66 reviews for Novice Bodybuilding Program (by Eric Helms)
The Novice Bodybuilding Program is a four-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 evidence-based training and nutrition.
This beginner bodybuilding program has exercises to ensure all muscle groups are adequately trained to help you build a well rounded physique. There are two ‘strength’ days and two ‘volume’ days. Strength development complements the accumulation of training volume and aids hypertrophy.
Read below for full program guidelines.
Behrad Y.
Man, 283 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Really tough on the squat deadlift day but it pushes good
Sebastián De Baviera
Man, 3812 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
A Game-Changer for Novice Lifters – Highly Recommended! I can’t recommend the Novice Bodybuilding Program by Eric Helms enough. As someone who started with little experience in structured training, this program provided the perfect balance of progressive overload, exercise selection, and frequency to help me see real results. The 4-day split is incredibly well-designed, covering all major muscle groups efficiently while allowing for proper recovery. What I loved most is how scientifically backed this program is—based on the principles from The Muscle & Strength Pyramid: Training, it ensures you’re not just lifting weights randomly but actually building a solid foundation for long-term progress. Another standout feature is how easy it is to follow. The program doesn’t overwhelm you with unnecessary complexity but instead focuses on consistency and gradual improvement, which is exactly what beginners need. I saw noticeable improvements in strength, muscle definition, and overall confidence in the gym. Now that I’ve completed the novice phase, I’m excited to move on to the next stage of the program. If you’re a beginner looking for a structured, effective, and evidence-based approach to bodybuilding, this is the perfect place to start! ⭐⭐⭐⭐⭐ 5/5 – A must-try for serious beginners!
Jesi Hempstead
Woman, 365 weeks complete
3 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Not for me. Lost pretty significant strength before quitting this program and moving back to one I’ve used before and know works. Squatting and deadlifting once a week, and on the same day seems like a really weird choice, I couldn’t put as much effort into either as I usually would, and lost several lbs off my 1rm for both in the first half of this program that I did before I archived it. Maybe this is more for your typical new gym bro who doesn’t do anything other than upper body?
Juan Del Valle
Man, 603 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Organized program with video guidance and suggestions along the way. My wife and I app with different goals in mind. In 4 weeks I’ve gained 1.5 lbs in mass and increase in strength. My wife has noticeable fat loss and formerly tight clothing fit looser. We’re both happy with progress so far.
Sammy A.
Man, 517 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Trying to find the holy grail of weight loss and strength gains. This program has actually gotten me near that goal. If you read the book this is based on, you will get fundamental knowledge you need to meet any goal. Really appreciate the balance of practical experience with a nod towards the science too.
Man, 27
3 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Excellent program, the separate strength and volume days really helped break through many plateaus that double progression / dynamic double progression couldn’t. I was worried the volume was a bit low but I feel that’s helping in recovery and the progression. Joints, tendons, and ligaments feel fully recovered with the two rest days at the end of the week. Arms are also getting sore even with 3 direct sets per week — all of the indirect stimulus through pushing and pulling is working. I occasionally throw in some high rep (15-20) dumbbell pullovers on the upper strength day, and some bodyweight back extensions on the lower strength day to alleviate the spine from the stress of squats & deadlifts.
Sergejs F.
Man, 401 week complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Ok program, but ultimately unbalanced and, more importantly, not fulfilling all VIF requirements. According to Eric Helms himself there should be a. 40-70 reps/bodypart, b. 2-3 times a week/bodypart. But in this program, no matter how I squint my eyes I can’t find enough volume for shoulders and arms. even according to the app lateral deltoid got only 2 sets, biceps got 5, yet quads and glutes are all above 12 sets .
Vivek Veer
Man, 225 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
A really good beginner program. This program doesn't want you to be in the gym 2 hrs 6 days a week. Perfect program for anyone with a job.
Edmund L.
Man, 469 weeks complete
1 year of prior experience
More than expected strength gains
Less than expected muscle gains
10 weeks in. Strong program for beginners with decent focus on compounds and enough rest days in between. Only downer for me was the progression in weight- I couldn't meet the numbers and often had to dial back. But that could simply be me being weak. Ultimately, it is a solid recommendation.
Jannis M.
Man, 313 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Great introduction to weight training. More substitute exercises would be great to see as a beginner, but hey, its good to get used to the classic exercises.