Intermediate Bodybuilding Program (by Eric Helms)
Five-day a week program based on the principles from the Muscle and Strength Pyramid: Training
Overview
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.
General guidelines
Warm up before you train so that your core temperature is raised.
Rest for ~2-4 minutes for the main exercises; ~90-120 seconds for others.
There is an optional deload week every fourth week. Follow the deload checklist to determine whether to deload.
% of 1RM and RPE intensity
Ratings of Perceived Exertion (RPE) is based on reps you can do before failure. RPE 10 is max effort, meaining you can't do another rep before failure. RPE 9 is you can do 1 more rep before failure. RPE 8 is you can do 2 more reps, etc.
Percentage of 1 Rep Max % is to help guide your loading in this program to estimate an RPE 8 for your first set. Use the same weight for your subsequent sets.
Wave Loading Progression (Compound Exercises)
Use 'wave loading' model for compound exercises in the target rep ranges of 3-5, 4-6, 6-8, and 8-12 reps.
Start with a weight where you can complete the target sets at the top end of the rep range, without needing a spot and rarely hitting failure on the last set.
For each successive week, increase the load by 5 lb (2.5 kg) and reduce the number of reps for each set by one. For rep ranges in 8-12, reduce reps by 2.
Deload every fourth week if necessary by reducing sets by 1/3 and using the lowest weight and reps used over the previous 3 weeks.
Example - 3 sets of 3-5 reps:
Week 1: 180 lbs, reps 5,5,5
Week 2: 185 lbs, reps 4,4,4
Week 3: 190 lbs, reps 3,3,3
Week 4: 180 lbs, reps 3,3 (deload)
Week 5: 185 lbs, reps 5,5,5
Week 6: 190 lbs, reps 4,4,4
Week 7: 195 lbs, reps 3,3,3
Week 8: 190 lbs, reps 3,3 (deload)
Example - 3 sets of 6-8 reps:
Week 1: 110 lbs, reps 8,8,8
Week 2: 115 lbs, reps 7,7,7
Week 3: 120 lbs, reps 6,6,6
Week 4: 110 lbs, reps 6,6 (deload)
Week 5: 115 lbs, reps 8,8,8
etc.
Example - 3 sets of 8-12 reps:
Week 1: 50 lbs, reps 12,12,12
Week 2: 55 lbs, reps 10,10,10
Week 3: 60 lbs, reps 8,8,8
Week 4: 50 lbs, reps 8,8 (deload)
Week 5: 55 lbs, reps 12,12,12
etc.
Double Progression (Isolation Movements)
Use 'double progression' model for your isolation exercises in the target 12-15 rep ranges.
Start with a load where you feel you can get pretty close to 15 reps for 3 sets (but not quite).
Then add reps each week, trying to get to the goal of 3×15. Take as many sessions as you need to achieve this.
Once you can do the top end of the rep range for all sets, increase weight and restart at the lower rep range,
Example - 3 sets of 12-15 reps:
Week 1: 40 lbs, reps 14,13,12
Week 2: 40 lbs, reps 14,14,12
Week 3: 40 lbs, reps 14,14,13
Week 4: 40 lbs, reps 12,12 (deload)
Week 5: 40 lbs, reps 15,15,14
Week 6: 40 lbs, reps 15,15,15
Week 7: 45 lbs, reps 13,12,12
Week 8: 45 lbs, reps 12,12 (deload)
Who it's for
Reviews
I really wanted to love this program. The first two days of program were amazing. But the last three days were way too easy. Only 4 exercises on pull and push. No bicep exercise for pull day. Maybe for a beginner this would be a good program but someone trying to push at the intermediate or advanced level, just not enough volume.
I like this program! Monday and Tuesday are super long days compared to the rest of the week but it’s fine as long as you allocate enough time to it. I am a woman in a calorie deficit so I don’t ever expect crazy strength gains but this program does ensure that I am increasing weight each week and I feel like I am getting slowly but surely stronger. The exercises themselves are great. Tried and true stuff, the big 3 compounds, and nothing goofy lol. Can recommend
Nice workout program
It's flexible and not proscriptive. The progression rules are intuitive. I train around bouldering as my main hobby so I have to juggle the days to manage overtraining so this program being built around upper/lower/push/pull splits really helps.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | @8 |
| 3 | 5 reps | — | ||
| 2 | Deadlift (Barbell) | 1 | 5 reps | @8 |
| 3 | 5 reps | — | ||
| 3 | Bulgarian Split Squat (Dumbbell) | 1 | 8 reps | @8 |
| 2 | 8 reps | — | ||
| 4 | Leg Curl | 1 | 8 reps | @8 |
| 2 | 8 reps | — | ||
| 5 | Standing Calf Raise | 1 | 8 reps | @8 |
| 4 | 8 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | @8 |
| 3 | 5 reps | — | ||
| 2 | Barbell Row | 1 | 6 reps | @8 |
| 3 | 6 reps | — | ||
| 3 | Overhead Press (Barbell) | 1 | 7 reps | @8 |
| 2 | 7 reps | — | ||
| 4 | Chin-Up (Weighted) | 1 | 8 reps | @8 |
| 2 | 8 reps | — | ||
| 5 | Tricep Pushdown (Cable) | 1 | 12 reps | @8 |
| 2 | 12 reps | — | ||
| 6 | Bicep Curl (Dumbbell) | 1 | 12 reps | @8 |
| 2 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 1 | 8 reps | @8 |
| 2 | 8 reps | — | ||
| 2 | Leg Press | 1 | 8 reps | @8 |
| 2 | 8 reps | — | ||
| 3 | Leg Extension | 1 | 12 reps | @8 |
| 2 | 12 reps | — | ||
| 4 | Leg Curl | 1 | 12 reps | @8 |
| 2 | 12 reps | — | ||
| 5 | Seated Calf Raise | 1 | 12–15 reps | @8 |
| 4 | 12–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 8 reps | @8 |
| 2 | 8 reps | — | ||
| 2 | Bench Press (Dumbbell) | 1 | 8 reps | @8 |
| 2 | 8 reps | — | ||
| 3 | Dip (Weighted) | 1 | 12 reps | @8 |
| 2 | 12 reps | — | ||
| 4 | Chest Fly | 1 | 12–15 reps | @8 |
| 2 | 12–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Row | 1 | 8 reps | @8 |
| 2 | 8 reps | — | ||
| 2 | Lat Pulldown | 1 | 8 reps | @8 |
| 2 | 8 reps | — | ||
| 3 | Back Extension (Weighted) | 1 | 12 reps | @8 |
| 2 | 12 reps | — | ||
| 4 | Face Pull | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | — |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Dr. Eric Helms is the Chief Science Officer and co-founder of 3D Muscle Journey (3DMJ), where he guides athletes in leveraging their strengths, staying updated with best practices, and communicating science effectively to achieve sustainable high performance. He is also the chief author of the acclaimed Muscle and Strength Pyramids books and a co-founder of the Monthly Applications in Strength Sport (MASS) research review.
Dr. Helms is a Senior Research Fellow at the Sports Performance Research Institute New Zealand at Auckland University of Technology, where he mentors master's and PhD students in applied strength and physique sport science. His research encompasses training, nutrition, and psychology for strength and physique athletes.
Academically, Dr. Helms holds a PhD in Strength and Conditioning, focusing on autoregulating powerlifting, two master's degrees—one in exercise science and the other in sports nutrition—and a bachelor's degree in sports management, fitness, and wellness. His extensive educational background supports his evidence-based approach to coaching and research.
As an athlete, Dr. Helms is a WNBF Pro natural bodybuilder and has competed in numerous strength sports, including 17 powerlifting meets, 3 Olympic weightlifting meets, 2 Strongman competitions, and 13 natural bodybuilding competitions. His personal experience in competitive sports enhances his ability to coach athletes at all levels, from novices to world champions.
Dr. Helms is also a prolific content creator, co-hosting the Iron Culture Podcast with Omar Isuf and regularly publishing peer-reviewed articles and book chapters on strength and conditioning, nutrition, and personal training. His dedication to bridging the gap between science and practice has made him a respected figure in the fitness community.
The Muscle and Strength Pyramid books
Navigating the available fitness information online can be confusing and time-consuming at best, and a minefield of misinformation at worst. One inherent problem is that information online is always presented as supremely important and as the next ‘big thing,’ without context or any understanding of priorities.
Enter The Muscle and Strength Pyramid books. The foundational concept of these books is understanding priorities and context, so you can take all the pieces of the puzzle and fit them together into an actionable plan.
The chief author of the books, Dr. Eric Helms, has not only the academic understanding of training and nutrition as an active researcher but also extensive practical experience. He has been a personal trainer, powerlifting and bodybuilding coach since 2005. In addition, he has the minds of Andrea Valdez, and Andy Morgan to ensure the concepts are communicated clearly and effectively communicated and no stone is left unturned.
Common questions
Yes, Intermediate Bodybuilding Program (by Eric Helms) is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Intermediate Bodybuilding Program (by Eric Helms) is structured around 5 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Intermediate Bodybuilding Program (by Eric Helms) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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