Program Description
Novice to advanced strength and size program
Program Overview
- LevelNovice, Advanced, Intermediate
- GoalBodybuilding, Powerbuilding, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJun 07, 2025 06:42
- Last EditedJun 18, 2025 12:03
Summary
Unleash your strength with Maui's Hybrid Calisthenics and Weight Lifting Program, a comprehensive 12-week journey designed for those ready to elevate their fitness game. This program combines bodyweight exercises and traditional weight lifting over four days a week, ensuring a balanced approach to building muscle and enhancing functional strength. With a focus on dynamic progression and varied intensity, you'll engage all major muscle groups while developing core stability and power. Perfect for garage gym enthusiasts, this plan will transform your workouts and help you achieve your fitness goals with confidence.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Up3 Sets
6-10 Reps
-
1B
Upright Row (Barbell)3 Sets
25-30 Reps
-
2
Platz Squat3 Sets
20 Reps
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3
Seated Hamstring Curl3 Sets
8-12 Reps
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4
Dip (Weighted)3 Sets
12-20 Reps
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5
Tricep Pushdown (Cable)3 Sets
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6
French Press3 Sets
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7
Decline Crunch4 Sets
8-12 Reps
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Day 2
1
Pull-Up (Weighted)3 Sets
6-12 Reps
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2
Lateral Raise (Dumbbell)3 Sets
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3
Bicep Curl (Barbell)3 Sets
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4
Standing Calf Raise4 Sets
35-45 Reps
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5
Inverted Row3 Sets
12-20 Reps
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6
Reverse Bicep Curl (EZ Bar)3 Sets
10-15 Reps
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7
Wrist Curls4 Sets
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Day 3
1
Larsen Press (Barbell)3 Sets
8-12 Reps
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2
Romanian Deadlift (Barbell)3 Sets
5-12 Reps
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3
Tricep Pushdown (Cable)3 Sets
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4
Leg Extension3 Sets
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5
Standing Behind Neck Shoulder Press (Barbell)3 Sets
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6
Decline Crunch4 Sets
10-15 Reps
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Day 4
1
Inverted Row4 Sets
10-15 Reps
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2
Lateral Raise (Dumbbell)3 Sets
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3
Hammer Curl (Dumbbell)3 Sets
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4
Standing Calf Raise4 Sets
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5
Bicep Curl (Dumbbell)3 Sets
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6
Shrug (Dumbbell)4 Sets
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