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
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJun 05, 2024 03:04
- Last EditedJun 25, 2025 03:27
To Start The Program
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3
5 reps
5 reps
RPE 8
-
1B
Standing Calf Raise
1
4
8 reps
8 reps
RPE 8
-
2A
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 8
-
2B
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 8
-
3
Leg Curl
1
2
8 reps
8 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
-
1B
Standing Calf Raise
1
4
7 reps
7 reps
RPE 8
-
2A
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
-
2B
Bulgarian Split Squat (Dumbbell)
1
2
7 reps
8 reps
RPE 8
-
3
Leg Curl
1
2
7 reps
7 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3
3 reps
3 reps
RPE 8
-
1B
Standing Calf Raise
1
4
6 reps
6 reps
RPE 8
-
2A
Deadlift (Barbell)
1
3
3 reps
3 reps
RPE 8
-
2B
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
3
Leg Curl
1
2
6 reps
6 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
-
1B
Standing Calf Raise
3
6 reps
-
2A
Deadlift (Barbell)
3
3 reps
-
2B
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
3
Leg Curl
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
-
1B
Barbell Row
1
3
6 reps
6 reps
RPE 8
-
2A
Overhead Press (Barbell)
1
2
7 reps
7 reps
RPE 8
-
2B
Chin-Up (Weighted)
1
2
8 reps
8 reps
RPE 8
-
3A
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 8
-
3B
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
3
4 reps
4 reps
RPE 8
-
1B
Barbell Row
1
3
5 reps
5 reps
RPE 8
-
2A
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
-
2B
Chin-Up (Weighted)
1
2
7 reps
7 reps
RPE 8
-
3A
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
-
3B
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
3
3 reps
3 reps
RPE 8
-
1B
Barbell Row
1
3
4 reps
4 reps
RPE 8
-
2A
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2B
Chin-Up (Weighted)
1
2
6 reps
6 reps
RPE 8
-
3A
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 8
-
3B
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
-
1B
Barbell Row
3
4 reps
-
2A
Overhead Press (Barbell)
2
5 reps
-
2B
Chin-Up (Weighted)
2
6 reps
-
3A
Tricep Pushdown (Cable)
2
8 reps
-
3B
Bicep Curl (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
1
2
8 reps
8 reps
RPE 8
-
1B
Leg Press
1
2
8 reps
8 reps
RPE 8
-
1C
Seated Calf Raise
1
4
12-15 reps
12-15 reps
RPE 8
-
2A
Leg Extension
1
2
12 reps
12 reps
RPE 8
-
2B
Leg Curl
1
2
12 reps
12 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
1
2
7 reps
7 reps
RPE 8
-
1B
Leg Press
1
2
7 reps
7 reps
RPE 8
-
1C
Seated Calf Raise
1
4
12-15 reps
12-15 reps
RPE 8
-
2A
Leg Extension
1
2
10 reps
10 reps
RPE 8
-
2B
Leg Curl
1
2
10 reps
10 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
1
2
6 reps
6 reps
RPE 8
-
1B
Leg Press
1
2
6 reps
6 reps
RPE 8
-
1C
Seated Calf Raise
1
4
12-15 reps
12-15 reps
RPE 8
-
2A
Leg Extension
1
2
8 reps
8 reps
RPE 8
-
2B
Leg Curl
1
2
8 reps
8 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
2
6 reps
-
1B
Leg Press
2
6 reps
-
1C
Seated Calf Raise
3
12-15 reps
-
2A
Leg Extension
2
8 reps
-
2B
Leg Curl
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
-
1B
Lat Pulldown
1
2
8 reps
8 reps
RPE 8
-
2A
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
-
2B
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 8
-
3A
Dip (Weighted)
1
2
12 reps
12 reps
RPE 8
-
3B
Back Extension (Weighted)
1
2
12 reps
12 reps
RPE 8
-
4A
Chest Fly (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8
-
4B
Face Pull
1
1
12-15 reps
12-15 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
1
2
7 reps
7 reps
RPE 8
-
1B
Lat Pulldown
1
2
7 reps
7 reps
RPE 8
-
2A
Bench Press (Dumbbell)
1
2
7 reps
7 reps
RPE 8
-
2B
Seated Row (Cable)
1
2
7 reps
7 reps
RPE 8
-
3A
Dip (Weighted)
1
2
10 reps
10 reps
RPE 8
-
3B
Back Extension (Weighted)
1
2
10 reps
10 reps
RPE 8
-
4A
Chest Fly (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8
-
4B
Face Pull
1
1
12-15 reps
12-15 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
1B
Lat Pulldown
1
2
6 reps
6 reps
RPE 8
-
2A
Bench Press (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
2B
Seated Row (Cable)
1
2
6 reps
6 reps
RPE 8
-
3A
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
-
3B
Back Extension (Weighted)
1
2
8 reps
8 reps
RPE 8
-
4A
Chest Fly (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8
-
4B
Face Pull
1
1
12-15 reps
12-15 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
2
6 reps
-
1B
Lat Pulldown
2
6 reps
-
2A
Bench Press (Dumbbell)
2
6 reps
-
2B
Seated Row (Cable)
2
6 reps
-
3A
Dip (Weighted)
2
8 reps
-
3B
Back Extension (Weighted)
2
8 reps
-
4A
Chest Fly (Dumbbell)
2
12-15 reps
-
4B
Face Pull
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 8
-
1B
Overhead Tricep Extension (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
-
1C
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 8
-
2A
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
-
2B
Upright Row (Barbell)
1
2
12-15 reps
12-15 reps
RPE 8
-
2C
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 8
-
1B
Overhead Tricep Extension (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
-
1C
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 8
-
2A
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
-
2B
Upright Row (Barbell)
1
2
12-15 reps
12-15 reps
RPE 8
-
2C
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 8
-
1B
Overhead Tricep Extension (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
-
1C
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 8
-
2A
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
-
2B
Upright Row (Barbell)
1
2
12-15 reps
12-15 reps
RPE 8
-
2C
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
12-15 reps
-
1B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
1C
Cable Crunch
2
12-15 reps
-
2A
Lateral Raise (Cable)
2
12-15 reps
-
2B
Upright Row (Barbell)
2
12-15 reps
-
2C
Incline Curl (Dumbbell)
2
12-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Squat (Barbell)1 Set
3 Sets
5 Reps
5 Reps
@8
-
1B
Standing Calf Raise1 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 Curl1 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 Row1 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 Press1 Set
2 Sets
8 Reps
8 Reps
@8
-
1C
Seated Calf Raise1 Set
4 Sets
12-15 Reps
12-15 Reps
@8
-
2A
Leg Extension1 Set
2 Sets
12 Reps
12 Reps
@8
-
2B
Leg Curl1 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 Pulldown1 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 Pull1 Set
1 Set
12-15 Reps
12-15 Reps
@8
-
Day 5
1A
Hammer Curl1 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 Crunch1 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
-