77 reviews for Novice Bodybuilding Program (by Eric Helms)
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.
Rob M.
Man4 weeks complete
8 years of prior experience
Less than expected strength gains
Less than expected muscle gains
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.
Ally
Woman, 437 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
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
Ali S.
Man, 363 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Lack of women exercise or bodybuilding, Crosstraining or cross fit exercise functional exercise need to be added , Mobility exercise , AMRAP 
Anonymous
Man3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Great
Chris D.
Man, 295 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Great structured program. I am very quickly seeing both strength and muscle gain. This program has really helped me get the motivation to consistently go to the gym.
Jacob M.
Man, 325 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Incredible program. Focus on all the most important exercises and not too much fluff. But for intermediates has room for adding accessory exercises for focusing on particular muscle groups. Done it a couple times now.
Open Freelance
Man, 445 weeks complete
8 years of prior experience
As expected strength gains
Less than expected muscle gains
I have finished 6 weeks of program, and I can say that this is great program for strength building. Overall I have quit this program because I have had meniscus tear with ACL before this program and I simply couldn’t progress more on weight so that was only reason. I strongly suggest this program it will give you great results and for the beginners strong foundation.
Zuzanna K.
Woman, 215 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Great
Ian Smith
Man, 323 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Absolutely love this program. As a lifter with a little over a year of experience I’m guilty of having hopped around programs and tried a lot of stuff when starting out but this is by far my favorite program on here. I’m on week four and planning to do Eric helms intermediate version of this next. Highly recommend!
Anonymous
Man7 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
10/10 will run again. Satisfying steady gains. Structured for solid recovery. Happy with the progress. Thanks Eric!