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Mauis hybrid calisthenics weight lifting program

by Maui H.

Program Description

Novice to advanced strength and size program

Program Overview

  • Level
    Novice, Advanced, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 07, 2025 06:42
  • Last Edited
    Jun 08, 2025 08:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
6-10 reps
-
1B
Upright Row (Barbell)
3
25-30 reps
-
2
Platz Squat
3
20 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Dip (Weighted)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
7
Decline Crunch
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
6-10 reps
-
1B
Upright Row (Barbell)
3
25-30 reps
-
2
Platz Squat
3
20 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Dip (Weighted)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
7
Decline Crunch
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
6-10 reps
-
1B
Upright Row (Barbell)
3
25-30 reps
-
2
Platz Squat
3
20 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Dip (Weighted)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
7
Decline Crunch
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
6-10 reps
-
1B
Upright Row (Barbell)
3
25-30 reps
-
2
Platz Squat
3
20 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Dip (Weighted)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
7
Decline Crunch
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
6-10 reps
-
1B
Upright Row (Barbell)
3
25-30 reps
-
2
Platz Squat
3
20 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Dip (Weighted)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
7
Decline Crunch
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
6-10 reps
-
1B
Upright Row (Barbell)
3
25-30 reps
-
2
Platz Squat
3
20 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Dip (Weighted)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
7
Decline Crunch
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
6-10 reps
-
1B
Upright Row (Barbell)
3
25-30 reps
-
2
Platz Squat
3
20 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Dip (Weighted)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
7
Decline Crunch
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
6-10 reps
-
1B
Upright Row (Barbell)
3
25-30 reps
-
2
Platz Squat
3
20 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Dip (Weighted)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
7
Decline Crunch
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
6-10 reps
-
1B
Upright Row (Barbell)
3
25-30 reps
-
2
Platz Squat
3
20 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Dip (Weighted)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
7
Decline Crunch
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
6-10 reps
-
1B
Upright Row (Barbell)
3
25-30 reps
-
2
Platz Squat
3
20 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Dip (Weighted)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
7
Decline Crunch
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
6-10 reps
-
1B
Upright Row (Barbell)
3
25-30 reps
-
2
Platz Squat
3
20 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Dip (Weighted)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
7
Decline Crunch
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
6-10 reps
-
1B
Upright Row (Barbell)
3
25-30 reps
-
2
Platz Squat
3
20 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Dip (Weighted)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
7
Decline Crunch
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Barbell)
3
-
4
Standing Calf Raise
4
35-45 reps
-
5
Inverted Row
3
12-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Barbell)
3
-
4
Standing Calf Raise
4
35-45 reps
-
5
Inverted Row
3
12-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Barbell)
3
-
4
Standing Calf Raise
4
35-45 reps
-
5
Inverted Row
3
12-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Barbell)
3
-
4
Standing Calf Raise
4
35-45 reps
-
5
Inverted Row
3
12-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Barbell)
3
-
4
Standing Calf Raise
4
35-45 reps
-
5
Inverted Row
3
12-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Barbell)
3
-
4
Standing Calf Raise
4
35-45 reps
-
5
Inverted Row
3
12-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Barbell)
3
-
4
Standing Calf Raise
4
35-45 reps
-
5
Inverted Row
3
12-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Barbell)
3
-
4
Standing Calf Raise
4
35-45 reps
-
5
Inverted Row
3
12-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Barbell)
3
-
4
Standing Calf Raise
4
35-45 reps
-
5
Inverted Row
3
12-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Barbell)
3
-
4
Standing Calf Raise
4
35-45 reps
-
5
Inverted Row
3
12-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Barbell)
3
-
4
Standing Calf Raise
4
35-45 reps
-
5
Inverted Row
3
12-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Barbell)
3
-
4
Standing Calf Raise
4
35-45 reps
-
5
Inverted Row
3
12-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Wrist Curls
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Tricep Pushdown (Cable)
3
-
4
Leg Extension
3
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
-
6
Decline Crunch
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Tricep Pushdown (Cable)
3
-
4
Leg Extension
3
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
-
6
Decline Crunch
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Tricep Pushdown (Cable)
3
-
4
Leg Extension
3
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
-
6
Decline Crunch
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Tricep Pushdown (Cable)
3
-
4
Leg Extension
3
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
-
6
Decline Crunch
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Tricep Pushdown (Cable)
3
-
4
Leg Extension
3
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
-
6
Decline Crunch
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Tricep Pushdown (Cable)
3
-
4
Leg Extension
3
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
-
6
Decline Crunch
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Tricep Pushdown (Cable)
3
-
4
Leg Extension
3
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
-
6
Decline Crunch
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Tricep Pushdown (Cable)
3
-
4
Leg Extension
3
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
-
6
Decline Crunch
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Tricep Pushdown (Cable)
3
-
4
Leg Extension
3
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
-
6
Decline Crunch
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Tricep Pushdown (Cable)
3
-
4
Leg Extension
3
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
-
6
Decline Crunch
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Tricep Pushdown (Cable)
3
-
4
Leg Extension
3
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
-
6
Decline Crunch
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Tricep Pushdown (Cable)
3
-
4
Leg Extension
3
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
-
6
Decline Crunch
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Standing Calf Raise
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Shrug (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Standing Calf Raise
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Shrug (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Standing Calf Raise
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Shrug (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Standing Calf Raise
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Shrug (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Standing Calf Raise
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Shrug (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Standing Calf Raise
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Shrug (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Standing Calf Raise
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Shrug (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Standing Calf Raise
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Shrug (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Standing Calf Raise
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Shrug (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Standing Calf Raise
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Shrug (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Standing Calf Raise
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Shrug (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Standing Calf Raise
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Shrug (Dumbbell)
4
-
Week 1
1 / 12 Weeks
Day 1
1A
Ring Push Up
3 Sets
6-10 Reps
-
1B
Upright Row (Barbell)
3 Sets
25-30 Reps
-
2
Platz Squat
3 Sets
20 Reps
-
3
Seated Hamstring Curl
3 Sets
8-12 Reps
-
4
Dip (Weighted)
3 Sets
12-20 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
-
6
French Press
3 Sets
-
7
Decline Crunch
4 Sets
8-12 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
6-12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Bicep Curl (Barbell)
3 Sets
-
4
Standing Calf Raise
4 Sets
35-45 Reps
-
5
Inverted Row
3 Sets
12-20 Reps
-
6
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
7
Wrist Curls
4 Sets
-
Day 3
1
Larsen Press (Barbell)
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
5-12 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
-
4
Leg Extension
3 Sets
-
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
-
6
Decline Crunch
4 Sets
10-15 Reps
-
Day 4
1
Inverted Row
4 Sets
10-15 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Hammer Curl (Dumbbell)
3 Sets
-
4
Standing Calf Raise
4 Sets
-
5
Bicep Curl (Dumbbell)
3 Sets
-
6
Shrug (Dumbbell)
4 Sets
-