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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.

4.21 / 5

james dunmire

Man, 33
12 days ago

3 weeks complete

3 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

You get out what you put in. Work hard get hard.

Marlon M.

Man, 24
14 days ago

7 weeks complete

3 years of prior experience

As expected strength gains

As expected muscle gains

No modifications

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, 24
23 days ago

3 weeks complete

4 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Good

Kennedy N.

Man
24 days ago

3 weeks complete

5 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Its a well structured workout program for hypertrophy training.

James K.

Man, 39
25 days ago

5 weeks complete

2 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

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
a month ago

3 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

A great program which emphasises the basics. Good job 👌

Chace Penner

Man, 26
a month ago

3 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

I’m enjoying this program a lot so far. I feel like it really respects what’s realistic and possible.

Laurence Bonning-Schmitt

Man, 28
2 months ago

5 weeks complete

2 years of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

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, 35
2 months ago

7 weeks complete

8 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Great never seen

Orion D.

Man, 24
2 months 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