Mauri Road To Stage!
Power-Building Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Walking Lunge | 1 | — | — |
| 2 | Hip Adductor (Machine) | 1 | — | — |
| 3 | Hip Abductor (Machine) | 1 | — | — |
| 4 | Leg Press | 4 | 6–8 reps | @7–9 |
| 5 | Hip Thrust (Barbell) | 5 | 6 reps | @7–9 |
| 6 | Bulgarian Split Squat (Dumbbell) | 4 | 10 reps | @7 |
| 7 | Lying Leg Curl | 4 | 8–12 reps | @7 |
| 8 | Plank | 2 | 0.5 min | — |
| 9 | Side Plank | 2 | 0.5 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Band Pull Apart | 1 | — | — |
| 2 | Pull-Up (Assisted) | 1 | — | — |
| 3 | Dip (Bodyweight) | 1 | — | — |
| 4 | Chest Press (Machine) | 4 | 8 reps | @7–9 |
| 5 | Barbell Row | 4 | 8 reps | @7–9 |
| 6 | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @8 |
| 7 | Hammer Curl (Dumbbell) | 3 | 8–12 reps | @8 |
| 8 | V-Handle Tricep Pushdown (Cable) | 4 | 8–12 reps | @8 |
| 9 | Cardio | 1 | 15 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Goblet Duck Walk | 1 | — | — |
| 2 | Hip Adductor (Machine) | 1 | — | — |
| 3 | Hip Abductor (Machine) | 1 | — | — |
| 4 | Split Squat (Smith Machine) | 4 | 8–12 reps | @6–8 |
| 5 | Goblet Squat | 3 | 10 reps | @7 |
| 6 | Leg Extension | 4 | 12–15 reps | @7 |
| 7 | Calf Raise (Machine) | 5 | 6–10 reps | @7–9 |
| 8 | Hanging Leg Raise | 2 | 8 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Band Pull Apart | 1 | — | — |
| 2 | Pull-Up (Assisted) | 1 | — | — |
| 3 | Dip (Bodyweight) | 1 | — | — |
| 4 | Chest Supported Row (Machine) | 4 | 8 reps | @7–9 |
| 5 | Incline Bench Press (Dumbbell) | 4 | 8 reps | @7–9 |
| 6 | Lat Pulldown | 4 | 8–12 reps | @8 |
| 7 | Overhead Tricep Extension (Cable) | 3 | 12–15 reps | @8 |
| 8 | Preacher Curl (Dumbbell) | 3 | 8–12 reps | @8 |
| 9 | Cardio | 1 | 15 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Walking Lunge | 1 | — | — |
| 2 | Hip Adductor (Machine) | 1 | — | — |
| 3 | Hip Abductor (Machine) | 1 | — | — |
| 4 | Romanian Deadlift (Barbell) | 4 | 8–12 reps | @6–8 |
| 5 | Glute-Ham Raise | 4 | 8–12 reps | @7 |
| 6 | Pull Through (Cable) | 4 | 12–15 reps | @7 |
| 7 | Leg Curl | 3 | 10 reps | @7 |
| 8 | Cable Crunch | 2 | 8 reps | @7 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Mauri Road To Stage! is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Mauri Road To Stage! is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Mauri Road To Stage! is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
