107 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.
james dunmire
Man, 333 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
You get out what you put in. Work hard get hard.
Marlon M.
Man, 247 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Works as intended I personally dislike some exercises but do them for the sake of discipline and they’ve worked wonderfully
Chan Hee L.
Man, 243 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Good
Kennedy N.
Man3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Its a well structured workout program for hypertrophy training.
James K.
Man, 395 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
I really like this program. I add some extra biceps/triceps and rest days as needed. Some days I’m just fatigued and can’t manage.( I surf often so that also affects my recovery )
Woman, 23
3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
A great program which emphasises the basics. Good job 👌
Chace Penner
Man, 263 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
I’m enjoying this program a lot so far. I feel like it really respects what’s realistic and possible.
Laurence Bonning-Schmitt
Man, 285 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Excellent ent program and I feel it can be run multiple times back-to-back. Periodized rep scheme progressions week to week with deloading every 4 weeks, and then reset has been useful. Marginal adjustments: the program has no medial delt work, but adding sets is easy to incorporate.
Ali S.
Man, 357 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Great never seen
Orion D.
Man, 243 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
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