135 reviews for Intermediate Bodybuilding Program (by Eric Helms)
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.
Daniel M.
Man, 483 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
The program so far focuses on big compound lifts, and keeping good form. It is so basic, but so effective. I would and have recommended this program to my friends. I am looking forward to each workout. I am implementing the deload weeks every 4th week, and I think it is giving me the needed break to get back stronger the following week. Thank you.
Anthony Rufo
Man, 315 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I haven't incorporated it in yet but I feel like this program needs something for the side delts. I love the 5-day split with the upper body on the second day cuz I want to be able to do all my workouts within 5 days as opposed to 6:00 and this one allows me to do that. I love the recommendations for progression. I've always struggled with having a firm plan for progression and this program lays it out super nicely. I respect Dr. Helms cuz I know that he's a very science-based lifter. So I would love to see if he would put on like an advanced program onto this app. I would definitely use it. Would love to see him incorporate drop sets for cable specific lifts and things like that too
Jasim Noor
Man, 3511 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Great program that has a very well thought out progression model to help keep you from completely fatiguing. Also, hit new PRs across the board.
Nicholas L.
Man, 357 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Love the strength focus mixed with hypertrophy. Definitely recommended. Trust in the program. I do a dexa scan in 4 weeks to see actual numbers of body mass
Johnathan M.
Man, 309 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Excellent for beginners moderate for advanced trainees
Christo Potgieter
Man, 303 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Love the program!
Raj V.
Man, 195 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
It’s very good but lacking in stimulus for arms and shoulders.
Brandon K.
Man, 453 weeks complete
8 years of prior experience
Less than expected strength gains
Less than expected muscle gains
The workouts are pretty short, which would help people with time constraints.
Man, 27
3 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Good workout plan for experienced gym rats and also beginners
Man, 32
3 weeks complete
4 years of prior experience
More than expected strength gains
Less than expected muscle gains
I would recommend it if you want to train almost 7days a week. I was little confused about the program first cycle but im getting used to it.