Banana Shake II Electric Boogaloo
Following on from the popularity of Banana Shake. Here comes V2. Monstrous size like a Gorilla incoming.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Hamstring Curl | 2 | 8–15 reps | @8 |
| 1 | 8–10 reps | @10 | ||
| 2 | Pendulum Squat | 2 | 6–10 reps | @8 |
| 3 | Leg Press | 3 | 8–12 reps | @8–10 |
| 4 | Hack Squat | 2 | 6–10 reps | @8 |
| 5 | Hip Adductor (Machine) | 3 | 8–12 reps | @8 |
| 6 | Lying Leg Curl | 2 | 10–15 reps | @8 |
| 7 | Hip Thrust (Machine) | 2 | 8–12 reps | @8 |
| 8 | Standing Calf Raise | 1 | 12–15 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Reverse Pec Deck | 3 | 8–15 reps | @8–10 |
| 2 | Bench Press (Barbell) | 3 | 4–10 reps | @8–10 |
| 3 | Incline Chest Press (Machine) | 3 | 8–12 reps | @8 |
| 4 | Chest Fly (Machine) | 2 | 8–10 reps | @8 |
| 5 | Lateral Raise (Cable) | 3 | 8–15 reps | @8–10 |
| 6 | Pull-Up (Weighted) | 3 | 4–10 reps | @8–10 |
| 7 | Seated Wide-Grip Row (Cable) | 2 | 8–12 reps | @8–10 |
| 8 | Kelso Shrug | 2 | 8–12 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Weighted) | 2 | 4–10 reps | @8–10 |
| 2 | Lat Pulldown (Single Arm) | 3 | 8–12 reps | @8–10 |
| 3 | Bent Over Row (Barbell) | 2 | 6–10 reps | @8–10 |
| 4 | High Row | 3 | 8–12 reps | @8–10 |
| 5 | Chest Supported Row (Machine) | 2 | 6–10 reps | @8–10 |
| 6 | Chest Press (Machine) | 2 | 6–10 reps | @8–10 |
| 7 | Pec Deck (Machine) | 3 | 6–10 reps | @8–10 |
| 8 | Rear Delt Fly (Cable) | 3 | 12–15 reps | @8–10 |
| 9 | Upright Row (Cable) | 2 | 6–10 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 3 | 8–16 reps | @8–10 |
| 2 | Romanian Deadlift (Barbell) | 3 | 6–10 reps | @8–10 |
| 3 | Leg Extension | 3 | 12–15 reps | @8–10 |
| 4 | Hip Thrust (Barbell) | 3 | 6–10 reps | @8–10 |
| 5 | Preacher Curl (EZ Bar) | 3 | 6–10 reps | @8–10 |
| 6 | Incline Curl (Dumbbell) | 2 | 8–12 reps | @8–10 |
| 1 | 8–12 reps | — | ||
| 7 | Concentration Curl | 3 | 6–10 reps | @8–10 |
| 8 | Overhead Tricep Extension (Cable) | 3 | 12–15 reps | @8–10 |
| 9 | V-Handle Tricep Pushdown (Cable) | 3 | 8–12 reps | @8–10 |
| 10 | Single Arm Tricep Extension (Cable) | 3 | 6–10 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 2 | 6–12 reps | @8 |
| 1 | 6–12 reps | @10 | ||
| 2 | Y Raise | 3 | 8–12 reps | @8 |
| 3 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @8 |
| 4 | Rear Delt Fly (Machine) | 3 | 12–15 reps | @8 |
| 5 | T-Bar Row | 2 | 6–10 reps | @8 |
| 1 | 6–10 reps | @10 | ||
| 6 | Shrug (Dumbbell) | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Banana Shake II Electric Boogaloo is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Banana Shake II Electric Boogaloo is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Banana Shake II Electric Boogaloo is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
