Mauis hybrid calisthenics weight lifting program

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.

Novice to advanced strength and size program

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Platz Squat

Seated Hamstring Curl

Dip (Weighted)

Tricep Pushdown (Cable)

French Press

Decline Crunch

Pull-Up (Weighted)

Lateral Raise (Dumbbell)

Bicep Curl (Barbell)

Standing Calf Raise

Inverted Row

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Larsen Press (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Standing Behind Neck Shoulder Press (Barbell)

Hammer Curl (Dumbbell)

Bicep Curl (Dumbbell)

Shrug (Dumbbell)

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