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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.

4.19 / 5

Daniel M.

Man, 48
3 days ago

3 weeks complete

5 years of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

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, 31
10 days ago

5 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

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, 35
24 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
a month 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
a month 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
a month 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
a month 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
a month 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
a month 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
a month 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.