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Intermediate Bodybuilding Mesocycle (4-day)
by Stephen C.
1 athletes joined
Program Description
The Intermediate Bodybuilding Mesocycle is a four-day version derived from the 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. It is designed to be repeated or alternated with the Intermediate Powerlifting Mesocycle. Includes an optional fifth day to up volume on arms, shoulders and core. Weekly schedule Day 1 - Lower Body Day 2 - Upper Body Day 3 - Lower Body Day 4 - Upper Body Day 5 - Bro day (Optional)
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 05, 2024 03:04
Last Edited
Jun 10, 2024 11:00
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Week 1
1 / 4 Weeks
Day 1
1A
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
1B
Standing Calf Raise
1 Set
4 Sets
8 Reps
8 Reps
@8
2A
Deadlift (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2B
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@8
Day 2
1A
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
1B
Barbell Row
1 Set
3 Sets
6 Reps
6 Reps
@8
2A
Overhead Press (Barbell)
1 Set
2 Sets
7 Reps
7 Reps
@8
2B
Chin-Up (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
3A
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
3B
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 3
1A
Hip Thrust (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
1B
Leg Press
1 Set
2 Sets
8 Reps
8 Reps
@8
1C
Seated Calf Raise
1 Set
4 Sets
12-15 Reps
12-15 Reps
@8
2A
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@8
2B
Leg Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 4
1A
Overhead Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
1B
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@8
2A
Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
2B
Seated Row (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@8
3A
Dip (Weighted)
1 Set
2 Sets
12 Reps
12 Reps
@8
3B
Back Extension (Weighted)
1 Set
2 Sets
12 Reps
12 Reps
@8
4A
Chest Fly (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
4B
Face Pull
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
Day 5
1A
Hammer Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
1B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
1C
Cable Crunch
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
2A
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
2B
Upright Row (Barbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
2C
Incline Curl (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 1
1A
Squat (Barbell)
1 Set
3 Sets
4 Reps
4 Reps
@8
1B
Standing Calf Raise
1 Set
4 Sets
7 Reps
7 Reps
@8
2A
Deadlift (Barbell)
1 Set
3 Sets
4 Reps
4 Reps
@8
2B
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
7 Reps
8 Reps
@8
3
Leg Curl
1 Set
2 Sets
7 Reps
7 Reps
@8
Day 2
1A
Bench Press (Barbell)
1 Set
3 Sets
4 Reps
4 Reps
@8
1B
Barbell Row
1 Set
3 Sets
5 Reps
5 Reps
@8
2A
Overhead Press (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
@8
2B
Chin-Up (Weighted)
1 Set
2 Sets
7 Reps
7 Reps
@8
3A
Tricep Pushdown (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
3B
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
Day 3
1A
Hip Thrust (Barbell)
1 Set
2 Sets
7 Reps
7 Reps
@8
1B
Leg Press
1 Set
2 Sets
7 Reps
7 Reps
@8
1C
Seated Calf Raise
1 Set
4 Sets
12-15 Reps
12-15 Reps
@8
2A
Leg Extension
1 Set
2 Sets
10 Reps
10 Reps
@8
2B
Leg Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
Day 4
1A
Overhead Press (Dumbbell)
1 Set
2 Sets
7 Reps
7 Reps
@8
1B
Lat Pulldown
1 Set
2 Sets
7 Reps
7 Reps
@8
2A
Bench Press (Dumbbell)
1 Set
2 Sets
7 Reps
7 Reps
@8
2B
Seated Row (Cable)
1 Set
2 Sets
7 Reps
7 Reps
@8
3A
Dip (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@8
3B
Back Extension (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@8
4A
Chest Fly (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
4B
Face Pull
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
Day 5
1A
Hammer Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
1B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
1C
Cable Crunch
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
2A
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
2B
Upright Row (Barbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
2C
Incline Curl (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 1
1A
Squat (Barbell)
1 Set
3 Sets
3 Reps
3 Reps
@8
1B
Standing Calf Raise
1 Set
4 Sets
6 Reps
6 Reps
@8
2A
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
3 Reps
@8
2B
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
6 Reps
6 Reps
@8
3
Leg Curl
1 Set
2 Sets
6 Reps
6 Reps
@8
Day 2
1A
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
3 Reps
@8
1B
Barbell Row
1 Set
3 Sets
4 Reps
4 Reps
@8
2A
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
2B
Chin-Up (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@8
3A
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@8
3B
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
Day 3
1A
Hip Thrust (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
@8
1B
Leg Press
1 Set
2 Sets
6 Reps
6 Reps
@8
1C
Seated Calf Raise
1 Set
4 Sets
12-15 Reps
12-15 Reps
@8
2A
Leg Extension
1 Set
2 Sets
8 Reps
8 Reps
@8
2B
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@8
Day 4
1A
Overhead Press (Dumbbell)
1 Set
2 Sets
6 Reps
6 Reps
@8
1B
Lat Pulldown
1 Set
2 Sets
6 Reps
6 Reps
@8
2A
Bench Press (Dumbbell)
1 Set
2 Sets
6 Reps
6 Reps
@8
2B
Seated Row (Cable)
1 Set
2 Sets
6 Reps
6 Reps
@8
3A
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
3B
Back Extension (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
4A
Chest Fly (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
4B
Face Pull
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
Day 5
1A
Hammer Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
1B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
1C
Cable Crunch
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
2A
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
2B
Upright Row (Barbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
2C
Incline Curl (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 1
1A
Squat (Barbell)
3 Sets
3 Reps
1B
Standing Calf Raise
3 Sets
6 Reps
2A
Deadlift (Barbell)
3 Sets
3 Reps
2B
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
3
Leg Curl
2 Sets
6 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
3 Reps
1B
Barbell Row
3 Sets
4 Reps
2A
Overhead Press (Barbell)
2 Sets
5 Reps
2B
Chin-Up (Weighted)
2 Sets
6 Reps
3A
Tricep Pushdown (Cable)
2 Sets
8 Reps
3B
Bicep Curl (Dumbbell)
2 Sets
8 Reps
Day 3
1A
Hip Thrust (Barbell)
2 Sets
6 Reps
1B
Leg Press
2 Sets
6 Reps
1C
Seated Calf Raise
3 Sets
12-15 Reps
2A
Leg Extension
2 Sets
8 Reps
2B
Leg Curl
2 Sets
8 Reps
Day 4
1A
Overhead Press (Dumbbell)
2 Sets
6 Reps
1B
Lat Pulldown
2 Sets
6 Reps
2A
Bench Press (Dumbbell)
2 Sets
6 Reps
2B
Seated Row (Cable)
2 Sets
6 Reps
3A
Dip (Weighted)
2 Sets
8 Reps
3B
Back Extension (Weighted)
2 Sets
8 Reps
4A
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
4B
Face Pull
2 Sets
12-15 Reps
Day 5
1A
Hammer Curl
2 Sets
12-15 Reps
1B
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
1C
Cable Crunch
2 Sets
12-15 Reps
2A
Lateral Raise (Cable)
2 Sets
12-15 Reps
2B
Upright Row (Barbell)
2 Sets
12-15 Reps
2C
Incline Curl (Dumbbell)
2 Sets
12-15 Reps