear Delt Flyes
1
10-20 reps
-
5
Band Romanian Deadlift
1
10-20 reps
-
Week 1
1 / 3 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
Skull Crusher (Barbell)
2 Sets
6-8 Reps
-
7
Bicep Curl (Barbell)
2 Sets
12-16 Reps
-
8
Decline Crunch (Weighted)
5 Sets
8-12 Reps
-
9
Calf Raise (Bodyweight)
5 Sets
8-20 Reps
-
Day 2
1A
Roman Chair Sit Up
3 Sets
16-25 Reps
-
1B
Reverse Abs Crunch (Bodyweight)
3 Sets
16-25 Reps
-
1C
Ab Wheel
1 Set
16-25 Reps
-
1D
Active Plank
1 Set
16-25 Reps
-
Day 3
1
Lunge (Bodyweight)
1 Set
10-20 Reps
-
2
Band Chest Flyes
1 Set
10-20 Reps
-
3
Band Rows
1 Set
10-20 Reps
-
4
Band Lateral Raise
1 Set
10-20 Reps
-
5
Band Curls
1 Set
10-20 Reps
-
6
Band Tricep Pushdown
1 Set
10-20 Reps
-
Day 4
1
Abs Crunch (Bodyweight)
1 Set
15-20 Reps
-
2
Side Crunch
1 Set
8-12 Reps
-
3
Plank
1 Set
0.5-1 mins
-
4
Ab Wheel
1 Set
8-12 Reps
-
Day 5
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
-
Day 6
1A
Hanging Leg Raise
2 Sets
12-25 Reps
-
1B
Long Lever Ball Crunch
2 Sets
16-25 Reps
-
1C
Ab Wheel
1 Set
16-25 Reps
-
2A
Active Plank
2 Sets
16-25 Reps
-
2B
Cable Twists
2 Sets
16-25 Reps
-
2C
Ab Wheel Plank
2 Sets
0.5-1 mins
-
Day 7
1
Band Chest Press
1 Set
10-20 Reps
-
2
Glute Bridge (Bodyweight)
1 Set
10-20 Reps
-
3
Band Straight Arm Pulldown
1 Set
10-20 Reps
-
4
Band Rear Delt Flyes
1 Set
10-20 Reps
-
5
Band Romanian Deadlift
1 Set
10-20 Reps
-