Template recommendation request – 39M transitioning from novice linear progression

Training Q&A [Moderated]
1

Hi BBM team & everyone,

I’ve been following your articles, podcasts, and updates on training, nutrition, and general health for a while now and really appreciate all the content you put out. The time has finally come for me to ask the classic question: which template should I choose next?

A bit of context about me: 39M, 170cm height, 73kg weight.

Training background: I’ve been following beginner/LP style barbell programs for about a year (with a couple of minor two week breaks). Mostly running GZCLP supplemented with 3–4 low intensity accessory movements using dumbbells, cables/chest-supported rows for back, and machines (leg press, leg extensions, leg curls).

Current e1RMs:

Deadlift: ~130 kg

Bench Press: ~80 kg

High Bar Squat: ~115 kg (haven’t felt comfortable with low bar yet)

Overhead Press: ~50 kg

Preferences & Schedule: I really enjoy barbell and dumbbell training the most. Due to my work schedule, I follow an “on/off” approach (1 day on, 1–2 days off), which averages out to 3–4 weight training sessions per week.

Goals: Over the past year, I’ve brought my body fat down to around 20%, dropping my body weight from 83 kg to 73 kg over a 6 month period. I feel significantly stronger at 39 than I did at 30. I have no plans to compete in powerlifting or athletic meets, my primary goal is general strength and overall health, though any hypertrophy/physique improvements along the way are certainly welcome!

Given my training history and schedule, which program/template would you recommend I move on to?

Thanks in advance for your time and guidance!

2

Spiros,

Thanks for the compliments and nice work on your progress in the last year. Down to around 20% bodyfat and stronger at 39 than you were at 30 is a GREAT place to be starting from.

For where you are, I’d favor Hypertrophy I. It includes 3 and 4-day versions that you can choose from (or alternate in between pending a changing schedule) with all the elements you need.

The main things it does for you are introduce RPE, conditioning, and more exercise variety. With most LP’s, you’ve been running fixed load increases. At some point that stops working, because your day-to-day performance varies, and adaptation rate is fuzzier than we’d like. RPE lets the weight track how you feel that day instead of forcing a number you set last week. Learning to autoregulate is the real skill for future training, as well as building training tolerance (to do enough work).

Further reading

1 Like