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Intermediate Bodybuilding Mesocycle
by Stephen C.
Program Description
The Intermediate Bodybuilding Mesocycle is a six-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 two days to up volume on arms, shoulders and core. 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
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jul 08, 2024 02:54
Last Edited
Jul 08, 2024 03:13
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Week 1
1 / 3 Weeks
Day 1
1A
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
1B
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
1C
Standing Calf Raise
1 Set
4 Sets
8 Reps
8 Reps
@9
2A
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
2B
Single-Leg Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@8
Day 2
1A
Bench Press (Paused)
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
@9
3B
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
Day 3
1A
Bicep Curl (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
1B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
1C
Cable Crunch
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2A
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2B
Upright Row (Barbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2C
Incline Curl (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
Day 4
1A
Deadlift (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
1B
Front Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
1C
Seated Calf Raise
1 Set
4 Sets
12-15 Reps
12-15 Reps
@9
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 5
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 (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
4B
Face Pull
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 6
1A
Bicep Curl (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
1B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
1C
Cable Crunch
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2A
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2B
Upright Row (Barbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2C
Incline Curl (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
Day 1
1A
Squat (Barbell)
1 Set
3 Sets
4 Reps
4 Reps
@8
1B
Romanian Deadlift (Barbell)
1 Set
2 Sets
7 Reps
7 Reps
@8
1C
Standing Calf Raise
1 Set
4 Sets
7 Reps
7 Reps
@9
2A
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
7 Reps
7 Reps
@8
2B
Single-Leg Leg Curl
1 Set
2 Sets
7 Reps
7 Reps
@8
Day 2
1A
Bench Press (Paused)
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
@9
3B
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
Day 3
1A
Bicep Curl (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
1B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
1C
Cable Crunch
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2A
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2B
Upright Row (Barbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2C
Incline Curl (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
Day 4
1A
Deadlift (Barbell)
1 Set
3 Sets
4 Reps
4 Reps
@8
1B
Front Squat (Barbell)
1 Set
2 Sets
7 Reps
7 Reps
@8
1C
Seated Calf Raise
1 Set
4 Sets
12-15 Reps
12-15 Reps
@9
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 5
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 (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
4B
Face Pull
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 6
1A
Bicep Curl (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
1B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
1C
Cable Crunch
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2A
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2B
Upright Row (Barbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2C
Incline Curl (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
Day 1
1A
Squat (Barbell)
1 Set
3 Sets
3 Reps
3 Reps
@8
1B
Romanian Deadlift (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
@8
1C
Standing Calf Raise
1 Set
4 Sets
6 Reps
6 Reps
@9
2A
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
6 Reps
6 Reps
@8
2B
Single-Leg Leg Curl
1 Set
2 Sets
6 Reps
6 Reps
@8
Day 2
1A
Bench Press (Paused)
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
@9
3B
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@9
Day 3
1A
Bicep Curl (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
1B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
1C
Cable Crunch
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2A
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2B
Upright Row (Barbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2C
Incline Curl (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
Day 4
1A
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
3 Reps
@8
1B
Front Squat (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
@8
1C
Seated Calf Raise
1 Set
4 Sets
12-15 Reps
12-15 Reps
@9
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 5
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 (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
4B
Face Pull
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 6
1A
Bicep Curl (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
1B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
1C
Cable Crunch
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2A
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2B
Upright Row (Barbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2C
Incline Curl (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9