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HeLiuM: 6-Day Full Body HLM

by Jeff J.
17 athletes joined

Program Description

Helium is a Full Body HLM (Heavy/Light/Medium) program that’s designed to be run anywhere from 3-6 days per week. Having a busy and erratic schedule requires programming with great flexibility and that is the driving force behind this program. Structure: As mentioned, HeLiuM allows you to lift anywhere from 3 to 6 days per week. It’s written as follows: Week 1 1. Heavy 2. Light 3. Medium 4. Heavy 5. Light 6. Medium 7. Heavy Week 2 1. Medium 2. Light 3. Heavy 4. Medium 5. Light 6. Heavy 7. Medium Repeat It’s set up this way because every 3 day stretch MUST include either a Light workout OR a rest day, and this layout assures that’s possible. Your read that right - Light days are NOT required. If you prefer to do Heavy-Medium-Rest-Heavy-Medium-Rest you can certainly do that. You can also run is as Heavy-Light-Medium-Heavy-Light-Medium. You can even do Heavy-Rest-Medium-Rest-Heavy-Rest-Medium. The structure as it’s written allows all of these approaches and more, and also allows them to change from one week to the next based upon your schedule and availability. Each day will consist of 4-5 lifts and include both upper body and lower body work. HeLiuM utilizes supersets and giant sets for the vast majority of exercises, but these are incorporated only for time saving purposes and all exercises can be done separately if you so choose. Progression: Double Progression should be used for all lifts. When you’ve reached the top end of the rep range for an exercise (either on the first set, or on all sets - whichever you prefer) you’ll increase weight on that exercise next time you do it. For example, if you’re doing a Bench Press with 165 pounds and the Rep Range is 6-8, if you’re able to do 8 reps you’ll increase the weight to 170 pounds the next time you Bench Press. Notes: - If you don’t like, or can’t perform, a specific exercise, feel free to use an appropriate replacement. I’ll repeat - APPROPRIATE replacement. Don’t change a squat to a curl because it’s an entirely different body part, lol. Also be cognizant of whether you’re doing a Heavy, Light, or Medium day. A logical exercise on a Heavy day would be a Low Bar Squat. You could change this to a High Bar Squat or a Safety Bar Squat, but shouldn’t change it to a Goblet Squat or a Lunge (these would be more appropriate for a Light day). - Don’t mistake Heavy, Light, and Medium for effort levels. Heavy, Light, and Medium could be more accurately described as referring to the relative amount of stress the workout will incur. Effort level should be high every day. - HeLiuM can be repeated for as long as you’re progressing on it.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 09, 2024 02:38
  • Last Edited
    Oct 08, 2024 11:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-8 reps
-
2A
Bench Press (Barbell)
3
6-8 reps
-
2B
Pull-Up (Weighted)
3
6-8 reps
-
3A
Standing Calf Raise
3
15-20 reps
-
3B
Decline Crunch (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-10 reps
-
1B
Donkey Calf Raise
3
15-20 reps
-
2A
Incline Bench Press (Barbell)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2A
Seated Overhead Press (Barbell)
3
6-8 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
3
10-12 reps
-
3B
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
-
1B
Overhead Press (Dumbbell)
3
8-10 reps
-
2A
Incline Curl (Dumbbell)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-8 reps
-
2A
Bench Press (Barbell)
3
6-8 reps
-
2B
Pull-Up (Weighted)
3
6-8 reps
-
3A
Standing Calf Raise
3
15-20 reps
-
3B
Decline Crunch (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-10 reps
-
1B
Donkey Calf Raise
3
15-20 reps
-
2A
Incline Bench Press (Barbell)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
10-12 reps
-
1B
Leg Curl
3
10-12 reps
-
2A
Fly Press (Dumbbell)
3
10-12 reps
-
2B
Dumbbell Row
3
10-12 reps
-
2C
French Press
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
10-12 reps
-
1B
Leg Curl
3
10-12 reps
-
2A
Fly Press (Dumbbell)
3
10-12 reps
-
2B
Dumbbell Row
3
10-12 reps
-
2C
French Press
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
10-12 reps
-
1B
Leg Curl
3
10-12 reps
-
2A
Fly Press (Dumbbell)
3
10-12 reps
-
2B
Dumbbell Row
3
10-12 reps
-
2C
French Press
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
10-12 reps
-
1B
Leg Curl
3
10-12 reps
-
2A
Fly Press (Dumbbell)
3
10-12 reps
-
2B
Dumbbell Row
3
10-12 reps
-
2C
French Press
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
10-12 reps
-
1B
Leg Curl
3
10-12 reps
-
2A
Fly Press (Dumbbell)
3
10-12 reps
-
2B
Dumbbell Row
3
10-12 reps
-
2C
French Press
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
10-12 reps
-
1B
Leg Curl
3
10-12 reps
-
2A
Fly Press (Dumbbell)
3
10-12 reps
-
2B
Dumbbell Row
3
10-12 reps
-
2C
French Press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-10 reps
-
1B
Donkey Calf Raise
3
15-20 reps
-
2A
Incline Bench Press (Barbell)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2A
Seated Overhead Press (Barbell)
3
6-8 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
3
10-12 reps
-
3B
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
-
1B
Overhead Press (Dumbbell)
3
8-10 reps
-
2A
Incline Curl (Dumbbell)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-8 reps
-
2A
Bench Press (Barbell)
3
6-8 reps
-
2B
Pull-Up (Weighted)
3
6-8 reps
-
3A
Standing Calf Raise
3
15-20 reps
-
3B
Decline Crunch (Weighted)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-10 reps
-
1B
Donkey Calf Raise
3
15-20 reps
-
2A
Incline Bench Press (Barbell)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2A
Seated Overhead Press (Barbell)
3
6-8 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
3
10-12 reps
-
3B
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2A
Seated Overhead Press (Barbell)
3
6-8 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
3
10-12 reps
-
3B
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
-
1B
Overhead Press (Dumbbell)
3
8-10 reps
-
2A
Incline Curl (Dumbbell)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-8 reps
-
2A
Bench Press (Barbell)
3
6-8 reps
-
2B
Pull-Up (Weighted)
3
6-8 reps
-
3A
Standing Calf Raise
3
15-20 reps
-
3B
Decline Crunch (Weighted)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-10 reps
-
1B
Donkey Calf Raise
3
15-20 reps
-
2A
Incline Bench Press (Barbell)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2A
Seated Overhead Press (Barbell)
3
6-8 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
3
10-12 reps
-
3B
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
-
1B
Overhead Press (Dumbbell)
3
8-10 reps
-
2A
Incline Curl (Dumbbell)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
-
1B
Single Leg Curl
3
10-12 reps
-
1C
Lu Raise
3
10-12 reps
-
2A
Hammer Curl
3
10-12 reps
-
2B
Pullover (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
-
1B
Single Leg Curl
3
10-12 reps
-
1C
Lu Raise
3
10-12 reps
-
2A
Hammer Curl
3
10-12 reps
-
2B
Pullover (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
-
1B
Single Leg Curl
3
10-12 reps
-
1C
Lu Raise
3
10-12 reps
-
2A
Hammer Curl
3
10-12 reps
-
2B
Pullover (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
-
1B
Single Leg Curl
3
10-12 reps
-
1C
Lu Raise
3
10-12 reps
-
2A
Hammer Curl
3
10-12 reps
-
2B
Pullover (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
-
1B
Single Leg Curl
3
10-12 reps
-
1C
Lu Raise
3
10-12 reps
-
2A
Hammer Curl
3
10-12 reps
-
2B
Pullover (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
-
1B
Single Leg Curl
3
10-12 reps
-
1C
Lu Raise
3
10-12 reps
-
2A
Hammer Curl
3
10-12 reps
-
2B
Pullover (Dumbbell)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
-
1B
Overhead Press (Dumbbell)
3
8-10 reps
-
2A
Incline Curl (Dumbbell)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-8 reps
-
2A
Bench Press (Barbell)
3
6-8 reps
-
2B
Pull-Up (Weighted)
3
6-8 reps
-
3A
Standing Calf Raise
3
15-20 reps
-
3B
Decline Crunch (Weighted)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-10 reps
-
1B
Donkey Calf Raise
3
15-20 reps
-
2A
Incline Bench Press (Barbell)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2A
Seated Overhead Press (Barbell)
3
6-8 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
3
10-12 reps
-
3B
Cable Crunch
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
-
1B
Overhead Press (Dumbbell)
3
8-10 reps
-
2A
Incline Curl (Dumbbell)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-8 reps
-
2A
Bench Press (Barbell)
3
6-8 reps
-
2B
Pull-Up (Weighted)
3
6-8 reps
-
3A
Standing Calf Raise
3
15-20 reps
-
3B
Decline Crunch (Weighted)
3
15-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-8 reps
-
2A
Bench Press (Barbell)
3
6-8 reps
-
2B
Pull-Up (Weighted)
3
6-8 reps
-
3A
Standing Calf Raise
3
15-20 reps
-
3B
Decline Crunch (Weighted)
3
15-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-10 reps
-
1B
Donkey Calf Raise
3
15-20 reps
-
2A
Incline Bench Press (Barbell)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2A
Seated Overhead Press (Barbell)
3
6-8 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
3
10-12 reps
-
3B
Cable Crunch
3
15-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
-
1B
Overhead Press (Dumbbell)
3
8-10 reps
-
2A
Incline Curl (Dumbbell)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-8 reps
-
2A
Bench Press (Barbell)
3
6-8 reps
-
2B
Pull-Up (Weighted)
3
6-8 reps
-
3A
Standing Calf Raise
3
15-20 reps
-
3B
Decline Crunch (Weighted)
3
15-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-10 reps
-
1B
Donkey Calf Raise
3
15-20 reps
-
2A
Incline Bench Press (Barbell)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
6-8 Reps
-
2A
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2B
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
3A
Standing Calf Raise
3 Sets
15-20 Reps
-
3B
Decline Crunch (Weighted)
3 Sets
15-20 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
6-8 Reps
-
2A
Seated Overhead Press (Barbell)
3 Sets
6-8 Reps
-
2B
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
3A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
3B
Cable Crunch
3 Sets
15-20 Reps
-
Day 7
1
Squat (Barbell)
1 Set
6-8 Reps
-
2A
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2B
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
3A
Standing Calf Raise
3 Sets
15-20 Reps
-
3B
Decline Crunch (Weighted)
3 Sets
15-20 Reps
-
Day 2
1A
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
-
1B
Leg Curl
3 Sets
10-12 Reps
-
2A
Fly Press (Dumbbell)
3 Sets
10-12 Reps
-
2B
Dumbbell Row
3 Sets
10-12 Reps
-
2C
French Press
3 Sets
10-12 Reps
-
Day 6
1A
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
1B
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
-
2A
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
-
2B
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
-
Day 5
1A
Leg Extension
3 Sets
10-12 Reps
-
1B
Single Leg Curl
3 Sets
10-12 Reps
-
1C
Lu Raise
3 Sets
10-12 Reps
-
2A
Hammer Curl
3 Sets
10-12 Reps
-
2B
Pullover (Dumbbell)
3 Sets
10-12 Reps
-
Day 3
1A
Front Squat (Barbell)
3 Sets
8-10 Reps
-
1B
Donkey Calf Raise
3 Sets
15-20 Reps
-
2A
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
2B
Lat Pulldown
3 Sets
8-10 Reps
-