logo
BoostcampPNG

Maumau 2 times a week

by Mendel J.
1 athletes joined

Program Description

Getting Maumau jacked beefy lean shredded

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 15, 2024 08:42
  • Last Edited
    Sep 16, 2024 04:55
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4A
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 8
RPE 9
4B
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4A
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 8
RPE 9
4B
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4A
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 8
RPE 9
4B
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4A
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 8
RPE 9
4B
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4A
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 8
RPE 9
4B
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4A
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 8
RPE 9
4B
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4A
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 8
RPE 9
4B
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4A
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 8
RPE 9
4B
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3B
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4A
Chest Supported Row (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
4B
Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3B
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4A
Chest Supported Row (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
4B
Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3B
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4A
Chest Supported Row (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
4B
Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3B
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4A
Chest Supported Row (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
4B
Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3B
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4A
Chest Supported Row (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
4B
Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3B
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4A
Chest Supported Row (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
4B
Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3B
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4A
Chest Supported Row (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
4B
Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3B
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4A
Chest Supported Row (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
4B
Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
3A
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
3B
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
4A
Bicep Curl (EZ Bar)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
4B
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
5
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
3A
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
3B
Hip Abductor (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4A
Chest Supported Row (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
4B
Leg Curl
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
5
Seated Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@8
@9