Beginner, Intermediate, or Advanced?

These terms apply to the rate of progress you expect. If you expect your strength to increase quickly, use a beginner program. If not, use an intermediate or advanced program.

• Beginner: 3 training days per week, more frequent 1RM testing
• Intermediate: 3 training days per week, more time between 1RM tests
• Advanced: 4 training days per week, more time between 1RM tests

In each case, it’s wise to start with the small load cycles if you’re unsure where to begin. If training volume is too low, the solution is simply to increase it to medium or large load according to your recovery ability.