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!

Getting Maumau jacked beefy lean shredded 

Maumau 2 times a week

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

First Week. 
Try to get the Rep Ranges right and don't overdo it.
This is for learning your weights.

Deadlift (Barbell)

Bench Press (Barbell)

Standing Calf Raise

Squat (Barbell)

Seated Calf Raise

Second. 
Increase the weight a little. 
(1-2,5kg for Dumbbell, 2,5-5kg for machine, 5kg for barbell)

Third Week. 
Increase the weights again.
If reps drop more than 2, add set with missing reps.

Fourth week. 
Increase weight again. If Reps drop by more than 2 from last time, add set with reps.

Fifth Week. 
Use the same weights from Third Week. See if you can do more reps. 

Sixth Week. 
Use the same weights from fourth week, see if you can do more reps.

Seventh Week. 
Add weight to the lifts from last week (like week 2), try to keep reps the same.

Eighth (and last) Week. 
Add weight to the lifts from last week. Give it your all. Try to push it.

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