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

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. 

default

Week 1

Week 2

Week 3

Box Squat (Barbell)

Squat (Barbell)

Bench Press (Barbell)

Pull-Up (Weighted)

Shrug (Barbell)

Skull Crusher (Barbell)

Bicep Curl (Barbell)

Decline Crunch (Weighted)

Calf Raise (Bodyweight)

Anabolic Foundational Workout

Six-Pack Foundational Workout

Perform 10-min trigger sessions 1-3x/day as a circuit of 1-3 sets.

Lunge (Bodyweight)

Band Chest Flyes

Band Rows

Band Lateral Raise

Band Curls

Band Tricep Pushdown

Trigger Session

Perform 5-min trigger sessions as circuits of 1-3 sets. SLOW DOWN! Squeeze and feel the abs. 

Abs Crunch (Bodyweight)

Side Crunch

Plank

Ab Wheel

Good Morning

Deadlift (Barbell)

Overhead Press (Barbell)

Rear Delt Fly (Dumbbell)

Shrug (Dumbbell)

Hammer Curl

Overhead Tricep Extension (Dumbbell)

Hanging Leg Raise

Seated Calf Raise

Band Chest Press

Glute Bridge (Bodyweight)

Band Straight Arm Pulldown

Band Rear Delt Flyes

Band Romanian Deadlift

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