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133 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.

4.19 / 5

Jasim Noor

Man, 35
3 days ago

11 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

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, 35
10 days ago

7 weeks complete

8 years of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

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, 30
11 days ago

9 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Excellent for beginners moderate for advanced trainees

Christo Potgieter

Man, 30
11 days ago

3 weeks complete

8 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

Love the program!

Raj V.

Man, 19
18 days ago

5 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

It’s very good but lacking in stimulus for arms and shoulders.

Brandon K.

Man, 45
18 days ago

3 weeks complete

8 years of prior experience

Less than expected strength gains

Less than expected muscle gains

Marginal modifications

The workouts are pretty short, which would help people with time constraints.

Man, 27
18 days ago

3 weeks complete

2 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

Good workout plan for experienced gym rats and also beginners

Man, 32
20 days ago

3 weeks complete

4 years of prior experience

More than expected strength gains

Less than expected muscle gains

No modifications

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.

Andrew A.

Man, 24
21 days ago

4 weeks complete

3 years of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

Great workouts. Definitely see myself getting bigger muscles and back to where I was before taking time off

Emiliano E.

Man, 30
24 days ago

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

I like this program. It’s easy to follow.