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

by Ellie Ferrell
1 athletes joined

Program Description

This program combines MAPS Anabolic's Pre-Phase with Phase 1 of the No BS Six-Pack Formula to build overall muscle strength and enhance core definition. The Pre-Phase focuses on strength and muscle coordination, with 2 foundational workouts per week (1-2 sets, 12-20 reps) and weekly anabolic trigger sessions (10-20 reps). Phase 1 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, correct imbalances, and achieve a stronger, more defined core.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 10, 2025 05:08
  • Last Edited
    Feb 10, 2025 05:55
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12-16 reps
-
2
Walking Lunge
1
16-20 reps
-
3
Deadlift (Barbell)
1
8-12 reps
-
4
Bench Press (Barbell)
2
12-16 reps
-
5
Dumbbell Row
2
12-16 reps
-
6
Shrug (Dumbbell)
2
12-16 reps
-
7
Standing Shoulder Press (Dumbbell)
2
12-16 reps
-
8
Rear Delt Fly (Dumbbell)
1
12-16 reps
-
9
Bicep Curl (Barbell)
2
12-16 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
12-16 reps
-
11
Plank
2
0.5-1 mins
-
12
Calf Raise (Bodyweight)
2
20-40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12-16 reps
-
2
Walking Lunge
1
16-20 reps
-
3
Deadlift (Barbell)
1
8-12 reps
-
4
Bench Press (Barbell)
2
12-16 reps
-
5
Dumbbell Row
2
12-16 reps
-
6
Shrug (Dumbbell)
2
12-16 reps
-
7
Standing Shoulder Press (Dumbbell)
2
12-16 reps
-
8
Rear Delt Fly (Dumbbell)
1
12-16 reps
-
9
Bicep Curl (Barbell)
2
12-16 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
12-16 reps
-
11
Plank
2
0.5-1 mins
-
12
Calf Raise (Bodyweight)
2
20-40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12-16 reps
-
2
Walking Lunge
1
16-20 reps
-
3
Deadlift (Barbell)
1
8-12 reps
-
4
Bench Press (Barbell)
2
12-16 reps
-
5
Dumbbell Row
2
12-16 reps
-
6
Shrug (Dumbbell)
2
12-16 reps
-
7
Standing Shoulder Press (Dumbbell)
2
12-16 reps
-
8
Rear Delt Fly (Dumbbell)
1
12-16 reps
-
9
Bicep Curl (Barbell)
2
12-16 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
12-16 reps
-
11
Plank
2
0.5-1 mins
-
12
Calf Raise (Bodyweight)
2
20-40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Roman Chair Sit Up
3
10-12 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
-
3
Active Plank
2
10-12 reps
-
4
Ab Wheel
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Roman Chair Sit Up
3
10-12 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
-
3
Active Plank
2
10-12 reps
-
4
Ab Wheel
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Roman Chair Sit Up
3
10-12 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
-
3
Active Plank
2
10-12 reps
-
4
Ab Wheel
2
10-12 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
Squat (Barbell)
2
12-16 reps
-
2
Walking Lunge
1
16-20 reps
-
3
Deadlift (Barbell)
1
8-12 reps
-
4
Bench Press (Barbell)
2
12-16 reps
-
5
Dumbbell Row
2
12-16 reps
-
6
Shrug (Dumbbell)
2
12-16 reps
-
7
Standing Shoulder Press (Dumbbell)
2
12-16 reps
-
8
Rear Delt Fly (Dumbbell)
1
12-16 reps
-
9
Bicep Curl (Barbell)
2
12-16 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
12-16 reps
-
11
Plank
2
0.5-1 mins
-
12
Calf Raise (Bodyweight)
2
20-40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12-16 reps
-
2
Walking Lunge
1
16-20 reps
-
3
Deadlift (Barbell)
1
8-12 reps
-
4
Bench Press (Barbell)
2
12-16 reps
-
5
Dumbbell Row
2
12-16 reps
-
6
Shrug (Dumbbell)
2
12-16 reps
-
7
Standing Shoulder Press (Dumbbell)
2
12-16 reps
-
8
Rear Delt Fly (Dumbbell)
1
12-16 reps
-
9
Bicep Curl (Barbell)
2
12-16 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
12-16 reps
-
11
Plank
2
0.5-1 mins
-
12
Calf Raise (Bodyweight)
2
20-40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12-16 reps
-
2
Walking Lunge
1
16-20 reps
-
3
Deadlift (Barbell)
1
8-12 reps
-
4
Bench Press (Barbell)
2
12-16 reps
-
5
Dumbbell Row
2
12-16 reps
-
6
Shrug (Dumbbell)
2
12-16 reps
-
7
Standing Shoulder Press (Dumbbell)
2
12-16 reps
-
8
Rear Delt Fly (Dumbbell)
1
12-16 reps
-
9
Bicep Curl (Barbell)
2
12-16 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
12-16 reps
-
11
Plank
2
0.5-1 mins
-
12
Calf Raise (Bodyweight)
2
20-40 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Long Lever Ball Crunch
3
10-20 reps
-
3
Cable Twists
2
12-20 reps
-
4
Ab Wheel Plank
1
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Long Lever Ball Crunch
3
10-20 reps
-
3
Cable Twists
2
12-20 reps
-
4
Ab Wheel Plank
1
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Long Lever Ball Crunch
3
10-20 reps
-
3
Cable Twists
2
12-20 reps
-
4
Ab Wheel Plank
1
0.5-1 mins
-
Day 7
#
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
-
5
Lunge (Bodyweight)
1
10-20 reps
-
6
Band Lateral Raise
1
10-20 reps
-
Day 7
#
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
-
5
Lunge (Bodyweight)
1
10-20 reps
-
6
Band Lateral Raise
1
10-20 reps
-
Day 7
#
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
-
5
Lunge (Bodyweight)
1
10-20 reps
-
6
Band Lateral Raise
1
10-20 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
2 Sets
12-16 Reps
-
2
Walking Lunge
1 Set
16-20 Reps
-
3
Deadlift (Barbell)
1 Set
8-12 Reps
-
4
Bench Press (Barbell)
2 Sets
12-16 Reps
-
5
Dumbbell Row
2 Sets
12-16 Reps
-
6
Shrug (Dumbbell)
2 Sets
12-16 Reps
-
7
Standing Shoulder Press (Dumbbell)
2 Sets
12-16 Reps
-
8
Rear Delt Fly (Dumbbell)
1 Set
12-16 Reps
-
9
Bicep Curl (Barbell)
2 Sets
12-16 Reps
-
10
V-Handle Tricep Pushdown (Cable)
2 Sets
12-16 Reps
-
11
Plank
2 Sets
0.5-1 mins
-
12
Calf Raise (Bodyweight)
2 Sets
20-40 Reps
-
Day 2
1
Roman Chair Sit Up
3 Sets
10-12 Reps
-
2
Reverse Abs Crunch (Bodyweight)
3 Sets
10-12 Reps
-
3
Active Plank
2 Sets
10-12 Reps
-
4
Ab Wheel
2 Sets
10-12 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
Squat (Barbell)
2 Sets
12-16 Reps
-
2
Walking Lunge
1 Set
16-20 Reps
-
3
Deadlift (Barbell)
1 Set
8-12 Reps
-
4
Bench Press (Barbell)
2 Sets
12-16 Reps
-
5
Dumbbell Row
2 Sets
12-16 Reps
-
6
Shrug (Dumbbell)
2 Sets
12-16 Reps
-
7
Standing Shoulder Press (Dumbbell)
2 Sets
12-16 Reps
-
8
Rear Delt Fly (Dumbbell)
1 Set
12-16 Reps
-
9
Bicep Curl (Barbell)
2 Sets
12-16 Reps
-
10
V-Handle Tricep Pushdown (Cable)
2 Sets
12-16 Reps
-
11
Plank
2 Sets
0.5-1 mins
-
12
Calf Raise (Bodyweight)
2 Sets
20-40 Reps
-
Day 6
1
Hanging Leg Raise
3 Sets
8-12 Reps
-
2
Long Lever Ball Crunch
3 Sets
10-20 Reps
-
3
Cable Twists
2 Sets
12-20 Reps
-
4
Ab Wheel Plank
1 Set
0.5-1 mins
-
Day 7
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
-
5
Lunge (Bodyweight)
1 Set
10-20 Reps
-
6
Band Lateral Raise
1 Set
10-20 Reps
-