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HeLiuM: 6-Day Full Body HLM
by Jeff J.
14 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
Jun 09, 2024 12:40
down_app
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
Day 6
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 1
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
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 4
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
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
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
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 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 1
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 3
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 4
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 6
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
Day 7
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 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 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
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
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
Day 7
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 1
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 6
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 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 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 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
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 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 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 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 1
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
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 3
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 4
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 6
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 7
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