Question about the Beginner template

Training Q&A [Moderated]
1

Hi, I purchased the Beginner template, and at the end of every 4 weeks there was week 4.2, 4.3…,4.8 for example.

Do I need to run all of those weeks, and if not how do I know when to move on to the next phase?

2

Hi Josh

Yes, we recommend running those weeks – the instructions for how to do this and for progression are specifically explained in the accompanying text with the template.

3

I have just finished reading the text and it was very helpful, but I still have a couple more questions.

  1. When it says for example “Upper back work of your choice for 7 minutes @ RPE 7 2x/wk Completed in sets of 8-15 reps @ RPE 8”, does the 7 minutes include rest periods and within the 7 minutes I need to get as many sets as possible at the prescribed RPE and rep range?

  2. Can I run the program with the first phase in a calorie deficit, and transition into a surplus up to the second phase?

  3. On GPP days, should the accessory be performed before the cardio or after it?

4

Josh,

  1. Yes, rest periods are included.
  2. Sure, if you need to.
  3. It doesn’t matter at all, whichever you prefer.

-Jordan

5

Is there a specific rest range I should aim for?

6

No sir. We intentionally left some things up to the end-user when we felt it didn’t really matter.

7

Hi docs, I have another question about the beginner template (I haven’t started it yet because I am injured and can’t squat at all, so i’m still doing my old routine for now until I can train properly).

In the first phase of the program there is no ab/arm/upper back work, though I have been training for 3 years with “bodybuilding” style training and I was doing ab/arm/upper back work twice a week (3 exercises for back, 3 for abs, 2 for biceps, 2 for triceps, each for 3 sets).
Should I still be doing the program as written and not do any of this work for the first phase? and if I should be doing it, should I do it once or twice a week (since I was doing it twice a week up until now)?