Biolayne bodybuilding intermediate
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bb intermediate
Started: 08/01/2019
Eduardo Berticelli
Bodybuilder Intermediate
1-Rep Maxes
Week 1
Week 6
Back Squat
100
-
Bench Press
100
-
Deadlift
100
-
WEEK 1
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
65
65
1
11
715
Deadlift
65
65
2
10
1300
Day 2
Main Lifts
%
Weight
Sets
Reps
Volume
Bench Press
65
65
2
11
1430
Weight
Sets
Reps
RIR
Barbell Seated Military Press +
2
6-8
2
Flat Machine Press +
3
8-12
1
Pec Deck Machine
3
8-12
2
Wide Grip Lat Pulldowns +
4
6-8
1
Cable Row +
4
5-7
2
Dumbbell Curls +
4
6-8
1
Dumbbell Skull Crushers +
4
6-8
1
Upper Hypertrophy 1
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
70
70
2
9
1260
Weight
Sets
Reps
RIR
Leg Press +
3
8-10
1
Machine Leg Extension
2
8-12
2
Glute Ham Raise +
2
6-10
1
Prone Leg Curl
2
8-12
2
Standing Calf Raise +
5
6-8
1
Lower Hypertrophy 1
Day 5
Main Lifts
%
Weight
Sets
Reps
Volume
Deadlift
75
75
2
6
900
Bench Press
75
75
2
7
1050
Weight
Sets
Reps
RIR
Incline Dumbbell Press
2
10-12
2
Flat Dumbbell Fly +
3
12-15
2
Seated Dumbbell Press +
3
10-12
2
Close Grip Lat Pulldowns
3
12-15
2
Cable Row +
3
12-15
2
Upright Rows +
3
12-15
2
Machine Curls
5
12-15
1
Machine Tricep Pressdowns
5
12-15
1
Upper Hypertrophy 2
Day 6
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
75
75
3
7
1575
Weight
Sets
Reps
RIR
Hack Squat +
3
12-15
2
Leg Press
3
12-15
2
Bulgarian Split Squats
3
15-20
2
Seated Leg Curl
4
15-20
2
Donkey Calf Raise
5
12-15
1
Lower Hypertrophy 2
WEEK 2
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
65
66
3
11
2178
Deadlift
65
66
2
10
1320
Weight
Sets
Reps
RIR
Leg Press +
3
8-10
1
Machine Leg Extension +
3
8-10
1
Reverse Hyperextensions +
2
6-10
1
Prone Leg Curl
2
8-12
2
Leg Press Calf Raise +
5
6-8
1
Lower Hypertrophy 1
Day 2
Main Lifts
%
Weight
Sets
Reps
Volume
Bench Press
65
66
2
11
1452
Weight
Sets
Reps
RIR
Barbell Seated Military Press +
2
6-8
2
Incline Machine Press +
3
8-12
1
Pec Deck Machine
3
8-12
2
Pull-Up +
4
6-8
1
T-Bar Rows +
4
5-7
2
Cambered Bar Curls +
4
6-8
1
Cambered Bar Skull Crushers +
4
6-8
1
Upper Hypertrophy 1
Day 4
Main Lifts
%
Weight
Sets
Reps
Volume
Deadlift +
75
77
3
6
1386
Bench Press
70
71
2
9
1278
Day 5
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat +
75
77
3
7
1617
Weight
Sets
Reps
RIR
Leg Press +
3
12-15
2
Hack Squat
3
12-15
2
Machine Leg Extension
4
15-20
2
Single Leg Curl
4
15-20
2
Seated Calf Raise
5
12-15
1
Lower Hypertrophy 2
Day 6
Main Lifts
%
Weight
Sets
Reps
Volume
Bench Press +
75
77
3
7
1617
Weight
Sets
Reps
RIR
Decline Machine Press
2
10-12
2
Flat Cable Fly +
3
12-15
2
Seated Dumbbell Press +
3
10-12
2
Wide Grip Lat Pulldowns
3
12-15
2
Machine Row +
3
12-15
2
Cable Lateral Raises +
3
12-15
2
Cambered Bar Curls
5
12-15
1
V-Bar Cable Pressdowns
5
12-15
1
Upper Hypertrophy 2
WEEK 3
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
65
67
2
11
1474
Deadlift
65
67
3
10
2010
Day 2
Main Lifts
%
Weight
Sets
Reps
Volume
Bench Press
65
67
3
11
2211
Weight
Sets
Reps
RIR
Arnold Press +
2
6-8
2
Flat Dumbbell Press +
3
8-12
1
Pec Deck Machine
3
8-12
2
Machine Pulldown +
4
6-8
1
Machine Row +
4
5-7
2
Machine Curls +
4
6-8
1
Machine Tricep Pressdowns +
4
6-8
1
Upper Hypertrophy 1
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
70
72
3
9
1944
Weight
Sets
Reps
RIR
Leg Press +
3
8-10
1
Lunges
2
8-12
2
Reverse Hyperextensions +
2
6-10
1
Prone Leg Curl
2
8-12
2
Leg Press Calf Raise +
5
6-8
1
Lower Hypertrophy 1
Day 5
Main Lifts
%
Weight
Sets
Reps
Volume
Deadlift +
75
77
3
6
1386
Bench Press +
75
77
4
7
2156
Weight
Sets
Reps
RIR
Incline Barbell Press
2
10-12
2
Flat Dumbbell Fly +
3
12-15
2
Machine Shoulder Press +
3
10-12
2
Machine Pulldown
3
12-15
2
Braced T-Bar Rows +
3
12-15
2
Upper Hypertrophy 2
Upright Rows +
3
12-15
2
Machine Curls
5
12-15
1
Machine Tricep Pressdowns
5
12-15
1
Day 6
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat +
75
77
4
7
2156
Weight
Sets
Reps
RIR
Leg Press +
3
12-15
2
Hack Squat
3
12-15
2
Machine Leg Extension
3
15-20
2
Prone Leg Curl
4
15-20
2
Seated Calf Raise
5
12-15
1
Lower Hypertrophy 2
WEEK 4
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
65
68
4
11
2992
Deadlift
65
68
3
10
2040
Weight
Sets
Reps
RIR
Leg Press +
3
8-10
1
Machine Leg Extension
2
8-12
2
Glute Ham Raise +
2
6-10
1
Prone Leg Curl
2
8-12
2
Donkey Calf Raise +
5
6-8
1
Lower Hypertrophy 1
Day 2
Main Lifts
%
Weight
Sets
Reps
Volume
Bench Press
65
68
2
11
1496
Weight
Sets
Reps
RIR
Arnold Press +
2
6-8
2
Incline Barbell Press +
3
8-12
1
Pec Deck Machine
3
8-12
2
Pull-Up +
4
6-8
1
Cable Row +
4
5-7
2
Cambered Bar Curls +
4
6-8
1
Cambered Bar Skull Crushers +
4
6-8
1
Upper Hypertrophy 1
Day 4
Main Lifts
%
Weight
Sets
Reps
Volume
Deadlift +
75
78
4
6
1872
Bench Press
70
73
3
9
1971
Day 5
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat +
75
78
5
7
2730
Weight
Sets
Reps
RIR
Leg Press +
3
12-15
2
Hack Squat
3
12-15
2
Machine Leg Extension
3
15-20
2
Single Leg Curl
4
15-20
2
Seated Calf Raise
5
12-15
1
Lower Hypertrophy 2
Day 6
Main Lifts
%
Weight
Sets
Reps
Volume
Bench Press +
75
78
4
7
2184
Weight
Sets
Reps
RIR
Incline Machine Press
2
10-12
2
Flat Dumbbell Fly +
3
12-15
2
Seated Dumbbell Press +
3
10-12
2
Wide Grip Lat Pulldowns
3
12-15
2
Cable Row +
3
12-15
2
Cable Lateral Raises +
3
12-15
2
Dumbbell Curls
5
12-15
1
Rope Pressdowns
5
12-15
1
Upper Hypertrophy 2
WEEK 5
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
65
68
3
11
2244
Deadlift
65
68
3
10
2040
Day 2
Main Lifts
%
Weight
Sets
Reps
Volume
Bench Press
65
68
4
11
2992
Weight
Sets
Reps
RIR
Barbell Seated Military Press +
2
6-8
2
Incline Dumbbell Press +
3
8-12
1
Flat Dumbbell Fly +
3
8-12
1
Pullover Machine +
4
6-8
1
T-Bar Rows +
4
5-7
2
Machine Curls +
4
6-8
1
Machine Tricep Pressdowns +
4
6-8
1
Upper Hypertrophy 1
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
70
73
3
9
1971
Weight
Sets
Reps
RIR
Leg Press +
3
8-10
1
Lunges
2
8-12
2
Reverse Hyperextensions +
2
6-10
1
Seated Leg Curl
2
8-12
2
Donkey Calf Raise +
5
6-8
1
Lower Hypertrophy 1
Day 5
Main Lifts
%
Weight
Sets
Reps
Volume
Deadlift +
75
78
5
6
2340
Bench Press +
75
78
5
7
2730
Weight
Sets
Reps
RIR
Incline Machine Press
2
10-12
2
Pec Deck Machine +
3
12-15
2
Machine Shoulder Press +
3
10-12
2
Machine Pulldown
3
12-15
2
Cable Row +
3
12-15
2
Upright Rows +
3
12-15
2
Preacher Curls
5
12-15
1
V-Bar Cable Pressdowns
5
12-15
1
Upper Hypertrophy 2
Day 6
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat +
75
78
5
7
2730
Weight
Sets
Reps
RIR
Leg Press +
3
12-15
2
Hack Squat
3
12-15
2
Lower Hypertrophy 2
Machine Leg Extension
3
15-20
2
Prone Leg Curl
4
15-20
2
Standing Calf Raise
5
12-15
1
WEEK 6
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
75
75
3
5
1125
Bench Press
75
75
3
5
1125
Deadlift
70
70
4
6
1680
Day 2
Lower Hypertrophy 1
Weight
Sets
Reps
RIR
Leg Press +
3
8-10
1
Bulgarian Split Squats
2
8-12
2
Reverse Hyperextensions +
2
6-10
1
Single Leg Curl
2
8-12
2
Seated Calf Raise +
5
6-8
1
Sets
Reps
RIR
Barbell Standing Military Press +
2
6-8
2
Flat Machine Press +
3
8-12
1
Pec Deck Machine
3
8-12
2
Pull-Up +
4
6-8
1
Braced T-Bar Rows +
4
5-7
2
Cambered Bar Curls +
4
6-8
1
Cambered Bar Skull Crushers +
4
6-8
1
Upper Hypertrophy 1
Weight
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
65
65
3
7
1365
Bench Press
65
65
3
7
1365
Day 6
Instructions for Rep Testing:
You will use the weight listed and perform as many reps as you can do while keeping safe form. Then
enter this weight and the number of reps you completed into the one rep max calculator below. You will
use those new maxes for the next training block.
Rep Testing
Weight
Reps
Back Squat
90
Bench Press
90
Deadlift
90
WEEK 7
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
72.5
73
2
9
1314
Deadlift
72.5
73
3
8
1752
Day 2
Main Lifts
%
Weight
Sets
Reps
Volume
72.5
73
3
9
1971
Weight
Sets
Reps
RIR
Barbell Standing Military Press +
2
6-8
2
Flat Machine Press +
3
8-12
1
Pec Deck Machine
3
8-12
2
Wide Grip Lat Pulldowns +
4
6-8
1
Braced T-Bar Rows +
4
5-7
2
Cambered Bar Curls +
4
6-8
1
Cambered Bar Skull Crushers +
4
6-8
1
Bench Press
Upper Hypertrophy 1
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
77.5
78
3
7
1638
Weight
Sets
Reps
RIR
Leg Press +
3
8-10
1
Bulgarian Split Squats
2
8-12
2
Glute Ham Raise +
2
6-10
1
Prone Leg Curl
2
8-12
2
Seated Calf Raise +
5
6-8
1
Lower Hypertrophy 1
Day 5
Main Lifts
%
Weight
Sets
Reps
Volume
Deadlift
82.5
83
3
4
996
Bench Press
82.5
83
3
5
1245
Weight
Sets
Reps
RIR
Upper Hypertrophy 2
Incline Dumbbell Press
2
10-12
2
Incline Dumbbell Fly +
3
12-15
2
Arnold Press +
3
10-12
2
Machine Pulldown +
3
12-15
2
Cable Row +
3
12-15
2
Upright Rows +
3
12-15
2
Machine Curls
5
12-15
1
Machine Tricep Pressdowns
5
12-15
1
Day 6
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
82.5
83
3
5
1245
Weight
Sets
Reps
RIR
Leg Press +
3
12-15
2
Hack Squat
3
12-15
2
Machine Leg Extension
3
15-20
2
Single Leg Curl
4
15-20
2
Standing Calf Raise
5
12-15
1
Lower Hypertrophy 2
WEEK 8
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
72.5
74
4
9
2664
Deadlift
72.5
74
3
8
1776
Weight
Sets
Reps
RIR
Leg Press +
3
8-10
1
Lunges
2
8-12
2
Reverse Hyperextensions +
2
6-10
1
Prone Leg Curl
2
8-12
2
Donkey Calf Raise +
5
6-8
1
Lower Hypertrophy 1
Day 2
Main Lifts
%
Weight
Sets
Reps
Volume
72.5
74
3
9
1998
Weight
Sets
Reps
RIR
Seated Dumbbell Press +
2
6-8
2
Decline Machine Press +
3
8-12
1
Pec Deck Machine
3
8-12
2
Bench Press
Upper Hypertrophy 1
Pull-Up +
4
6-8
1
T-Bar Rows +
4
5-7
2
Machine Curls +
4
6-8
1
V-Bar Cable Pressdowns +
4
6-8
1
Day 4
Main Lifts
%
Weight
Sets
Reps
Volume
Deadlift +
82.5
84
4
4
1344
Bench Press
77.5
79
4
7
2212
Day 5
Main Lifts
%
Weight
Sets
Reps
Volume
82.5
84
4
5
1680
Weight
Sets
Reps
RIR
Leg Press +
3
12-15
2
Hack Squat
3
12-15
2
Machine Leg Extension
3
15-20
2
Seated Leg Curl
4
15-20
2
Seated Calf Raise
5
12-15
1
Back Squat +
Lower Hypertrophy 2
Day 6
Main Lifts
%
Weight
Sets
Reps
Volume
82.5
84
3
5
1260
Weight
Sets
Reps
RIR
Incline Machine Press
2
10-12
2
Incline Dumbbell Fly +
3
12-15
2
Barbell Standing Military Press +
3
10-12
2
Wide Grip Lat Pulldowns
3
12-15
2
Cable Row +
3
12-15
2
Cable Lateral Raises +
3
12-15
2
Hammer Curls
5
12-15
1
Rope Pressdowns
5
12-15
1
Bench Press +
Upper Hypertrophy 2
WEEK 9
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
72.5
75
3
9
2025
Deadlift
72.5
75
4
8
2400
Day 2
Main Lifts
%
Weight
Sets
Reps
Volume
72.5
75
5
9
3375
Weight
Sets
Reps
RIR
Barbell Seated Military Press +
2
6-8
2
Incline Dumbbell Press +
3
8-12
1
Pec Deck Machine
3
8-12
2
Wide Grip Lat Pulldowns +
4
6-8
1
Braced T-Bar Rows +
4
5-7
2
Cambered Bar Curls +
4
6-8
1
Cambered Bar Skull Crushers +
4
6-8
1
Bench Press
Upper Hypertrophy 1
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
77.5
80
4
7
2240
Weight
Sets
Reps
RIR
Leg Press +
3
8-10
1
Bulgarian Split Squats
2
8-12
2
Reverse Hyperextensions +
2
6-10
1
Prone Leg Curl
2
8-12
2
Seated Calf Raise +
5
6-8
1
Lower Hypertrophy 1
Day 5
Main Lifts
%
Weight
Sets
Reps
Volume
Deadlift +
82.5
85
4
4
1360
Bench Press +
82.5
85
5
5
2125
Weight
Sets
Reps
RIR
Flat Dumbbell Press
2
10-12
2
Incline Dumbbell Fly +
3
12-15
2
Arnold Press +
3
10-12
2
Close Grip Lat Pulldowns
3
12-15
2
Cable Row +
3
12-15
2
Bent Over Dumbbell Laterals +
3
12-15
2
Reverse Grip Cambered Bar Curls
5
12-15
1
Over Head Rope Cable Extensions
5
12-15
1
Upper Hypertrophy 2
Day 6
Main Lifts
%
Weight
Sets
Reps
Volume
82.5
85
4
5
1700
Weight
Sets
Reps
RIR
Leg Press +
3
12-15
2
Hack Squat
3
12-15
2
Machine Leg Extension
3
15-20
2
Single Leg Curl
4
15-20
2
Seated Calf Raise
5
12-15
1
Back Squat +
Lower Hypertrophy 2
WEEK 10
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
72.5
75
6
9
4050
Deadlift
72.5
75
5
8
3000
Weight
Sets
Reps
RIR
Leg Press +
3
8-10
1
Bulgarian Split Squats
2
8-12
2
Glute Ham Raise +
2
6-10
1
Prone Leg Curl
2
8-12
2
Leg Press Calf Raise +
5
6-8
1
Lower Hypertrophy 1
Day 2
Main Lifts
%
Weight
Sets
Reps
Volume
72.5
75
4
9
2700
Weight
Sets
Reps
RIR
Seated Dumbbell Press +
2
6-8
2
Incline Barbell Press +
3
8-12
1
Pec Deck Machine
3
8-12
2
Pull-Up +
4
6-8
1
Braced T-Bar Rows +
4
5-7
2
Dumbbell Curls +
4
6-8
1
V-Bar Cable Pressdowns +
4
6-8
1
Bench Press
Upper Hypertrophy 1
Day 4
Main Lifts
%
Weight
Sets
Reps
Volume
Deadlift +
82.5
86
5
4
1720
Bench Press
77.5
81
4
7
2268
Day 5
Main Lifts
%
Weight
Sets
Reps
Volume
82.5
86
6
5
2580
Weight
Sets
Reps
RIR
Leg Press +
3
12-15
2
Hack Squat
3
12-15
2
Machine Leg Extension
3
15-20
2
Prone Leg Curl
4
15-20
2
Standing Calf Raise
5
12-15
1
Back Squat +
Lower Hypertrophy 2
Day 6
Main Lifts
%
Weight
Sets
Reps
Volume
82.5
86
5
5
2150
Weight
Sets
Reps
RIR
Incline Dumbbell Press
2
10-12
2
Flat Cable Fly +
3
12-15
2
Machine Shoulder Press +
3
10-12
2
Machine Pulldown
3
12-15
2
Machine Row +
3
12-15
2
Upright Rows +
3
12-15
2
Reverse Grip Dumbbell Curls
6
12-15
1
Rope Pressdowns
5
12-15
1
Bench Press +
Upper Hypertrophy 2
WEEK 11
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
72.5
76
4
9
2736
Deadlift
72.5
76
5
8
3040
Day 2
Main Lifts
%
Weight
Sets
Reps
Volume
77.5
81
6
9
4374
Weight
Sets
Reps
RIR
Barbell Standing Military Press +
2
6-8
2
Flat Machine Press +
3
8-12
1
Pec Deck Machine
3
8-12
2
Bench Press
Upper Hypertrophy 1
Pull-Up +
4
6-8
1
Cable Row +
4
5-7
2
Cambered Bar Curls +
4
6-8
1
Cambered Bar Skull Crushers +
4
6-8
1
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
77.5
81
5
7
2835
Weight
Sets
Reps
RIR
Hack Squat +
3
8-10
1
Lunges
2
8-12
2
Glute Ham Raise +
2
6-10
1
Prone Leg Curl
2
8-12
2
Donkey Calf Raise +
5
6-8
1
Lower Hypertrophy 1
Day 5
Main Lifts
%
Weight
Sets
Reps
Volume
Deadlift +
82.5
86
6
4
2064
Bench Press +
82.5
86
6
5
2580
Weight
Sets
Reps
RIR
Decline Machine Press
2
10-12
2
Incline Dumbbell Fly +
3
12-15
2
Arnold Press +
3
10-12
2
Wide Grip Lat Pulldowns
3
12-15
2
Machine Row +
3
12-15
2
Cable Lateral Raises +
3
12-15
2
Hammer Curls
5
12-15
1
V-Bar Cable Pressdowns
5
12-15
1
Upper Hypertrophy 2
Day 6
Main Lifts
%
Weight
Sets
Reps
Volume
82.5
86
6
5
2580
Weight
Sets
Reps
RIR
Leg Press +
3
12-15
2
Hack Squat
3
12-15
2
Machine Leg Extension
3
15-20
2
Prone Leg Curl
4
15-20
2
Seated Calf Raise
5
12-15
1
Back Squat +
Lower Hypertrophy 2
WEEK 12
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
77.5
78
4
5
1560
Bench Press
77.5
78
4
5
1560
Deadlift
77.5
78
4
5
1560
Day 2
Lower Hypertrophy 1
Weight
Sets
Reps
RIR
Leg Press +
3
8-10
1
Machine Leg Extension
2
8-12
2
Reverse Hyperextensions +
2
6-10
1
Single Leg Curl
2
8-12
2
Leg Press Calf Raise +
5
6-8
1
Sets
Reps
RIR
Barbell Standing Military Press +
2
6-8
2
Incline Machine Press +
3
8-12
1
Pec Deck Machine
3
8-12
2
Pull-Up +
4
6-8
1
Braced T-Bar Rows +
4
5-7
2
Cambered Bar Curls +
4
6-8
1
Cambered Bar Skull Crushers +
4
6-8
1
Upper Hypertrophy 1
Weight
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
72.5
73
3
7
1533
Bench Press
72.5
73
3
7
1533
Day 6
Instructions for Max Test Days:
You will go through your typical warm up for each main lift and then test your
strength on a one rep max. Use the conservative, moderate, or aggressive option
depending upon how good you feel during warm ups. Keep in mind these options
are just guidelines and you can use more than one attempt to find your real max. As
always do not use a weight you can't handle and make sure you exercise caution
and use a qualified and capable spotter at all times.
Test Max
Conservative
Moderate
High
Back Squat
101
103
104
Bench Press
101
103
104
Deadlift
101
103
104
Disclaimer
By participating in this program you consent to the terms and conditions stated here:
This program is intellectual property of BioLayne LLC.
Any reposting of this program without express consent of BioLayne LLC is strictly prohibited. This program is
to be performed with care and only after consultation with a medical doctor to ensure you are healthy
enough for vigorous exercise. BioLayne LLC does not assume any responsibility for injuries or health
complications incurred during training.
