Gymscore · Program schedule
Eric Helms Novice Bodybuilding: Program schedule
The Gymscore novice bodybuilding adaptation gives muscle-focused training a repeatable upper/lower structure. Its compounds and assistance exercises progress within rep ranges, with effort kept visible rather than treating every session as a weight test.
Who this template suits
A newer lifter who prioritizes muscle-focused training and can maintain four weekly sessions with several exercises each.
When to choose another option
You need a two- or three-day schedule, or you want the exact exercise tables from a specific edition of the Muscle and Strength Pyramid books.
Template length
12 weeks
The saved plan contains four sessions per week across one 12-week block, separating upper and lower training and heavier from higher-rep work.
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
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. Novice Bodybuilding Block · weeks 1–12
Standard Week
Upper Strength · Heavy Upper Compounds
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 4 | 5-8 | 2 min |
| Barbell Row | 4 | 5-8 | 2 min |
| Dumbbell Shoulder Press | 3 | 6-10 | 2 min |
| Lat Pulldown | 3 | 6-10 | 2 min |
| Barbell Curl | 2 | 8-12 | 60s |
| Overhead Tricep Extension | 2 | 8-12 | 60s |
Lower Strength · Heavy Lower Compounds
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 5-8 | 3 min |
| Romanian Deadlift | 3 | 6-10 | 2 min |
| Leg Press | 3 | 8-12 | 2 min |
| Lying Leg Curl | 3 | 8-12 | 90s |
| Standing Calf Raise | 3 | 10-15 | 60s |
Upper Volume · Higher-Rep Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Dumbbell Press | 3 | 8-12 | 90s |
| Seated Cable Row | 3 | 8-12 | 90s |
| Cable Fly | 3 | 10-15 | 60s |
| Lat Pulldown | 3 | 10-15 | 90s |
| Dumbbell Lateral Raise | 3 | 12-15 | 60s |
| Face Pull | 3 | 15-20 | 60s |
| Incline Dumbbell Curl | 2 | 10-15 | 60s |
| Cable Tricep Pushdown | 2 | 10-15 | 60s |
Lower Volume · Higher-Rep Lower Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat | 3 | 8-12 | 2 min |
| Barbell Hip Thrust | 3 | 10-15 | 90s |
| Leg Extension | 3 | 12-15 | 60s |
| Lying Leg Curl | 3 | 12-15 | 60s |
| Dumbbell Walking Lunge | 2 | 10 each leg | 90s |
| Seated Calf Raise | 3 | 12-20 | 60s |
Questions answered
Is this a three-day beginner routine?
No. The stored bodybuilding adaptation uses four weekly sessions.
Does progression require training to failure?
The saved rules specify reps in reserve. They do not require every set to reach failure.
Where is the original program context?
The Muscle and Strength Pyramid books describe the creator’s programming framework and sample plans. This Gymscore adaptation is not an official edition of those tables.