# \#beginner-template **URL:** https://forum.barbellmedicine.com/tag/beginner-template/303.md [Latest](https://forum.barbellmedicine.com/latest.md) · [Categories](https://forum.barbellmedicine.com/categories.md) · [Tags](https://forum.barbellmedicine.com/tags.md) --- ## [Warm up for beginner template phase III ](https://forum.barbellmedicine.com/t/warm-up-for-beginner-template-phase-iii/17945)
**Author:** [@collies-libels-9p](https://forum.barbellmedicine.com/u/collies-libels-9p)\ **Replies:** 1\ **Last updated:** [May 25, 2025, 2:45pm UTC](https://forum.barbellmedicine.com/t/warm-up-for-beginner-template-phase-iii/17945 "2025-05-25T14:45:58Z")
Hi I recently run the beginner template and reached the third phase. I just wonder that the warm up should be changed compared to the way that I did for phase I or II. The point is, If I prepared for 1 reps for rpe 8 f… --- ## [Beginner: Core strength limiting factor?](https://forum.barbellmedicine.com/t/beginner-core-strength-limiting-factor/14086)
**Author:** [@reygunz](https://forum.barbellmedicine.com/u/reygunz)\ **Replies:** 1\ **Last updated:** [November 14, 2023, 11:43pm UTC](https://forum.barbellmedicine.com/t/beginner-core-strength-limiting-factor/14086 "2023-11-14T23:43:05Z")
I have previous experience training. My all time best deadlift is 315x4 @ bw: 165 lbs. Nothing impressive, but I am proud of that accomplishment. I just got back to training after ~2 years time off. ​​​​​​IN any case, I… --- ## [Asa's Beginner Log](https://forum.barbellmedicine.com/t/asas-beginner-log/13984)
**Author:** [@asaneedle](https://forum.barbellmedicine.com/u/asaneedle)\ **Replies:** 2\ **Last updated:** [November 14, 2023, 3:32pm UTC](https://forum.barbellmedicine.com/t/asas-beginner-log/13984 "2023-11-14T15:32:45Z")
Hi all! This is my first log; I’m newish to lifting and excited to be back on a consistent schedule. Quick background: I am 5’8’', 28, and never did any structured strength or conditioning until the last few years. I l… --- ## [Left ventricular ejection fraction](https://forum.barbellmedicine.com/t/left-ventricular-ejection-fraction/13570)
**Author:** [@franmontan](https://forum.barbellmedicine.com/u/franmontan)\ **Replies:** 1\ **Last updated:** [June 7, 2023, 3:46am UTC](https://forum.barbellmedicine.com/t/left-ventricular-ejection-fraction/13570 "2023-06-07T03:46:35Z")
Resting lvef \> 65% and post stress lvef \> 77% . is this normal ? --- ## [Beginner Template on Caloric Deficit](https://forum.barbellmedicine.com/t/beginner-template-on-caloric-deficit/13405)
**Author:** [@dbtr](https://forum.barbellmedicine.com/u/dbtr)\ **Replies:** 1\ **Last updated:** [April 13, 2023, 2:52pm UTC](https://forum.barbellmedicine.com/t/beginner-template-on-caloric-deficit/13405 "2023-04-13T14:52:43Z")
Hi BBM crew, I am a 30-year-old male planning to return to the gym after about three years of being mostly inactive. My previous training routines were primarily based on BBM concepts and training protocols for general … --- ## [Squat technique advice](https://forum.barbellmedicine.com/t/squat-technique-advice/13295)
**Author:** [@Templar\_Kirill](https://forum.barbellmedicine.com/u/Templar_Kirill)\ **Replies:** 2\ **Last updated:** [March 10, 2023, 2:51am UTC](https://forum.barbellmedicine.com/t/squat-technique-advice/13295 "2023-03-10T02:51:15Z")
Hey doc, First of all, I want to thank you for all the work that you’ve put out. I just squatted 100 kg yesterday. I wouldn’t be able to get here without the beginner template. 100 kg might not be that impressive but it… --- ## [What template should I do now?](https://forum.barbellmedicine.com/t/what-template-should-i-do-now/13078)
**Author:** [@Mariner](https://forum.barbellmedicine.com/u/Mariner)\ **Replies:** 3\ **Last updated:** [December 20, 2022, 2:37am UTC](https://forum.barbellmedicine.com/t/what-template-should-i-do-now/13078 "2022-12-20T02:37:20Z")
Hello guys, I (22 M) have been lifting for about 10 months and I have a 90 Kg Squat,60 Kg Bench and 130 Deadlift at 70 kg bodyweight. I was doing 5-7 sets at rpe 8 of Squat and Deadlift and 7-10 sets of Bench at rpe 8 th… --- ## [Dealing with Time Constraints](https://forum.barbellmedicine.com/t/dealing-with-time-constraints/12712)
**Author:** [@GrunkleWill](https://forum.barbellmedicine.com/u/GrunkleWill)\ **Replies:** 2\ **Last updated:** [August 12, 2022, 12:34pm UTC](https://forum.barbellmedicine.com/t/dealing-with-time-constraints/12712 "2022-08-12T12:34:17Z")
Hi - I am running the Beginner Template, currently on week 4.2. I’ve trained previously for a couple of years but fell off due to life’s demands and the template has been great for ramping back up. Due to a very demandi… --- ## [My poor conditioning is affecting workouts..?](https://forum.barbellmedicine.com/t/my-poor-conditioning-is-affecting-workouts/12654)
**Author:** [@Vishal](https://forum.barbellmedicine.com/u/Vishal)\ **Replies:** 2\ **Last updated:** [July 24, 2022, 8:52pm UTC](https://forum.barbellmedicine.com/t/my-poor-conditioning-is-affecting-workouts/12654 "2022-07-24T20:52:39Z")
Hi! I am doing the beginner template. I think my conditioning is so poor that after doing 10 rep squats or 8 rep deadlifts, performance of every exercise after that gets affected. I tried doing Hip thrusts one of the day… --- ## [Advice on moving to Block 2](https://forum.barbellmedicine.com/t/advice-on-moving-to-block-2/12541)
**Author:** [@Templar\_Kirill](https://forum.barbellmedicine.com/u/Templar_Kirill)\ **Replies:** 1\ **Last updated:** [June 20, 2022, 3:29pm UTC](https://forum.barbellmedicine.com/t/advice-on-moving-to-block-2/12541 "2022-06-20T15:29:41Z")
Hey Docs, First of all, I just want to thank you guys for creating the best training templates on planet earth. I admire and respect the kind of work you all put into the template. I have been training Block 1 of the b… --- ## [Groin pain while squatting and Sumo deadlifting](https://forum.barbellmedicine.com/t/groin-pain-while-squatting-and-sumo-deadlifting/12486)
**Author:** [@Kron](https://forum.barbellmedicine.com/u/Kron)\ **Replies:** 1\ **Last updated:** [June 4, 2022, 8:26pm UTC](https://forum.barbellmedicine.com/t/groin-pain-while-squatting-and-sumo-deadlifting/12486 "2022-06-04T20:26:40Z")
Hi! I have been doing the beginner template and this is my sixth week. I am getting pain in my groin area(Inside of my thighs) when I sumo deadlift and squat especially when I use the “shove your knees apart” or “spread … --- ## [Uneven thigh size](https://forum.barbellmedicine.com/t/uneven-thigh-size/11806)
**Author:** [@fts22](https://forum.barbellmedicine.com/u/fts22)\ **Replies:** 1\ **Last updated:** [December 21, 2021, 9:55pm UTC](https://forum.barbellmedicine.com/t/uneven-thigh-size/11806 "2021-12-21T21:55:41Z")
After about a year of lifting with SS, I am in week 4 of the beginner template. I noticed that my right thigh is bigger than my left thigh. That is probably because I had ACL reconstruction on my left knee several years … --- ## [Beginner Training - Conditioning/GPP Scheduling Question](https://forum.barbellmedicine.com/t/beginner-training-conditioning-gpp-scheduling-question/11622)
**Author:** [@jcannariato](https://forum.barbellmedicine.com/u/jcannariato)\ **Replies:** 3\ **Last updated:** [November 18, 2021, 10:31pm UTC](https://forum.barbellmedicine.com/t/beginner-training-conditioning-gpp-scheduling-question/11622 "2021-11-18T22:31:50Z")
Hi Team - Question for the group… I’m wrapping up the first phase of the beginner plan, and I must say its kicking my butt. I’m getting strong and seeing some muscle growth. But… I haven’t been doing the conditioning at… --- ## [Pull up and push ups](https://forum.barbellmedicine.com/t/pull-up-and-push-ups/11475)
**Author:** [@Ashleighlk](https://forum.barbellmedicine.com/u/Ashleighlk)\ **Replies:** 2\ **Last updated:** [October 8, 2021, 9:11pm UTC](https://forum.barbellmedicine.com/t/pull-up-and-push-ups/11475 "2021-10-08T21:11:23Z")
Hi :slight\_smile: I am currently doing the beginner program and seeing great results. I would love to be able to do both push ups and a pull ups (I have never been able to do one in my life). I was wondering what I cou… --- ## [Starting Over After A Year of Inactivity](https://forum.barbellmedicine.com/t/starting-over-after-a-year-of-inactivity/11336)
**Author:** [@DkMetz](https://forum.barbellmedicine.com/u/DkMetz)\ **Replies:** 0\ **Last updated:** [September 9, 2021, 7:26pm UTC](https://forum.barbellmedicine.com/t/starting-over-after-a-year-of-inactivity/11336 "2021-09-09T19:26:30Z")
So after more than a year away from training I knew my only reasonable option was to start anew with the Beginner Template. I have a lot of areas of my life that need improvement. I am 48 years old, 5’9", 220 pounds with… --- ## [Beginner Template Week 4: Deadlift regressing...?](https://forum.barbellmedicine.com/t/beginner-template-week-4-deadlift-regressing/9465)
**Author:** [@giveitsomeenglish](https://forum.barbellmedicine.com/u/giveitsomeenglish)\ **Replies:** 9\ **Last updated:** [September 15, 2020, 10:29pm UTC](https://forum.barbellmedicine.com/t/beginner-template-week-4-deadlift-regressing/9465 "2020-09-15T22:29:46Z")
Here’s how I got here as my first attempt(s) at a lifting program: 1. June&July: Best attempt at an SSLP with no rack. This essentially means SSLP for deadlift only with a few accessory movements. 2. August 1-14: 2 week… --- ## [Switching from LP to Beginner Template - which phase to start on?](https://forum.barbellmedicine.com/t/switching-from-lp-to-beginner-template-which-phase-to-start-on/9312)
**Author:** [@asdfpji](https://forum.barbellmedicine.com/u/asdfpji)\ **Replies:** 3\ **Last updated:** [August 19, 2020, 3:47pm UTC](https://forum.barbellmedicine.com/t/switching-from-lp-to-beginner-template-which-phase-to-start-on/9312 "2020-08-19T15:47:36Z")
I had about a 5 month layoff from early January until mid June, and restarted my training with a basic 3x5 LP (Starting Strength, but with pendlay rows instead of power cleans). I’ve now gotten to the point where my fina… --- ## [Beginner prescription phase 3](https://forum.barbellmedicine.com/t/beginner-prescription-phase-3/8313)
**Author:** [@Chris.Bruce](https://forum.barbellmedicine.com/u/Chris.Bruce)\ **Replies:** 1\ **Last updated:** [March 6, 2020, 1:59pm UTC](https://forum.barbellmedicine.com/t/beginner-prescription-phase-3/8313 "2020-03-06T13:59:41Z")
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… --- ## [Beginner Template Phase 2 GPP](https://forum.barbellmedicine.com/t/beginner-template-phase-2-gpp/7985)
**Author:** [@AdamP](https://forum.barbellmedicine.com/u/AdamP)\ **Replies:** 2\ **Last updated:** [January 24, 2020, 12:21am UTC](https://forum.barbellmedicine.com/t/beginner-template-phase-2-gpp/7985 "2020-01-24T00:21:19Z")
I am starting phase 2 of the beginner template soon. I’m a little worried that my work capacity is not going to be high enough to add the extra work. But using RPE, that probably means that I’ll just lower the weight to … --- ## [AlexK's training log](https://forum.barbellmedicine.com/t/alexks-training-log/6937)
**Author:** [@AlexK](https://forum.barbellmedicine.com/u/AlexK)\ **Replies:** 1\ **Last updated:** [January 13, 2020, 7:36pm UTC](https://forum.barbellmedicine.com/t/alexks-training-log/6937 "2020-01-13T19:36:09Z")
BBM Beginner Template Starting Stats 21 July 19: 5’ 9" 147 lb Waist: 32" Nutrition: 2200 cal (TDEE = 1950) kg / e1RMs Wk1 Sumo 137 Bench Press 82 Squat 96 OHP 43 Pendlay Row 81 Wk 4.2 Sumo 132 Bench Press … --- ## [Weight Progression on Beginner Template](https://forum.barbellmedicine.com/t/weight-progression-on-beginner-template/7632)
**Author:** [@AdamP](https://forum.barbellmedicine.com/u/AdamP)\ **Replies:** 1\ **Last updated:** [December 7, 2019, 7:59pm UTC](https://forum.barbellmedicine.com/t/weight-progression-on-beginner-template/7632 "2019-12-07T19:59:53Z")
I’m starting Week 3 of the Beginner Template. Love it so far. I’ve hear you talk about adding 1-5% to the bar. Should I be doing +5% each session or each week? So far I’ve been adding 3-5% per session and its been worki… --- ## [Help with OHP](https://forum.barbellmedicine.com/t/help-with-ohp/7512)
**Author:** [@thicky](https://forum.barbellmedicine.com/u/thicky)\ **Replies:** 1\ **Last updated:** [November 22, 2019, 3:44pm UTC](https://forum.barbellmedicine.com/t/help-with-ohp/7512 "2019-11-22T15:44:21Z")
Hi, I was wondering if you could give me a tip on my overhead press. “Anamnesis”: I’m a beginner, with a solid conditioning base and a history of competitive kickboxing and rowing. Strength is not my forte though, an…