Muscle and Strength Pyramid

General guidelinesWarm 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 intensityRatings 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:<ul><li>Week 1: 180 lbs, reps 5,5,5</li><li>Week 2: 185 lbs, reps 4,4,4</li><li>Week 3: 190 lbs, reps 3,3,3</li><li>Week 4: 180 lbs, reps 3,3 (deload)</li><li>Week 5: 185 lbs, reps 5,5,5</li><li>Week 6: 190 lbs, reps 4,4,4</li><li>Week 7: 195 lbs, reps 3,3,3</li><li>Week 8: 190 lbs, reps 3,3 (deload)</li></ul>Example - 3 sets of 6-8 reps:<ul><li>Week 1: 110 lbs, reps 8,8,8</li><li>Week 2: 115 lbs, reps 7,7,7</li><li>Week 3: 120 lbs, reps 6,6,6</li><li>Week 4: 110 lbs, reps 6,6 (deload)</li><li>Week 5: 115 lbs, reps 8,8,8</li><li>etc.</li></ul>Example - 3 sets of 8-12 reps:<ul><li>Week 1: 50 lbs, reps 12,12,12</li><li>Week 2: 55 lbs, reps 10,10,10</li><li>Week 3: 60 lbs, reps 8,8,8</li><li>Week 4: 50 lbs, reps 8,8 (deload)</li><li>Week 5: 55 lbs, reps 12,12,12</li><li>etc.</li></ul>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:<ul><li>Week 1: 40 lbs, reps 14,13,12</li><li>Week 2: 40 lbs, reps 14,14,12</li><li>Week 3: 40 lbs, reps 14,14,13</li><li>Week 4: 40 lbs, reps 12,12 (deload)</li><li>Week 5: 40 lbs, reps 15,15,14</li><li>Week 6: 40 lbs, reps 15,15,15</li><li>Week 7: 45 lbs, reps 13,12,12</li><li>Week 8: 45 lbs, reps 12,12 (deload)</li></ul>

The Intermediate Bodybuilding Program is a five-day a week program based on the principles from the <a target="_blank" rel="noopener noreferrer nofollow" href="https://muscleandstrengthpyramids.com/">Muscle and Strength Pyramid: Training</a> 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<ul><li>Day 1 - Lower Body</li><li>Day 2 - Upper Body</li><li>Day 3 - Lower Body</li><li>Day 4 - Push</li><li>Day 5 - Pull</li></ul>Read below for general program programs and progression guidelines.

Intermediate Bodybuilding Program (by Eric Helms)

General guidelinesSpread your workouts out across the week and try to have no more than two sessions back to back. This is better for recovery.Rest for ~2-3 minutes for the main exercises; ~90 seconds for others.Spread your workouts out across the week and try to have no more than two sessions back to back.%1RM = % of 1-rep maximum. It is a guideline for how much you should load the bar the first time you start the program (only). If you don’t know this, just use an RPE of 8.1st Set RPE = a guideline for how many reps you should stop short of failure for your first set. 8 means to stop when you could do 2 more reps before failing. This determines how much load you should put on the bar.So, as you get stronger, the same load will feel lighter (a lower RPE) and you can increase the weight. The purpose of this is to help you manage fatigue.Progression guidlinesAfter the first session, just add weight in steady increments each time. (This is where ‘linear’ in linear progression comes from.)For the heavy full and lower body compound movements (e.g., squats and deadlifts) increase 10 lbs (~5 kg) from last week, assuming you can do so with good form. For other exercises that work less overall musculature, (e.g., the bench press, overhead presses, rows, and any isolation exercises) you’ll want to progress in 5 lb (~2.5 kg) or 2.5 lb increments.Example Novice Progression using 5x5:<ul><li>Week 1: Load 135 lbs, reps 5,5,5,5,5 (25) =&gt; add load next time</li><li>Week 2: Load 145 lbs, reps 5,5,5,5,5 (25) =&gt; add load next time</li><li>Week 3: Load 155 lbs, reps 5,5,5,5,3 (23) =&gt; same load next time</li><li>Week 4: Load 155 lbs, reps 5,5,5,5,5 (25) =&gt; add load next time</li><li>Week 5: Load 165 lbs, reps 5,5,5,5,5 (25) =&gt; add load next time</li></ul>What if you stall?Reduce the load by 10% if you fail to achieve your target reps in two consecutive workouts. The next workout, return to the weight you were unable to complete the target repetitions with and you will more than likely succeed. This is a very simple method of “deloading.” This is a strategy that allows built-up fatigue from weeks of training to dissipate, which in turn lets us continue progressing. There is no need to set this at specific time intervals for novice progression, but it will become necessary for intermediate progression.

The Novice Bodybuilding Program is a four-day a week program based on the principles from the <a target="_blank" rel="noopener noreferrer nofollow" href="https://muscleandstrengthpyramids.com/">Muscle and Strength Pyramid: Training</a> 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.

Muscle and Strength Pyramid

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