IntermediateFree

Symmetry Wizard

Justin R· Nov 2024

iOS & Android

Overview

Length

12 weeks

Days / week

3 days

Level

Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

70 min

This 12-week periodized, full-body program is based on The Wizard’s Heavy/Light/Medium (H/L/M) framework. It progresses through three distinct 4-week blocks. The first block emphasizes mobility and correcting muscle imbalances with predominantly unilateral exercises. The second block transitions into more bilateral, compound movements while still incorporating some unilateral work to maintain symmetry and stability. The final block focuses mostly on heavy bilateral lifts for strength and hypertrophy, while still retaining a small amount of mobility and unilateral work to preserve the structural balance established in the earlier phases. Rest Times: Heavy Days: 2 minutes between sets. Light Days: About 1 minute between sets. Medium Days: 90 seconds between sets.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

10.3%

Abs

9.8%

Hamstrings

9.6%

Biceps

8.7%

Upper Back

8.4%

Front Delts

7.6%

Glutes

7.5%

Quadriceps

7.5%

Lats

Chest

5.6%

Middle Delts

4.8%

Calves

3.7%

Lower Back

3.6%

Forearms

2.6%

Adductors

1.2%

Rear Delts

1.1%

Other

0.6%

Stretching

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Stick Dislocates	1	10 reps
2	Band Pull Apart	2	8 reps
3	Thread The Needle	1	10 reps
4	World's Greatest Stretch	1	5 reps
5	90/90 Hip Transition	1	10 reps
6	Good Morning (Bodyweight)	1	10 reps
7	Bulgarian Split Squat (Dumbbell)	2	8 reps
8	Single Arm Bench Press	2	8 reps
9	Alternating Dumbbell Curl	2	8 reps
10	Single Arm Shoulder Press	2	8 reps
11	Single Leg Romanian Deadlift	2	8 reps
12	Single Leg Calf Raise (Machine)	2	8 reps
13	Skull Crusher (Dumbbell)	2	8 reps
14	Single Arm Row (Dumbbell)	2	8 reps
15	Decline Sit Up (Weighted)	2	8 reps

#	Exercise	Sets	Reps
1	Scapular Wall Slides	1	10 reps
2	Rubber Band Vertical Pull-A-Parts	2	8 reps
3	Thoracic Extension Stretch	1	10 reps
4	90/90 Hip Transition	1	10 reps
5	Good Morning (Bodyweight)	1	10 reps
6	Kettlebell Windmill	1	10 reps
7	Alternating Cable Crossover (High To Low)	2	15 reps
8	Lat Pulldown (Single Arm)	2	15 reps
9	Single Leg Leg Extension	2	15 reps
10	Single-Leg Leg Curl	2	15 reps
11	Seated Alternating Lateral	2	15 reps
12	Bayesian Curl	2	15 reps
13	Single Arm Pushdown	2	15 reps
14	Side Chop	2	15 reps
15	Single Leg Seated Calf Raise (Machine)	2	15 reps

#	Exercise	Sets	Reps
1	Stick Dislocates	1	10 reps
2	Row (Band)	2	8 reps
3	Supine Scorpions	1	10 reps
4	Cat Cow Stretch	1	10 reps
5	90/90 Stretch	1	10 reps
6	Leg Swings	1	20 reps
7	Alternating Incline Dumbbell Chest Press (Bottom Hold)	2	12 reps
8	Single Arm Row (Cable)	2	12 reps
9	Walking Lunge (Dumbbell)	2	12 reps
10	Single Leg Romanian Deadlift (Cable)	2	12 reps
11	Single Arm Arnold Press	2	12 reps
12	Alternating Cable Curls	2	12 reps
13	One Arm Rope Push Down	2	12 reps
14	Single Leg Calf Raise	2	12 reps
15	Pallof Press	2	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, Symmetry Wizard 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 70 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.

Symmetry Wizard is structured around 3 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.

Symmetry Wizard 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android