Chest, Shoulders & Back Mesocycle

This Chest, Shoulders & Back focused mesocycle is a six-day schedule derived from the five-day a week Intermediate Bodybuilding Program based on the principles from the Muscle and Strength Pyramid: Training book by Dr. Eric Helms, Andy Morgan, and Andrea Valdez. 

Chest, Shoulders & Back muscle groups have approximately 1.5x set volume compared to other muscle groups.

It is designed to be repeated or alternated with an Intermediate Powerlifting Mesocycle. A deload is not specifically prescribed, and should be taken when felt necessary.

Weekly schedule
Day 1 - Lower Body
Day 2 - Upper Body
Day 3 - Arms, Shoulders & Core
Day 4 - Lower Body
Day 5 - Upper Body
Day 6 - Arms, Shoulders & Core

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Add 5lb (10lb compounds) if you hit your target first set RPE last week

Front Squat (Barbell)

Lower 1

Add 5lb if you hit your target first set RPE last week

Upper 1

Double Progression: Increase weight when all reps in all sets can be completed

Bench Press (Wide Grip)

Arms, Shoulders & Core

Deadlift (Barbell)

Lower 2

Upper 2

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