154 reviews for Intermediate Bodybuilding Program (by Eric Helms)
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.
Ivan J.
Man, 2911 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
I have trained this program for 11w during 15w. I had some time without Access to gym and few times had to rest more. It was probably too much volume and not enough of rest days. After this program I have switched to 3x Fullbody and I have better muscle and also strenght gains with less work. However I enjoyed workout, and the strenght was going up. So it wasnt pointless for sure.
Ali A.
Man, 335 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
I enjoy the structure and hassle free direction. So far I am feeling good and the result are showing.
Dimas A.
Man, 2511 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Its a pretty good program,but i suggest stick with the rep range as long as you still progressing
Claudio S.
Man, 435 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Nice program, a bit too much lower body for my taste as I also play soccer but decent
Antonio N.
Man, 255 years of prior experience
As expected strength gains
As expected muscle gains
Ok
Woman, 39
5 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
I really enjoyed this program
Libby
Woman, 453 weeks complete
8 years of prior experience
Less than expected muscle gains
My review should be taken with grain of salt. I had major sleep disruption in last few weeks, lots of unexpected BS impacting consistency.
Man
7 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Chris Robertson
Man, 4511 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
I usually do powerlifting, but I set several pr doing things program.
Edward W.
Man, 273 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Do NOT do this program if you want to be skinny and weak. Will give a more in depth review again at the end, but was prompted to review now. A lot of reviews have complained about the programmed lack of arms and shoulders, that’s true, but they may have forgotten one of Dr Helms’ great communications, to think for yourself. I’ve personally thrown in some additional paired sets in all workouts as there is time during rests, and am doing additional arm, shoulder, and abdominal volume on rest days to round the program out. Overall a great program, all bases covered, the progression model works well and is easy enough to self regulate. I highly recommend and will review again once the 12 weeks are complete.