Eric Helms 5-day intermediate bodybuilding routine

[bruchtel]

Eric Helms 5 day Intermediate Bodybuilding program

1 - Lower

SQ variant 3x3-5
DL variant 3x3-5
SL variant 3x5-7
Leg Ext 3x6-8
St calf 4x6-8

2 - Upper
Hor Push 5x3-5
Hor Pull 4x4-6
Ver Push 4x5-7
Ver Pull 3x6-8
Triceps 3x8-12
Biceps 3x8-12

3 - Lower

HH variant - 3x6-8
LP variant 3x6-8
SL Variant 3x8-12
Leg Ext 3x8-12
Leg Curl 3x8-12
Se Calf 4x12-15

4 - Push
Ver Push 3x6-8
Hor Push 3x6-8
Dips 3x8-12
Triceps 2x12-15
Flys 3x12-15

5 - Pull
Hor Pull 3x6-8
Ver Pull 3x6-8
WT B Ext 3x8-12
Biceps 2x12-15
Face Pull 2x12-15


Fs Front squat
rdl romanian deadlift
Vert Vertical
hor horizontal
ohp overhead press
sq squat
hh hip hinge
sl single leg
st standing
lp leg press
se seated
opp sq opposite squats
cgBp close-grip Bench press
wt B ext weighted Back extensions
wt ab weighted ab exercise

This is example program from his book.

What do you think about it? Isn’t it somehow low-volume?

[nyknicks500]

Looks fine. If you require more volume, add a few sets in here and there.