Intermediate Bodybuilding Program (by Eric Helms)

4.37 (38 reviews)
Five-day a week program based on the principles from the Muscle and Strength Pyramid: Training
Program Description

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.

Program Overview
CoachMuscle and Strength Pyramidverified coach
LevelIntermediate
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week5 days
Program Length12 weeks
Start the program
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Week 1 · Mesocycle 1
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)1
5
@8
3
5
-
Deadlift (Barbell)1
5
@8
3
5
-
Bulgarian Split Squat (Dumbbell)1
8
@8
2
8
-
Leg Curl1
8
@8
2
8
-
Standing Calf Raise1
8
@8
4
8
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
5
@8
3
5
-
Barbell Row1
6
@8
3
6
-
Overhead Press (Barbell)1
7
@8
2
7
-
Chin-Up (Weighted)1
8
@8
2
8
-
Tricep Pushdown (Cable)1
12
@8
2
12
-
Bicep Curl (Dumbbell)1
12
@8
2
12
-
Day 3
ExerciseSetsRepsRPE
Hip Thrust (Barbell)1
8
@8
2
8
-
Leg Press1
8
@8
2
8
-
Leg Extension1
12
@8
2
12
-
Leg Curl1
12
@8
2
12
-
Seated Calf Raise1
12-15
@8
4
12-15
-
Day 4
ExerciseSetsRepsRPE
Overhead Press (Barbell)1
8
@8
2
8
-
Bench Press (Dumbbell)1
8
@8
2
8
-
Dip (Weighted)1
12
@8
2
12
-
Chest Fly1
12-15
@8
2
12-15
-
Day 5
ExerciseSetsRepsRPE
Seated Row1
8
@8
2
8
-
Lat Pulldown1
8
@8
2
8
-
Back Extension (Weighted)1
12
@8
2
12
-
Face Pull1
12-15
@8
1
12-15
-
Week 2 · Mesocycle 1
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)1
4
@8
3
4
-
Deadlift (Barbell)1
4
@8
3
4
-
Bulgarian Split Squat (Dumbbell)1
7
@8
2
7
-
Leg Curl1
7
@8
2
7
-
Standing Calf Raise1
7
@8
4
7
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
4
@8
3
4
-
Barbell Row1
5
@8
3
5
-
Overhead Press (Barbell)1
6
@8
2
6
-
Chin-Up (Weighted)1
7
@8
2
7
-
Tricep Pushdown (Cable)1
10
@8
2
10
-
Bicep Curl (Dumbbell)1
10
@8
2
10
-
Day 3
ExerciseSetsRepsRPE
Hip Thrust (Barbell)1
7
@8
2
7
-
Leg Press1
7
@8
2
7
-
Leg Extension1
10
@8
2
10
-
Leg Curl1
10
@8
2
10
-
Seated Calf Raise1
12-15
@8
4
12-15
-
Day 4
ExerciseSetsRepsRPE
Overhead Press (Barbell)1
7
@8
2
7
-
Bench Press (Dumbbell)1
7
@8
2
7
-
Dip (Weighted)1
10
@8
2
10
-
Chest Fly1
12-15
@8
2
12-15
-
Day 5
ExerciseSetsRepsRPE
Seated Row1
7
@8
2
7
-
Lat Pulldown1
7
@8
2
7
-
Back Extension (Weighted)1
10
@8
2
10
-
Face Pull1
12-15
@8
1
12-15
-
Week 3 · Mesocycle 1
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)1
3
@8
3
3
-
Deadlift (Barbell)1
3
@8
3
3
-
Bulgarian Split Squat (Dumbbell)1
6
@8
2
6
-
Leg Curl1
6
@8
2
6
-
Standing Calf Raise1
6
@8
4
6
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
3
@8
3
3
-
Barbell Row1
4
@8
3
4
-
Overhead Press (Barbell)1
5
@8
2
5
-
Chin-Up (Weighted)1
6
@8
2
6
-
Tricep Pushdown (Cable)1
8
@8
2
8
-
Bicep Curl (Dumbbell)1
10
@8
2
10
-
Day 3
ExerciseSetsRepsRPE
Hip Thrust (Barbell)1
6
@8
2
6
-
Leg Press1
6
@8
2
6
-
Leg Extension1
8
@8
2
8
-
Leg Curl1
8
@8
2
8
-
Seated Calf Raise1
12-15
@8
4
12-15
-
Day 4
ExerciseSetsRepsRPE
Overhead Press (Barbell)1
6
@8
2
6
-
Bench Press (Dumbbell)1
6
@8
2
6
-
Dip (Weighted)1
8
@8
2
8
-
Chest Fly1
12-15
@8
2
12-15
-
Day 5
ExerciseSetsRepsRPE
Seated Row1
6
@8
2
6
-
Lat Pulldown1
6
@8
2
6
-
Back Extension (Weighted)1
8
@8
2
8
-
Face Pull1
12-15
@8
1
12-15
-
Week 4 · Optional Deload
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)1
3
-
2
3
-
Deadlift (Barbell)1
3
-
2
3
-
Bulgarian Split Squat (Dumbbell)2
6
-
Leg Curl2
6
-
Standing Calf Raise3
6
-
--
--
--
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)3
3
-
Barbell Row3
4
-
Overhead Press (Barbell)2
5
-
Chin-Up (Weighted)2
6
-
Tricep Pushdown (Cable)2
8
-
Bicep Curl (Dumbbell)2
10
-
--
--
--
--
--
--
Day 3
ExerciseSetsRepsRPE
Hip Thrust (Barbell)2
6
-
Leg Press2
6
-
Leg Extension2
8
-
Leg Curl2
8
-
Seated Calf Raise3
12-15
-
--
--
--
--
--
Day 4
ExerciseSetsRepsRPE
Overhead Press (Barbell)2
6
-
Bench Press (Dumbbell)2
6
-
Dip (Weighted)2
8
-
Chest Fly2
12-15
-
--
--
--
--
Day 5
ExerciseSetsRepsRPE
Seated Row2
6
-
Lat Pulldown1
6
@8
2
6
-
Back Extension (Weighted)1
8
@8
2
8
-
Face Pull1
12-15
@8
1
12-15
-
--
Week 5 · Mesocycle 2
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)1
5
@8
3
5
-
Deadlift (Barbell)1
5
@8
3
5
-
Bulgarian Split Squat (Dumbbell)1
8
@8
2
8
-
Leg Curl1
8
@8
2
8
-
Standing Calf Raise1
8
@8
4
8
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
5
@8
3
5
-
Barbell Row1
6
@8
3
6
-
Overhead Press (Barbell)1
7
@8
2
7
-
Chin-Up (Weighted)1
8
@8
2
8
-
Tricep Pushdown (Cable)1
12
@8
2
12
-
Bicep Curl (Dumbbell)1
12
@8
2
12
-
Day 3
ExerciseSetsRepsRPE
Hip Thrust (Barbell)1
8
@8
2
8
-
Leg Press1
8
@8
2
8
-
Leg Extension1
12
@8
2
12
-
Leg Curl1
12
@8
2
12
-
Seated Calf Raise1
12-15
@8
4
12-15
-
Day 4
ExerciseSetsRepsRPE
Overhead Press (Barbell)1
8
@8
2
8
-
Bench Press (Dumbbell)1
8
@8
2
8
-
Dip (Weighted)1
12
@8
2
12
-
Chest Fly1
12-15
@8
2
12-15
-
Day 5
ExerciseSetsRepsRPE
Seated Row1
8
@8
2
8
-
Lat Pulldown1
8
@8
2
8
-
Back Extension (Weighted)1
12
@8
2
12
-
Face Pull1
12-15
@8
1
12-15
-
Week 6 · Mesocycle 2
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)1
4
@8
3
4
-
Deadlift (Barbell)1
4
@8
3
4
-
Bulgarian Split Squat (Dumbbell)1
7
@8
2
7
-
Leg Curl1
7
@8
2
7
-
Standing Calf Raise1
7
@8
4
7
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
4
@8
3
4
-
Barbell Row1
5
@8
3
5
-
Overhead Press (Barbell)1
6
@8
2
6
-
Chin-Up (Weighted)1
7
@8
2
7
-
Tricep Pushdown (Cable)1
10
@8
2
10
-
Bicep Curl (Dumbbell)1
10
@8
2
10
-
Day 3
ExerciseSetsRepsRPE
Hip Thrust (Barbell)1
7
@8
2
7
-
Leg Press1
7
@8
2
7
-
Leg Extension1
10
@8
2
10
-
Leg Curl1
10
@8
2
10
-
Seated Calf Raise1
12-15
@8
4
12-15
-
Day 4
ExerciseSetsRepsRPE
Overhead Press (Barbell)1
7
@8
2
7
-
Bench Press (Dumbbell)1
7
@8
2
7
-
Dip (Weighted)1
10
@8
2
10
-
Chest Fly1
12-15
@8
2
12-15
-
Day 5
ExerciseSetsRepsRPE
Seated Row1
7
@8
2
7
-
Lat Pulldown1
7
@8
2
7
-
Back Extension (Weighted)1
10
@8
2
10
-
Face Pull1
12-15
@8
1
12-15
-
Week 7 · Mesocycle 2
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)1
3
@8
3
3
-
Deadlift (Barbell)1
3
@8
3
3
-
Bulgarian Split Squat (Dumbbell)1
6
@8
2
6
-
Leg Curl1
6
@8
2
6
-
Standing Calf Raise1
6
@8
4
6
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
3
@8
3
3
-
Barbell Row1
4
@8
3
4
-
Overhead Press (Barbell)1
5
@8
2
5
-
Chin-Up (Weighted)1
6
@8
2
6
-
Tricep Pushdown (Cable)1
8
@8
2
8
-
Bicep Curl (Dumbbell)1
10
@8
2
10
-
Day 3
ExerciseSetsRepsRPE
Hip Thrust (Barbell)1
6
@8
2
6
-
Leg Press1
6
@8
2
6
-
Leg Extension1
8
@8
2
8
-
Leg Curl1
8
@8
2
8
-
Seated Calf Raise1
12-15
@8
4
12-15
-
Day 4
ExerciseSetsRepsRPE
Overhead Press (Barbell)1
6
@8
2
6
-
Bench Press (Dumbbell)1
6
@8
2
6
-
Dip (Weighted)1
8
@8
2
8
-
Chest Fly1
12-15
@8
2
12-15
-
Day 5
ExerciseSetsRepsRPE
Seated Row1
6
@8
2
6
-
Lat Pulldown1
6
@8
2
6
-
Back Extension (Weighted)1
8
@8
2
8
-
Face Pull1
12-15
@8
1
12-15
-
Week 8 · Optional Deload
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)1
3
-
2
3
-
Deadlift (Barbell)1
3
-
2
3
-
Bulgarian Split Squat (Dumbbell)2
6
-
Leg Curl2
6
-
Standing Calf Raise3
6
-
--
--
--
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)3
3
-
Barbell Row3
4
-
Overhead Press (Barbell)2
5
-
Chin-Up (Weighted)2
6
-
Tricep Pushdown (Cable)2
8
-
Bicep Curl (Dumbbell)2
10
-
--
--
--
--
--
--
Day 3
ExerciseSetsRepsRPE
Hip Thrust (Barbell)2
6
-
Leg Press2
6
-
Leg Extension2
8
-
Leg Curl2
8
-
Seated Calf Raise3
12-15
-
--
--
--
--
--
Day 4
ExerciseSetsRepsRPE
Overhead Press (Barbell)2
6
-
Bench Press (Dumbbell)2
6
-
Dip (Weighted)2
8
-
Chest Fly2
12-15
-
--
--
--
--
Day 5
ExerciseSetsRepsRPE
Seated Row2
6
-
Lat Pulldown1
6
@8
2
6
-
Back Extension (Weighted)1
8
@8
2
8
-
Face Pull1
12-15
@8
1
12-15
-
--
Week 9 · Mesocycle 3
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)1
5
@8
3
5
-
Deadlift (Barbell)1
5
@8
3
5
-
Bulgarian Split Squat (Dumbbell)1
8
@8
2
8
-
Leg Curl1
8
@8
2
8
-
Standing Calf Raise1
8
@8
4
8
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
5
@8
3
5
-
Barbell Row1
6
@8
3
6
-
Overhead Press (Barbell)1
7
@8
2
7
-
Chin-Up (Weighted)1
8
@8
2
8
-
Tricep Pushdown (Cable)1
12
@8
2
12
-
Bicep Curl (Dumbbell)1
12
@8
2
12
-
Day 3
ExerciseSetsRepsRPE
Hip Thrust (Barbell)1
8
@8
2
8
-
Leg Press1
8
@8
2
8
-
Leg Extension1
12
@8
2
12
-
Leg Curl1
12
@8
2
12
-
Seated Calf Raise1
12-15
@8
4
12-15
-
Day 4
ExerciseSetsRepsRPE
Overhead Press (Barbell)1
8
@8
2
8
-
Bench Press (Dumbbell)1
8
@8
2
8
-
Dip (Weighted)1
12
@8
2
12
-
Chest Fly1
12-15
@8
2
12-15
-
Day 5
ExerciseSetsRepsRPE
Seated Row1
8
@8
2
8
-
Lat Pulldown1
8
@8
2
8
-
Back Extension (Weighted)1
12
@8
2
12
-
Face Pull1
12-15
@8
1
12-15
-
Week 10 · Mesocycle 3
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)1
4
@8
3
4
-
Deadlift (Barbell)1
4
@8
3
4
-
Bulgarian Split Squat (Dumbbell)1
7
@8
2
7
-
Leg Curl1
7
@8
2
7
-
Standing Calf Raise1
7
@8
4
7
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
4
@8
3
4
-
Barbell Row1
5
@8
3
5
-
Overhead Press (Barbell)1
6
@8
2
6
-
Chin-Up (Weighted)1
7
@8
2
7
-
Tricep Pushdown (Cable)1
10
@8
2
10
-
Bicep Curl (Dumbbell)1
10
@8
2
10
-
Day 3
ExerciseSetsRepsRPE
Hip Thrust (Barbell)1
7
@8
2
7
-
Leg Press1
7
@8
2
7
-
Leg Extension1
10
@8
2
10
-
Leg Curl1
10
@8
2
10
-
Seated Calf Raise1
12-15
@8
4
12-15
-
Day 4
ExerciseSetsRepsRPE
Overhead Press (Barbell)1
7
@8
2
7
-
Bench Press (Dumbbell)1
7
@8
2
7
-
Dip (Weighted)1
10
@8
2
10
-
Chest Fly1
12-15
@8
2
12-15
-
Day 5
ExerciseSetsRepsRPE
Seated Row1
7
@8
2
7
-
Lat Pulldown1
7
@8
2
7
-
Back Extension (Weighted)1
10
@8
2
10
-
Face Pull1
12-15
@8
1
12-15
-
Week 11 · Mesocycle 3
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)1
3
@8
3
3
-
Deadlift (Barbell)1
3
@8
3
3
-
Bulgarian Split Squat (Dumbbell)1
6
@8
2
6
-
Leg Curl1
6
@8
2
6
-
Standing Calf Raise1
6
@8
4
6
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
3
@8
3
3
-
Barbell Row1
4
@8
3
4
-
Overhead Press (Barbell)1
5
@8
2
5
-
Chin-Up (Weighted)1
6
@8
2
6
-
Tricep Pushdown (Cable)1
8
@8
2
8
-
Bicep Curl (Dumbbell)1
10
@8
2
10
-
Day 3
ExerciseSetsRepsRPE
Hip Thrust (Barbell)1
6
@8
2
6
-
Leg Press1
6
@8
2
6
-
Leg Extension1
8
@8
2
8
-
Leg Curl1
8
@8
2
8
-
Seated Calf Raise1
12-15
@8
4
12-15
-
Day 4
ExerciseSetsRepsRPE
Overhead Press (Barbell)1
6
@8
2
6
-
Bench Press (Dumbbell)1
6
@8
2
6
-
Dip (Weighted)1
8
@8
2
8
-
Chest Fly1
12-15
@8
2
12-15
-
Day 5
ExerciseSetsRepsRPE
Seated Row1
6
@8
2
6
-
Lat Pulldown1
6
@8
2
6
-
Back Extension (Weighted)1
8
@8
2
8
-
Face Pull1
12-15
@8
1
12-15
-
Week 12 · Optional Deload
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)1
3
-
2
3
-
Deadlift (Barbell)1
3
-
2
3
-
Bulgarian Split Squat (Dumbbell)2
6
-
Leg Curl2
6
-
Standing Calf Raise3
6
-
--
--
--
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)3
3
-
Barbell Row3
4
-
Overhead Press (Barbell)2
5
-
Chin-Up (Weighted)2
6
-
Tricep Pushdown (Cable)2
8
-
Bicep Curl (Dumbbell)2
10
-
--
--
--
--
--
--
Day 3
ExerciseSetsRepsRPE
Hip Thrust (Barbell)2
6
-
Leg Press2
6
-
Leg Extension2
8
-
Leg Curl2
8
-
Seated Calf Raise3
12-15
-
--
--
--
--
--
Day 4
ExerciseSetsRepsRPE
Overhead Press (Barbell)2
6
-
Bench Press (Dumbbell)2
6
-
Dip (Weighted)2
8
-
Chest Fly2
12-15
-
--
--
--
--
Day 5
ExerciseSetsRepsRPE
Seated Row2
6
-
Lat Pulldown1
6
@8
2
6
-
Back Extension (Weighted)1
8
@8
2
8
-
Face Pull1
12-15
@8
1
12-15
-
--
What People Are Saying
4.4/5
EduardoMan, 27
10 weeks complete
10 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program.
a day ago
Bryce D.Man, 30
4 weeks complete
No modifications
Excellent program.
a day ago
Rohan B.Man, 26
4 weeks complete
7 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Added more self and arm work to the push & pull days, needs tweaking
3 days ago
Akul R.Man, 18
0 weeks complete
No modifications
You should
4 days ago
Jordan IWoman, 30
6 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
I loved this program! It was fun to run, the lower reps on squat/deadlift were super clutch and it was cool to get stronger as well as make noticeable muscle gains. I loved that I got to OHP twice a week and was able to put up some pretty decent singles after I was done with this program. I definitely got noticeably bigger in the upper body despite being at maintenance cals and put probably 20-25lbs on my DL.
4 days ago
Kelly M.Man, 55
6 weeks complete
20 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
Great holistic program with short less than a hour workouts.
a month ago
Tom V.Man, 40
4 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Felt like i had to add a few sets for delts but overall satisfied with the progression
2 months ago
FeloMan, 33
5 weeks complete
Marginal modifications
warm up sets are not specified
3 months ago
Evelyn C.Woman, 31
8 weeks complete
More than expected strength gains
More than expected muscle gains
Marginal modifications
I love that you can switch exercises. I have referred family to this program bc of how much I enjoy it. It’s convenient and user friendly. I am seeing arm definition which is a first to me! I’m not sure how much muscle I’ve gained but my arms went from chubby to strong/lean. I get so juiced seeing my numbers go up when doing movements. Genuinely enjoy this program. I finally get why people do the same workouts every week and increase weight. It’s all clicking.
4 months ago
Michael I.Man, 31
5 weeks complete
2 years of prior experience
Marginal modifications
Na
4 months ago

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)