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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!
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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