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

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.

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Week 1

Week 2

Week 3

Squat (Barbell)

Walking Lunge

Deadlift (Barbell)

Bench Press (Barbell)

Dumbbell Row

Shrug (Dumbbell)

Standing Shoulder Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Bicep Curl (Barbell)

V-Handle Tricep Pushdown (Cable)

Plank

Calf Raise (Bodyweight)

Anabolic Foundational Workout

Roman Chair Sit Up

Reverse Abs Crunch (Bodyweight)

Active Plank

Ab Wheel

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

Hanging Leg Raise

Long Lever Ball Crunch

Cable Twists

Ab Wheel Plank

Perform 10-min trigger sessions 2x/day as circuits of 1-3 sets. SLOW DOWN! Squeeze and feel abs. 

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