Novice Bodybuilding Program (by Eric Helms)
4-day a week program based on the principles from the book Muscle & Strength Pyramid: Training
Overview
The Novice Bodybuilding Program is a four-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 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.
General guidelines
Spread 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 guidlines
After 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:
Week 1: Load 135 lbs, reps 5,5,5,5,5 (25) => add load next time
Week 2: Load 145 lbs, reps 5,5,5,5,5 (25) => add load next time
Week 3: Load 155 lbs, reps 5,5,5,5,3 (23) => same load next time
Week 4: Load 155 lbs, reps 5,5,5,5,5 (25) => add load next time
Week 5: Load 165 lbs, reps 5,5,5,5,5 (25) => add load next time
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.
Who it's for
Reviews
Calling this beginner is absolute horse shit. I've come back from a period of reduced training and was looking for something beginner level to ease back into it. So it throws 3x5 squats and deadlifts at 82.5% of my max. I even reduced my training max by about 20%. Still couldn't hit it. I am not weak and I have been able to handle high volume prior to my reduced training, but this is far too much to call beginner level. Left me feeling worse than when I started. Thanks for nothing.
I dont care for heavy squats and deadlifts on the same day so I moved those around. Also had to modify equipment as stations were or were not available at the time. This was a good program besides. Volume when necessary but not a ton that it gets boring and over done. Comming back from a knee injury so I made some great gains throughput recovery
Lack of women exercise or bodybuilding, Crosstraining or cross fit exercise functional exercise need to be added , Mobility exercise , AMRAP 
Great
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps | 82.5% |
| 2 | Deadlift (Barbell) | 3 | 5 reps | 82.5% |
| 3 | Bulgarian Split Squat (Dumbbell) | 1 | 8 reps | @8 |
| 2 | 8 reps | — | ||
| 4 | Standing Calf Raise | 1 | 8 reps | @8 |
| 3 | 8 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps | 82.5% |
| 2 | Seated Row (Cable) | 1 | 5 reps | @8 |
| 2 | 5 reps | — | ||
| 3 | Overhead Press (Barbell) | 2 | 8 reps | 72.5% |
| 4 | Chin-Up (Weighted) | 1 | 8 reps | @8 |
| 1 | 8 reps | — | ||
| 5 | Chest Fly (Cable) | 1 | 15 reps | @8 |
| 1 | 15 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 | 15 reps | @8 |
| 3 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 10 reps | 67.5% |
| 2 | Seated Row (Cable) | 1 | 10 reps | @8 |
| 2 | 10 reps | — | ||
| 3 | Incline Bench Press (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | — | ||
| 4 | Chin-Up (Weighted) | 1 | 12 reps | @8 |
| 1 | 12 reps | — | ||
| 5 | Tricep Pushdown (Cable) | 1 | 12 reps | @8 |
| 1 | 12 reps | — | ||
| 6 | Bicep Curl (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 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, Novice 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.
Novice Bodybuilding Program (by Eric Helms) is structured around 4 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.
Novice 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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