Muscle & Strength Pyramid: Novice Bodybuilding
This article is verified by 2 studies/publications.
Plan overview
Muscle focus
See how the planned working sets are spread across muscle groups.
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Contributing exercises
How are these percentages calculated?
Each working set counts once for every distinct muscle group listed for that exercise in the training.fit library. Two muscles in the same group still count as one. Warm-up sets are excluded; optional exercises count only when selected.
The percentage is a group’s set count divided by the total of all group counts. One exercise can contribute to several groups. This describes planned sets, rather than measured muscle activation, effort or expected growth.
“All listed sessions” counts each session once. A group with no counted sets may still work during an exercise. Muscle groups without a separate area on the body map appear in the list only.
Exercises included in this view
The Muscle & Strength Pyramid novice bodybuilding plan uses four weekly sessions: two focused on heavier work and two on accumulating training volume. Eric Helms, Andy Morgan and Andrea Valdez developed the underlying approach. It gives beginners who prefer an upper/lower split a structured alternative to three-day full-body training.
Who this plan suits
Choose it if muscle development is your main goal and four gym visits fit your week. You will need free weights, cables and machines. Being a beginner does not require a full-body split, but you still need to learn the lifts and understand the plan’s effort targets.
Schedule and workout structure
The tables choose one exercise from each option allowed by the authors: cable rows, dumbbell shoulder presses, lat pulldowns and Bulgarian split squats. Keep about two repetitions in reserve on the first set. Train in the order shown, for example Monday, Wednesday, Friday and Saturday. These exercise choices define the displayed muscle focus.
Lower body: strength
| Exercise | Sets | Repetitions |
|---|---|---|
| Barbell Squats | 3 | 5 |
| Deadlift | 3 | 5 |
| Bulgarian Split Squat | 3 | 8 per side |
| Standing Calf Raise | 4 | 8 |
Upper body: strength
| Exercise | Sets | Repetitions |
|---|---|---|
| Bench Press | 3 | 5 |
| Cable Row | 3 | 5 |
| Dumbbell Shoulder Press | 2 | 8 |
| Cable Lat Pulldown | 2 | 8 |
| Flys | 2 | 15 |
Lower body: hypertrophy
| Exercise | Sets | Repetitions |
|---|---|---|
| Barbell Hip Thrust | 3 | 8 |
| Seated Leg Press | 3 | 8 |
| Leg Extensions | 3 | 12 |
| Lying Leg Curl | 3 | 12 |
| Seated Machine Calf Raises | 4 | 15 |
Upper body: hypertrophy
| Exercise | Sets | Repetitions |
|---|---|---|
| Bench Press | 3 | 10 |
| Cable Row | 3 | 10 |
| Incline Dumbbell Press | 2 | 12 |
| Cable Lat Pulldown | 2 | 12 |
| Cable Tricep Pushdowns | 2 | 12 |
| Biceps Curls | 2 | 12 |
How progression works
The guide uses initial loading or first-set effort targets, followed by small increases when you complete the prescribed repetitions with good form. RPE 8 means roughly two repetitions remain. Repeat a load when needed rather than increasing it automatically; the source includes a short reduction in load after repeated stalls.
What the science says
In volume-matched studies, full-body and split routines produced similar strength and muscle-growth outcomes. Four days are a scheduling option rather than a requirement for beginner bodybuilding. [1]
A meta-analysis found no clear hypertrophy advantage for momentary failure over non-failure training. That is consistent with using effort targets instead of taking every set to an uncontrolled final attempt. [2]
These papers examine training principles and prescriptions. They do not establish that Muscle & Strength Pyramid: Novice Bodybuilding is superior to other well-designed programmes.
Programme source and version
Original programme description: Eric Helms, Andy Morgan & Andrea Valdez – Novice Bodybuilding Program.
Muscle & Strength Pyramid: Novice Bodybuilding alternative exercises
You can perform the following exercises as alternatives to Muscle & Strength Pyramid: Novice Bodybuilding.
Filter the exercises below by muscle group and difficulty.
| Exercise | Main muscle group | Difficulty | Type of training |
| Band Biceps Curl | Biceps training |
Easy |
Isolation exercise |
| Band Seated Leg Extension | Thigh training |
Easy |
Isolation exercise |
| Barbell Bench Squat | Thigh training |
Hard |
Compound exercise |
| Barbell Hip Thrust | Thigh training |
Medium |
Compound exercise |
| Barbell Row | Shoulder training |
Hard |
Compound exercise |
| Barbell Squats | Thigh training |
Hard |
Compound exercise |
| Bench Press | Triceps training |
Medium |
Compound exercise |
| Biceps Curls | Biceps training |
Easy |
Isolation exercise |
| Bulgarian Split Squat | Thigh training |
Medium |
Compound exercise |
| Cable Bent Over Reverse Grip Row | Shoulder training |
Medium |
Compound exercise |
| Cable Lat Pulldown | Upper back |
Easy |
Compound exercise |
| Cable Row | Neck training |
Medium |
Compound exercise |
| Cable Tricep Pushdowns | Triceps training |
Easy |
Isolation exercise |
| Deadlift | Thigh training |
Hard |
Compound exercise |
| Dumbbell Incline Hammer Press | Upper chest |
Medium |
Compound exercise |
| Dumbbell Shoulder Press | Shoulder training |
Easy |
Isolation exercise |
| Flys | Middle chest |
Medium |
Isolation exercise |
| Incline Dumbbell Press | Upper chest |
Medium |
Compound exercise |
| Leg Extensions | Thigh training |
Easy |
Isolation exercise |
| Lying Leg Curl | Thigh training |
Easy |
Isolation exercise |
| Resistance Band Leg Curl | Thigh training |
Easy |
Isolation exercise |
| Ring Leg Curl | Thigh training |
Hard |
Compound exercise |
| Safety Bar Squat | Thigh training |
Hard |
Compound exercise |
| Seated Leg Press | Thigh training |
Easy |
Isolation exercise |
| Seated Machine Calf Raises | Calves training |
Easy |
Isolation exercise |
| Smith Machine Bench Press | Chest training |
Medium |
Compound exercise |
| Smith Machine Squats | Thigh training |
Medium |
Compound exercise |
| Standing Calf Raise | Calves training |
Easy |
Isolation exercise |
| Trap Bar Deadlift | Thigh training |
Medium |
Compound exercise |
Sources
- Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis. Ramos-Campo DJ et al. Journal of Strength & Conditioning Research. 2024; 38(7):1330-1340. doi: 10.1519/jsc.0000000000004774.
- Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis. Refalo MC et al. Sports Medicine. 2023; 53(3):649-665. doi: 10.1007/s40279-022-01784-y.