61 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.
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.
Man, 26
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Excellent beginner program. Dr Eric helms is an expert in the field of natural bodybuilding and strength training. Highly recommend this for a beginner or intermediate lifter.
Garret Q.
Man, 275 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Solid program. I'm normally a runner but am doing more strength training. Because the program prescribed increasing weight each week, I have made some obvious strength improvements (not to mention always being sore). I occasionally added more leg and back exercises, some other random accessory exercises, plus some drop sets.
Rachel N.
Woman, 415 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I’ve been able to increase my strength pretty well and it’s easy to follow. I swapped cable row for barbell row and swapped one of the pull ups for lat pull downs
Bailey Sorrow
Man3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Good starting point to build your own programs to. That is what Dr. Helms intended when he wrote these.
Ashley S.
Non-binary, 193 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Beginner-friendly, inclusive, easy to add in alternative exercises, and easy to follow instructions