HEAVENLY RESTRICTED
Hypertrophy to build the best v-taper physic
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Lateral Raise (Machine) | 3 | 8–10 reps |
| 1B | Leg Raise (Captain's Chair) | 4 | 10–20 reps |
| Superset | |||
| 2A | Lat Pulldown (Single Arm) | 3 | 8–10 reps |
| 2B | Bench Press (Barbell) | 3 | 10–12 reps |
| Superset | |||
| 3A | Pendlay Row | 3 | 6–8 reps |
| 3B | Chest Fly (Dumbbell) | 3 | 10–12 reps |
| Superset | |||
| 4A | Squat (Barbell) | 2 | 6–8 reps |
| 4B | Shoulder Press (Machine) | 2 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Lying Side Lateral Raise | 3 | 8–10 reps |
| 1B | Lat Pulldown (Single Arm - Half Kneeling) | 3 | 8–10 reps |
| Superset | |||
| 2A | Crossbody Seated Lateral Raise (Cable) | 3 | 8–10 reps |
| 2B | Pullover (EZ Bar) | 3 | 8–10 reps |
| Superset | |||
| 3A | Decline Bench Press (Dumbbell) | 3 | 8–10 reps |
| 3B | Leg Raise (Captain's Chair) | 4 | 10–20 reps |
| Superset | |||
| 4A | Reverse Nordic Curl | 2 | 10–12 reps |
| 4B | Y Raise (Dumbbell) | 2 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Lean In Lateral Raise (Cable) | 4 | 8–10 reps |
| 1B | Incline Bench Press (Barbell) | 4 | 6–8 reps |
| Superset | |||
| 2A | Chest Supported Lateral Raise (Dumbbell) | 3 | 8–10 reps |
| 2B | Cable Crossover Ladder | 3 | 8–10 reps |
| Superset | |||
| 3A | Pull-Up (Ring) | 4 | 8–10 reps |
| 3B | Cable Crunch | 4 | 8–10 reps |
| Superset | |||
| 4A | Sissy Squat | 2 | 8–10 reps |
| 4B | Rear Delt Fly (Cable) | 2 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bayesian Curl | 2 | 10–12 reps |
| 1B | Tricep Extension (Cable - Rope) | 3 | 10–12 reps |
| Superset | |||
| 2A | Bicep Curl (Barbell) | 3 | 12–15 reps |
| 2B | Skull Crusher (Dumbbell) | 2 | 12–15 reps |
| Superset | |||
| 3A | Eugene Extension | 2 | 8–10 reps |
| 3B | Leg Curl | 2 | 10–12 reps |
| Superset | |||
| 4A | Squat (Smith Machine) | 2 | 6–8 reps |
| 4B | Calf Extension | 2 | 6–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bicep Curl (Cable - EZ Bar) | 2 | 12–15 reps |
| 1B | Tricep Extension (Cable - Rope) | 3 | 12–15 reps |
| Superset | |||
| 2A | Preacher Curl (Machine) | 3 | 8–10 reps |
| 2B | Tricep kickback (Cable) | 3 | 8–10 reps |
| Superset | |||
| 3A | Reverse Eugene Extension | 2 | 8–10 reps |
| 3B | Romanian Deadlift (Barbell) | 2 | 6–8 reps |
| Superset | |||
| 4A | Split Squat (Dumbbell) | 2 | 8–10 reps |
| 4B | Calf Extension | 2 | 10–12 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, HEAVENLY RESTRICTED is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
HEAVENLY RESTRICTED 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
HEAVENLY RESTRICTED 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
