Bodybuilding 100
Intermediate
Build more muscle over 100 days with five days of structured training each week, clear progression, enough volume to grow, and recovery built into the plan.
100 days · 5x/week · min
$59 · one time
By Give It 100
At a glance
- Level
- Intermediate
- Frequency
- 5 days / week
- Length
- 100 days
- Session
- min
promise
Program Promise
Build noticeably more muscle over 100 days by learning to train like an experienced bodybuilder—not simply by training harder. Intermediate builds the bodybuilder: productive volume, progression after beginner linear gains slow, accurate RIR, fatigue management, and deliberate muscle-group training.
who for
Who This Is For
For a technically competent lifter, commonly with roughly 1–3+ years of consistent resistance training, who understands execution, warm-ups, sets/reps and progressive overload; can estimate roughly 1–3 RIR; and can tolerate multiple hard sets without major technique breakdown. Competency—not time or strength numbers alone—defines the level.
architecture
Program Architecture
Exactly 100 calendar days. Five lifting sessions per seven-day cycle: Upper A, Lower A, rest, Upper B, Lower B, Upper C, rest. Six phases: Calibration, Accumulation I, Accumulation II, Recovery, Intensification, Realization.
progression
Progression
Double progression is the default. Improve quality repetitions within the prescribed range at the prescribed RIR, then increase load by the smallest practical increment. Isolation progression prioritizes range of motion, setup, control and repetitions before load. No 1RM testing is required.
failure
Effort & Failure
Failure is strategic. Stable isolation movements may reach 0–1 RIR when explicitly appropriate; high-fatigue compounds stop farther from failure. 0 RIR never means forced reps, uncontrolled reps or technique breakdown.
missed
Missed Sessions
The calendar remains fixed. Do not cram missed sessions together to catch up; resume the authored sequence while preserving recovery where practical.
100-day roadmap
The work changes as you do.
Days 1–14
Calibration
Establish execution, working loads, RIR accuracy and repeatable performance.
Days 15–35
Accumulation I
Accumulate progressively harder high-quality hypertrophy work.
Days 36–49
Accumulation II
Reach the highest productive volume and effort of the first half.
Days 50–56
Recovery
Reduce accumulated fatigue while preserving rhythm and movement familiarity.
Days 57–84
Intensification
Use slightly lower volume, higher absolute loads and high-quality hard sets to drive performance.
Days 85–100
Realization
Final push, taper, benchmark and completion.
Representative week
The first seven days
Day 1 · training
UPPER A — Chest + Back Performance
Day 2 · training
LOWER A — Quad Emphasis
Day 3 · rest
Day 3
Day 4 · training
UPPER B — Back + Shoulders
Day 5 · training
LOWER B — Hamstrings + Glutes
Day 6 · training
UPPER C — Chest + Delts + Arms
Day 7 · rest
Day 7