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
    Jun 18, 2025 11:44

Summary

Transform your strength training with the "Maumau 2 Times a Week" program, designed for those looking to build muscle and enhance overall fitness in just 8 weeks. This program features two intense sessions each week, focusing on compound lifts like deadlifts and squats, complemented by targeted supersets to maximize muscle engagement. With a balance of upper and lower body exercises, you'll develop strength and definition while learning to master your weights. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Lats
11.6%
Glutes
9.1%
Triceps
9.1%
Upper Back
9.1%
Biceps
8.3%
Hamstrings
8.3%
Chest
8.3%
Calves
8.3%
Quadriceps
7.4%
Front Delts
5.8%
Middle Delts
4.1%
Abductors
4.1%
Lower Back
1.7%
Adductors
1.7%
Abs
1.7%
Rear Delts
0.8%
Forearms
0.8%
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