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Intermediate Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms
4,262 athletes joined

Five-day a week program based on the principles from the Muscle and Strength Pyramid: Training

4.23
(99 ratings)

PROGRAM DESCRIPTION

The Intermediate Bodybuilding Program is a five-day a week program based on the principles from the Muscle and Strength Pyramid: Training book by Dr. Eric Helms, Andy Morgan, and Andrea Valdez.

We highly recommend reading the book to learn science-based training and nutrition knowledge.

Weekly schedule

  • Day 1 - Lower Body

  • Day 2 - Upper Body

  • Day 3 - Lower Body

  • Day 4 - Push

  • Day 5 - Pull

Read below for general program programs and progression guidelines.

PROGRAM OVERVIEW

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Days Per Week
    5 days
  • Time Per Workout
    60 minutes
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 8
4
Leg Curl
1
2
8 reps
8 reps
RPE 8
5
Standing Calf Raise
1
4
8 reps
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
2
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
2
7 reps
7 reps
RPE 8
4
Leg Curl
1
2
7 reps
7 reps
RPE 8
5
Standing Calf Raise
1
4
7 reps
7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 8
2
Deadlift (Barbell)
1
3
3 reps
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
4
Leg Curl
1
2
6 reps
6 reps
RPE 8
5
Standing Calf Raise
1
4
6 reps
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
2
Deadlift (Barbell)
1
2
3 reps
3 reps
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
4
Leg Curl
2
6 reps
5
Standing Calf Raise
3
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 8
4
Leg Curl
1
2
8 reps
8 reps
RPE 8
5
Standing Calf Raise
1
4
8 reps
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
2
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
2
7 reps
7 reps
RPE 8
4
Leg Curl
1
2
7 reps
7 reps
RPE 8
5
Standing Calf Raise
1
4
7 reps
7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 8
2
Deadlift (Barbell)
1
3
3 reps
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
4
Leg Curl
1
2
6 reps
6 reps
RPE 8
5
Standing Calf Raise
1
4
6 reps
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
2
Deadlift (Barbell)
1
2
3 reps
3 reps
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
4
Leg Curl
2
6 reps
5
Standing Calf Raise
3
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 8
4
Leg Curl
1
2
8 reps
8 reps
RPE 8
5
Standing Calf Raise
1
4
8 reps
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
2
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
2
7 reps
7 reps
RPE 8
4
Leg Curl
1
2
7 reps
7 reps
RPE 8
5
Standing Calf Raise
1
4
7 reps
7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 8
2
Deadlift (Barbell)
1
3
3 reps
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
4
Leg Curl
1
2
6 reps
6 reps
RPE 8
5
Standing Calf Raise
1
4
6 reps
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
2
Deadlift (Barbell)
1
2
3 reps
3 reps
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
4
Leg Curl
2
6 reps
5
Standing Calf Raise
3
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Barbell Row
1
3
6 reps
6 reps
RPE 8
3
Overhead Press (Barbell)
1
2
7 reps
7 reps
RPE 8
4
Chin-Up (Weighted)
1
2
8 reps
8 reps
RPE 8
5
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
4 reps
RPE 8
2
Barbell Row
1
3
5 reps
5 reps
RPE 8
3
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
4
Chin-Up (Weighted)
1
2
7 reps
7 reps
RPE 8
5
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
RPE 8
2
Barbell Row
1
3
4 reps
4 reps
RPE 8
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
4
Chin-Up (Weighted)
1
2
6 reps
6 reps
RPE 8
5
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
2
Barbell Row
3
4 reps
3
Overhead Press (Barbell)
2
5 reps
4
Chin-Up (Weighted)
2
6 reps
5
Tricep Pushdown (Cable)
2
8 reps
6
Bicep Curl (Dumbbell)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Barbell Row
1
3
6 reps
6 reps
RPE 8
3
Overhead Press (Barbell)
1
2
7 reps
7 reps
RPE 8
4
Chin-Up (Weighted)
1
2
8 reps
8 reps
RPE 8
5
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
4 reps
RPE 8
2
Barbell Row
1
3
5 reps
5 reps
RPE 8
3
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
4
Chin-Up (Weighted)
1
2
7 reps
7 reps
RPE 8
5
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
RPE 8
2
Barbell Row
1
3
4 reps
4 reps
RPE 8
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
4
Chin-Up (Weighted)
1
2
6 reps
6 reps
RPE 8
5
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
2
Barbell Row
3
4 reps
3
Overhead Press (Barbell)
2
5 reps
4
Chin-Up (Weighted)
2
6 reps
5
Tricep Pushdown (Cable)
2
8 reps
6
Bicep Curl (Dumbbell)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Barbell Row
1
3
6 reps
6 reps
RPE 8
3
Overhead Press (Barbell)
1
2
7 reps
7 reps
RPE 8
4
Chin-Up (Weighted)
1
2
8 reps
8 reps
RPE 8
5
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
4 reps
RPE 8
2
Barbell Row
1
3
5 reps
5 reps
RPE 8
3
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
4
Chin-Up (Weighted)
1
2
7 reps
7 reps
RPE 8
5
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
RPE 8
2
Barbell Row
1
3
4 reps
4 reps
RPE 8
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
4
Chin-Up (Weighted)
1
2
6 reps
6 reps
RPE 8
5
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
2
Barbell Row
3
4 reps
3
Overhead Press (Barbell)
2
5 reps
4
Chin-Up (Weighted)
2
6 reps
5
Tricep Pushdown (Cable)
2
8 reps
6
Bicep Curl (Dumbbell)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
8 reps
8 reps
RPE 8
2
Leg Press
1
2
8 reps
8 reps
RPE 8
3
Leg Extension
1
2
12 reps
12 reps
RPE 8
4
Leg Curl
1
2
12 reps
12 reps
RPE 8
5
Seated Calf Raise
1
4
12-15 reps
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
7 reps
7 reps
RPE 8
2
Leg Press
1
2
7 reps
7 reps
RPE 8
3
Leg Extension
1
2
10 reps
10 reps
RPE 8
4
Leg Curl
1
2
10 reps
10 reps
RPE 8
5
Seated Calf Raise
1
4
12-15 reps
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6 reps
6 reps
RPE 8
2
Leg Press
1
2
6 reps
6 reps
RPE 8
3
Leg Extension
1
2
8 reps
8 reps
RPE 8
4
Leg Curl
1
2
8 reps
8 reps
RPE 8
5
Seated Calf Raise
1
4
12-15 reps
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
2
Leg Press
2
6 reps
3
Leg Extension
2
8 reps
4
Leg Curl
2
8 reps
5
Seated Calf Raise
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
8 reps
8 reps
RPE 8
2
Leg Press
1
2
8 reps
8 reps
RPE 8
3
Leg Extension
1
2
12 reps
12 reps
RPE 8
4
Leg Curl
1
2
12 reps
12 reps
RPE 8
5
Seated Calf Raise
1
4
12-15 reps
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
7 reps
7 reps
RPE 8
2
Leg Press
1
2
7 reps
7 reps
RPE 8
3
Leg Extension
1
2
10 reps
10 reps
RPE 8
4
Leg Curl
1
2
10 reps
10 reps
RPE 8
5
Seated Calf Raise
1
4
12-15 reps
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6 reps
6 reps
RPE 8
2
Leg Press
1
2
6 reps
6 reps
RPE 8
3
Leg Extension
1
2
8 reps
8 reps
RPE 8
4
Leg Curl
1
2
8 reps
8 reps
RPE 8
5
Seated Calf Raise
1
4
12-15 reps
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
2
Leg Press
2
6 reps
3
Leg Extension
2
8 reps
4
Leg Curl
2
8 reps
5
Seated Calf Raise
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
8 reps
8 reps
RPE 8
2
Leg Press
1
2
8 reps
8 reps
RPE 8
3
Leg Extension
1
2
12 reps
12 reps
RPE 8
4
Leg Curl
1
2
12 reps
12 reps
RPE 8
5
Seated Calf Raise
1
4
12-15 reps
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
7 reps
7 reps
RPE 8
2
Leg Press
1
2
7 reps
7 reps
RPE 8
3
Leg Extension
1
2
10 reps
10 reps
RPE 8
4
Leg Curl
1
2
10 reps
10 reps
RPE 8
5
Seated Calf Raise
1
4
12-15 reps
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6 reps
6 reps
RPE 8
2
Leg Press
1
2
6 reps
6 reps
RPE 8
3
Leg Extension
1
2
8 reps
8 reps
RPE 8
4
Leg Curl
1
2
8 reps
8 reps
RPE 8
5
Seated Calf Raise
1
4
12-15 reps
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
2
Leg Press
2
6 reps
3
Leg Extension
2
8 reps
4
Leg Curl
2
8 reps
5
Seated Calf Raise
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8 reps
8 reps
RPE 8
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
3
Dip (Weighted)
1
2
12 reps
12 reps
RPE 8
4
Chest Fly
1
2
12-15 reps
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
7 reps
7 reps
RPE 8
2
Bench Press (Dumbbell)
1
2
7 reps
7 reps
RPE 8
3
Dip (Weighted)
1
2
10 reps
10 reps
RPE 8
4
Chest Fly
1
2
12-15 reps
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
2
Bench Press (Dumbbell)
1
2
6 reps
6 reps
RPE 8
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
4
Chest Fly
1
2
12-15 reps
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
2
Bench Press (Dumbbell)
2
6 reps
3
Dip (Weighted)
2
8 reps
4
Chest Fly
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8 reps
8 reps
RPE 8
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
3
Dip (Weighted)
1
2
12 reps
12 reps
RPE 8
4
Chest Fly
1
2
12-15 reps
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
7 reps
7 reps
RPE 8
2
Bench Press (Dumbbell)
1
2
7 reps
7 reps
RPE 8
3
Dip (Weighted)
1
2
10 reps
10 reps
RPE 8
4
Chest Fly
1
2
12-15 reps
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
2
Bench Press (Dumbbell)
1
2
6 reps
6 reps
RPE 8
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
4
Chest Fly
1
2
12-15 reps
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
2
Bench Press (Dumbbell)
2
6 reps
3
Dip (Weighted)
2
8 reps
4
Chest Fly
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8 reps
8 reps
RPE 8
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
3
Dip (Weighted)
1
2
12 reps
12 reps
RPE 8
4
Chest Fly
1
2
12-15 reps
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
7 reps
7 reps
RPE 8
2
Bench Press (Dumbbell)
1
2
7 reps
7 reps
RPE 8
3
Dip (Weighted)
1
2
10 reps
10 reps
RPE 8
4
Chest Fly
1
2
12-15 reps
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
2
Bench Press (Dumbbell)
1
2
6 reps
6 reps
RPE 8
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
4
Chest Fly
1
2
12-15 reps
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
2
Bench Press (Dumbbell)
2
6 reps
3
Dip (Weighted)
2
8 reps
4
Chest Fly
2
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row
1
2
8 reps
8 reps
RPE 8
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 8
3
Back Extension (Weighted)
1
2
12 reps
12 reps
RPE 8
4
Face Pull
1
1
12-15 reps
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row
1
2
7 reps
7 reps
RPE 8
2
Lat Pulldown
1
2
7 reps
7 reps
RPE 8
3
Back Extension (Weighted)
1
2
10 reps
10 reps
RPE 8
4
Face Pull
1
1
12-15 reps
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row
1
2
6 reps
6 reps
RPE 8
2
Lat Pulldown
1
2
6 reps
6 reps
RPE 8
3
Back Extension (Weighted)
1
2
8 reps
8 reps
RPE 8
4
Face Pull
1
1
12-15 reps
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row
2
6 reps
2
Lat Pulldown
1
2
6 reps
6 reps
RPE 8
3
Back Extension (Weighted)
1
2
8 reps
8 reps
RPE 8
4
Face Pull
1
1
12-15 reps
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row
1
2
8 reps
8 reps
RPE 8
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 8
3
Back Extension (Weighted)
1
2
12 reps
12 reps
RPE 8
4
Face Pull
1
1
12-15 reps
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row
1
2
7 reps
7 reps
RPE 8
2
Lat Pulldown
1
2
7 reps
7 reps
RPE 8
3
Back Extension (Weighted)
1
2
10 reps
10 reps
RPE 8
4
Face Pull
1
1
12-15 reps
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row
1
2
6 reps
6 reps
RPE 8
2
Lat Pulldown
1
2
6 reps
6 reps
RPE 8
3
Back Extension (Weighted)
1
2
8 reps
8 reps
RPE 8
4
Face Pull
1
1
12-15 reps
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row
2
6 reps
2
Lat Pulldown
1
2
6 reps
6 reps
RPE 8
3
Back Extension (Weighted)
1
2
8 reps
8 reps
RPE 8
4
Face Pull
1
1
12-15 reps
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row
1
2
8 reps
8 reps
RPE 8
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 8
3
Back Extension (Weighted)
1
2
12 reps
12 reps
RPE 8
4
Face Pull
1
1
12-15 reps
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row
1
2
7 reps
7 reps
RPE 8
2
Lat Pulldown
1
2
7 reps
7 reps
RPE 8
3
Back Extension (Weighted)
1
2
10 reps
10 reps
RPE 8
4
Face Pull
1
1
12-15 reps
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row
1
2
6 reps
6 reps
RPE 8
2
Lat Pulldown
1
2
6 reps
6 reps
RPE 8
3
Back Extension (Weighted)
1
2
8 reps
8 reps
RPE 8
4
Face Pull
1
1
12-15 reps
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row
2
6 reps
2
Lat Pulldown
1
2
6 reps
6 reps
RPE 8
3
Back Extension (Weighted)
1
2
8 reps
8 reps
RPE 8
4
Face Pull
1
1
12-15 reps
12-15 reps
RPE 8
WHAT PEOPLE ARE SAYING(99 ratings)
Only ratings with written feedback are displayed here.
4.23 / 5
Orion D.Age 24, Man
3 days ago
3 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Have been strength training for 2 years and this is a great starter program and advance program to start for strength. Highly recommend following. Dont forget your macros! Im doing this on a bulk as well
D D.Woman
4 days ago
9 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
This program was phenomenal and I would run it again and again. I ran this on a cut but this could easily be used for a bulk as well. I did make a modification for leg day since DL’s and squats were programmed on the day. I found that as I advanced in the program, one or both lifts would suffer. It made more sense to split the exercises onto two different days. Everything else was great and I would recommend it to anyone looking to jump out of beginner lifter to an intermediate
Show All Reviews

General guidelines

Warm up before you train so that your core temperature is raised.

Rest for ~2-4 minutes for the main exercises; ~90-120 seconds for others.

There is an optional deload week every fourth week. Follow the deload checklist to determine whether to deload.

% of 1RM and RPE intensity

Ratings of Perceived Exertion (RPE) is based on reps you can do before failure. RPE 10 is max effort, meaining you can't do another rep before failure. RPE 9 is you can do 1 more rep before failure. RPE 8 is you can do 2 more reps, etc.

Percentage of 1 Rep Max % is to help guide your loading in this program to estimate an RPE 8 for your first set. Use the same weight for your subsequent sets.

Wave Loading Progression (Compound Exercises)

Use 'wave loading' model for compound exercises in the target rep ranges of 3-5, 4-6, 6-8, and 8-12 reps.

Start with a weight where you can complete the target sets at the top end of the rep range, without needing a spot and rarely hitting failure on the last set.

For each successive week, increase the load by 5 lb (2.5 kg) and reduce the number of reps for each set by one. For rep ranges in 8-12, reduce reps by 2.

Deload every fourth week if necessary by reducing sets by 1/3 and using the lowest weight and reps used over the previous 3 weeks.

Example - 3 sets of 3-5 reps:

  • Week 1: 180 lbs, reps 5,5,5

  • Week 2: 185 lbs, reps 4,4,4

  • Week 3: 190 lbs, reps 3,3,3

  • Week 4: 180 lbs, reps 3,3 (deload)

  • Week 5: 185 lbs, reps 5,5,5

  • Week 6: 190 lbs, reps 4,4,4

  • Week 7: 195 lbs, reps 3,3,3

  • Week 8: 190 lbs, reps 3,3 (deload)

Example - 3 sets of 6-8 reps:

  • Week 1: 110 lbs, reps 8,8,8

  • Week 2: 115 lbs, reps 7,7,7

  • Week 3: 120 lbs, reps 6,6,6

  • Week 4: 110 lbs, reps 6,6 (deload)

  • Week 5: 115 lbs, reps 8,8,8

  • etc.

Example - 3 sets of 8-12 reps:

  • Week 1: 50 lbs, reps 12,12,12

  • Week 2: 55 lbs, reps 10,10,10

  • Week 3: 60 lbs, reps 8,8,8

  • Week 4: 50 lbs, reps 8,8 (deload)

  • Week 5: 55 lbs, reps 12,12,12

  • etc.

Double Progression (Isolation Movements)

Use 'double progression' model for your isolation exercises in the target 12-15 rep ranges.

Start with a load where you feel you can get pretty close to 15 reps for 3 sets (but not quite).

Then add reps each week, trying to get to the goal of 3×15. Take as many sessions as you need to achieve this.

Once you can do the top end of the rep range for all sets, increase weight and restart at the lower rep range,

Example - 3 sets of 12-15 reps:

  • Week 1: 40 lbs, reps 14,13,12

  • Week 2: 40 lbs, reps 14,14,12

  • Week 3: 40 lbs, reps 14,14,13

  • Week 4: 40 lbs, reps 12,12 (deload)

  • Week 5: 40 lbs, reps 15,15,14

  • Week 6: 40 lbs, reps 15,15,15

  • Week 7: 45 lbs, reps 13,12,12

  • Week 8: 45 lbs, reps 12,12 (deload)