147 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.
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.
Will D.
Man, 293 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Awesome app. Fits to my goals and needs
light_foot16
Man, 385 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Progressive challenges makes each week unpredictable and exciting.
Anonymous
Woman5 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Great program! Needs a little more bicep though
Kristina B.
Woman, 413 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
I had to make many modifications and I’m not experienced enough to know how to do that at stay on target with the prompted measures of this program and I think that may be what negatively impacted my gains. This program did get me out of my comfort zone though and help me out of a long rut of doing the same movements day after day. I don’t like change in my workouts but that’s also the whole point. Thanks!
Rohan Ghadi
Man, 317 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Good and carefully crafted program. Dr Eric is a great guy! I found out about him through this program.
Jackson Malloy
Man8 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Lol
Derek .
Man, 445 weeks complete
1 year of prior experience
More than expected strength gains
Less than expected muscle gains
This is a good program for strength gains. I didn’t see as much hypertrophy as hoped for but I was also working through a shoulder injury. I would do it again when looking to increase strength.