Gymscore · Program schedule
Eric Helms Intermediate Bodybuilding: Program schedule
This Gymscore adaptation spreads bodybuilding work across five sessions and two phases. Lower, upper, push and pull sessions organize the exercise variety, while rep ranges and effort targets provide the basis for deciding what to increase next.
Who this template suits
A lifter with an established training habit who wants five muscle-focused sessions and can track individual exercise performance.
When to choose another option
You are moving to five days mainly to compensate for missed sessions, or you cannot recover enough to complete the existing workload.
Template length
12 weeks
The saved 12-week plan uses five sessions each week. Weeks 1–6 are an accumulation phase; weeks 7–12 move to the later intensification phase.
Check out this program in Gymscore →
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Equipment
- barbell
- squat rack
- bench
- weight plates
- dumbbells
- cable machine
- pull-up bar
- leg press machine
- leg curl machine
- pec deck machine
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. Accumulation Phase · weeks 1–6
Standard Week
Lower A (Quad Focus) · Squat / Quads / Calves
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 5-8 | 3 min |
| Leg Press | 3 | 8-12 | 2 min |
| Leg Extension | 3 | 10-15 | 60s |
| Lying Leg Curl | 3 | 8-12 | 90s |
| Standing Calf Raise | 4 | 10-15 | 60s |
Upper A · Horizontal Press / Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 4 | 5-8 | 2 min |
| Barbell Row | 4 | 5-8 | 2 min |
| Incline Dumbbell Press | 3 | 8-12 | 90s |
| Lat Pulldown | 3 | 8-12 | 90s |
| Dumbbell Lateral Raise | 3 | 12-15 | 60s |
| Barbell Curl | 2 | 10-12 | 60s |
| Cable Tricep Pushdown | 2 | 10-12 | 60s |
Lower B (Hip Hinge Focus) · Deadlift / Posterior Chain
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 3 | 5-8 | 3 min |
| Front Squat | 3 | 8-10 | 2 min |
| Barbell Hip Thrust | 3 | 10-15 | 90s |
| Leg Extension | 2 | 12-15 | 60s |
| Lying Leg Curl | 3 | 10-15 | 60s |
| Seated Calf Raise | 4 | 12-20 | 60s |
Push · Chest / Shoulders / Triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 3 | 6-10 | 2 min |
| Incline Bench Press | 3 | 8-12 | 2 min |
| Cable Fly | 3 | 12-15 | 60s |
| Dumbbell Lateral Raise | 4 | 12-20 | 60s |
| Overhead Tricep Extension | 3 | 10-15 | 60s |
| Dip | 2 | 8-12 | 90s |
Pull · Back / Biceps / Rear Delts
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Weighted Pull-ups | 3 | 5-8 | 2 min |
| Seated Cable Row | 3 | 8-12 | 90s |
| Lat Pulldown (close-grip) | 3 | 10-15 | 90s |
| Face Pull | 3 | 15-20 | 60s |
| Incline Dumbbell Curl | 3 | 10-15 | 60s |
| Hammer Curl | 2 | 10-12 | 60s |
2. Intensification Phase · weeks 7–12
Standard Week
Lower A (Quad Focus) · Squat / Quads / Calves
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 4-6 | 3 min |
| Leg Press | 4 | 8-12 | 2 min |
| Leg Extension | 3 | 10-15 | 60s |
| Lying Leg Curl | 3 | 8-12 | 90s |
| Standing Calf Raise | 4 | 10-15 | 60s |
Upper A · Horizontal Press / Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 4 | 4-6 | 3 min |
| Barbell Row | 4 | 4-6 | 3 min |
| Incline Dumbbell Press | 3 | 8-12 | 90s |
| Lat Pulldown | 3 | 8-12 | 90s |
| Dumbbell Lateral Raise | 4 | 12-15 | 60s |
| Barbell Curl | 3 | 10-12 | 60s |
| Cable Tricep Pushdown | 3 | 10-12 | 60s |
Lower B (Hip Hinge) · Deadlift / Posterior Chain
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 3 | 4-6 | 3 min |
| Front Squat | 3 | 6-8 | 2 min |
| Barbell Hip Thrust | 3 | 10-15 | 90s |
| Leg Extension | 3 | 12-15 | 60s |
| Lying Leg Curl | 3 | 10-15 | 60s |
| Seated Calf Raise | 4 | 12-20 | 60s |
Push · Chest / Shoulders / Triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 4 | 5-8 | 2 min |
| Incline Bench Press | 3 | 8-12 | 2 min |
| Cable Fly | 3 | 12-15 | 60s |
| Dumbbell Lateral Raise | 4 | 12-20 | 60s |
| Overhead Tricep Extension | 3 | 10-15 | 60s |
| Dip | 3 | 8-12 | 90s |
Pull · Back / Biceps / Rear Delts
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Weighted Pull-ups | 4 | 4-6 | 2 min |
| Seated Cable Row | 4 | 8-12 | 90s |
| Lat Pulldown (close-grip) | 3 | 10-15 | 90s |
| Face Pull | 3 | 15-20 | 60s |
| Incline Dumbbell Curl | 3 | 10-15 | 60s |
| Hammer Curl | 3 | 10-12 | 60s |
Questions answered
How does this differ from the novice adaptation?
The saved intermediate version uses five weekly sessions and separate accumulation and intensification phases. The novice adaptation has four sessions in one block.
Do all exercises increase every week?
No. The saved rule is based on reaching the rep-range target at the intended effort, not on a universal weekly increase.
What should I review when progress stalls?
Check attendance, completed sets, effort estimates and whether the exercise setup changed before concluding that the whole split must change.