# Beginner prescription phase 3

**URL:** <https://forum.barbellmedicine.com/t/beginner-prescription-phase-3/8313>\
**Category:** Training Q&A \[Moderated\]\
**Tags:** rpe, training-template, beginner-template\
**Created:** [March 5, 2020, 6:29pm UTC](https://forum.barbellmedicine.com/t/beginner-prescription-phase-3/8313 "2020-03-05T18:29:29Z")\
**Posts on this page:** 2\
**Page:** 1

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**Author:** ![Chris.Bruce](https://avatars.discourse-cdn.com/v4/letter/c/3da27b/32.png) [@Chris.Bruce](https://forum.barbellmedicine.com/u/Chris.Bruce)\
**Post date:** [March 5, 2020, 6:29pm UTC](https://forum.barbellmedicine.com/t/beginner-prescription-phase-3/8313/1 "2020-03-05T18:29:29Z")

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Hello everyone, long time reader, first time poster with some questions about moving into phase 3 or week 9 of the beginner prescription.

First off, it will be my first time doing singles and I’m wondering what weight I should aim for being my first set@8 and what kind of warm up sets I should do. My numbers from week 8.3 are as follows

Squat 295x4@9(.5)  
E1RM = 341 E1@8 = 314

Bench press 202x4@9(.5)  
E1RM = 234 E1@8 = 215

Deadlift 352x4@9(.5)  
E1RM = 407 E1@8 = 375

Also I’m not sure how to program my gpp during this phase. What would be an example workout for biceps?? Is that 7 minutes including breaks? What RPE? It says 7 minutes@7 but also sets of 10-15@8??

Thanks for any help!

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**Author:** ![Austin\_Baraki](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/austin_baraki/32/1095_2.png) [@Austin\_Baraki](https://forum.barbellmedicine.com/u/Austin_Baraki)\
**Post date:** [March 6, 2020, 1:59pm UTC](https://forum.barbellmedicine.com/t/beginner-prescription-phase-3/8313/2 "2020-03-06T13:59:41Z")

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Hi Chris,

It looks like you’ve already gotten some good advice in the FB group for these questions.