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Novice Bodybuilding Program (by Eric Helms)
by Muscle and Strength Pyramid
1,697 athletes joined
4-day a week program based on the principles from the book Muscle & Strength Pyramid: Training
4.17
(153 ratings)
Program Description

The Novice Bodybuilding Program is a four-day a week program based on the principles from the Muscle and Strength Pyramid: Training book by Dr. Eric Helms, Andy Morgan, and Andrea Valdez. We highly recommend reading the book to learn evidence-based training and nutrition.

This beginner bodybuilding program has exercises to ensure all muscle groups are adequately trained to help you build a well rounded physique. There are two ‘strength’ days and two ‘volume’ days. Strength development complements the accumulation of training volume and aids hypertrophy.

Read below for full program guidelines.

Program Overview
Level
Beginner, Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
4 days
Recommended Days
Mon, Wed, Fri, Sat
Time Per Workout
60 minutes
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5
82.5%
2
Deadlift (Barbell)
3
5
82.5%
3
Bulgarian Split Squat (Dumbbell)
1
2
8
8
RPE 8
-
4
Standing Calf Raise
1
3
8
8
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5
5
RPE 8
-
2
Deadlift (Barbell)
1
2
5
5
RPE 8
-
3
Bulgarian Split Squat (Dumbbell)
1
2
8
8
RPE 8
-
4
Standing Calf Raise
1
3
8
8
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5
5
RPE 8
-
2
Deadlift (Barbell)
1
2
5
5
RPE 8
-
3
Bulgarian Split Squat (Dumbbell)
1
2
8
8
RPE 8
-
4
Standing Calf Raise
1
3
8
8
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5
5
RPE 8
-
2
Deadlift (Barbell)
1
2
5
5
RPE 8
-
3
Bulgarian Split Squat (Dumbbell)
1
2
8
8
RPE 8
-
4
Standing Calf Raise
1
3
8
8
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5
5
RPE 8
-
2
Deadlift (Barbell)
1
2
5
5
RPE 8
-
3
Bulgarian Split Squat (Dumbbell)
1
2
8
8
RPE 8
-
4
Standing Calf Raise
1
3
8
8
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5
5
RPE 8
-
2
Deadlift (Barbell)
1
2
5
5
RPE 8
-
3
Bulgarian Split Squat (Dumbbell)
1
2
8
8
RPE 8
-
4
Standing Calf Raise
1
3
8
8
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5
5
RPE 8
-
2
Deadlift (Barbell)
1
2
5
5
RPE 8
-
3
Bulgarian Split Squat (Dumbbell)
1
2
8
8
RPE 8
-
4
Standing Calf Raise
1
3
8
8
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5
5
RPE 8
-
2
Deadlift (Barbell)
1
2
5
5
RPE 8
-
3
Bulgarian Split Squat (Dumbbell)
1
2
8
8
RPE 8
-
4
Standing Calf Raise
1
3
8
8
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5
5
RPE 8
-
2
Deadlift (Barbell)
1
2
5
5
RPE 8
-
3
Bulgarian Split Squat (Dumbbell)
1
2
8
8
RPE 8
-
4
Standing Calf Raise
1
3
8
8
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5
5
RPE 8
-
2
Deadlift (Barbell)
1
2
5
5
RPE 8
-
3
Bulgarian Split Squat (Dumbbell)
1
2
8
8
RPE 8
-
4
Standing Calf Raise
1
3
8
8
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5
5
RPE 8
-
2
Deadlift (Barbell)
1
2
5
5
RPE 8
-
3
Bulgarian Split Squat (Dumbbell)
1
2
8
8
RPE 8
-
4
Standing Calf Raise
1
3
8
8
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5
5
RPE 8
-
2
Deadlift (Barbell)
1
2
5
5
RPE 8
-
3
Bulgarian Split Squat (Dumbbell)
1
2
8
8
RPE 8
-
4
Standing Calf Raise
1
3
8
8
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5
82.5%
2
Seated Row (Cable)
1
2
5
5
RPE 8
-
3
Overhead Press (Barbell)
2
8
72.5%
4
Chin-Up (Weighted)
1
1
8
8
RPE 8
-
5
Chest Fly (Cable)
1
1
15
15
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5
5
RPE 8
-
2
Seated Row (Cable)
1
2
5
5
RPE 8
-
3
Overhead Press (Barbell)
1
1
8
8
RPE 8
-
4
Chin-Up (Weighted)
1
1
8
8
RPE 8
-
5
Chest Fly (Cable)
1
1
15
15
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5
5
RPE 8
-
2
Seated Row (Cable)
1
2
5
5
RPE 8
-
3
Overhead Press (Barbell)
1
1
8
8
RPE 8
-
4
Chin-Up (Weighted)
1
1
8
8
RPE 8
-
5
Chest Fly (Cable)
1
1
15
15
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5
5
RPE 8
-
2
Seated Row (Cable)
1
2
5
5
RPE 8
-
3
Overhead Press (Barbell)
1
1
8
8
RPE 8
-
4
Chin-Up (Weighted)
1
1
8
8
RPE 8
-
5
Chest Fly (Cable)
1
1
15
15
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5
5
RPE 8
-
2
Seated Row (Cable)
1
2
5
5
RPE 8
-
3
Overhead Press (Barbell)
1
1
8
8
RPE 8
-
4
Chin-Up (Weighted)
1
1
8
8
RPE 8
-
5
Chest Fly (Cable)
1
1
15
15
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5
5
RPE 8
-
2
Seated Row (Cable)
1
2
5
5
RPE 8
-
3
Overhead Press (Barbell)
1
1
8
8
RPE 8
-
4
Chin-Up (Weighted)
1
1
8
8
RPE 8
-
5
Chest Fly (Cable)
1
1
15
15
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5
5
RPE 8
-
2
Seated Row (Cable)
1
2
5
5
RPE 8
-
3
Overhead Press (Barbell)
1
1
8
8
RPE 8
-
4
Chin-Up (Weighted)
1
1
8
8
RPE 8
-
5
Chest Fly (Cable)
1
1
15
15
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5
5
RPE 8
-
2
Seated Row (Cable)
1
2
5
5
RPE 8
-
3
Overhead Press (Barbell)
1
1
8
8
RPE 8
-
4
Chin-Up (Weighted)
1
1
8
8
RPE 8
-
5
Chest Fly (Cable)
1
1
15
15
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5
5
RPE 8
-
2
Seated Row (Cable)
1
2
5
5
RPE 8
-
3
Overhead Press (Barbell)
1
1
8
8
RPE 8
-
4
Chin-Up (Weighted)
1
1
8
8
RPE 8
-
5
Chest Fly (Cable)
1
1
15
15
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5
5
RPE 8
-
2
Seated Row (Cable)
1
2
5
5
RPE 8
-
3
Overhead Press (Barbell)
1
1
8
8
RPE 8
-
4
Chin-Up (Weighted)
1
1
8
8
RPE 8
-
5
Chest Fly (Cable)
1
1
15
15
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5
5
RPE 8
-
2
Seated Row (Cable)
1
2
5
5
RPE 8
-
3
Overhead Press (Barbell)
1
1
8
8
RPE 8
-
4
Chin-Up (Weighted)
1
1
8
8
RPE 8
-
5
Chest Fly (Cable)
1
1
15
15
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5
5
RPE 8
-
2
Seated Row (Cable)
1
2
5
5
RPE 8
-
3
Overhead Press (Barbell)
1
1
8
8
RPE 8
-
4
Chin-Up (Weighted)
1
1
8
8
RPE 8
-
5
Chest Fly (Cable)
1
1
15
15
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
8
8
RPE 8
-
2
Leg Press
1
2
8
8
RPE 8
-
3
Leg Extension
1
2
12
12
RPE 8
-
4
Leg Curl
1
2
12
12
RPE 8
-
5
Seated Calf Raise
1
3
15
15
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
8
8
RPE 8
-
2
Leg Press
1
2
8
8
RPE 8
-
3
Leg Extension
1
2
12
12
RPE 8
-
4
Leg Curl
1
2
12
12
RPE 8
-
5
Seated Calf Raise
1
3
15
15
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
8
8
RPE 8
-
2
Leg Press
1
2
8
8
RPE 8
-
3
Leg Extension
1
2
12
12
RPE 8
-
4
Leg Curl
1
2
12
12
RPE 8
-
5
Seated Calf Raise
1
3
15
15
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
8
8
RPE 8
-
2
Leg Press
1
2
8
8
RPE 8
-
3
Leg Extension
1
2
12
12
RPE 8
-
4
Leg Curl
1
2
12
12
RPE 8
-
5
Seated Calf Raise
1
3
15
15
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
8
8
RPE 8
-
2
Leg Press
1
2
8
8
RPE 8
-
3
Leg Extension
1
2
12
12
RPE 8
-
4
Leg Curl
1
2
12
12
RPE 8
-
5
Seated Calf Raise
1
3
15
15
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
8
8
RPE 8
-
2
Leg Press
1
2
8
8
RPE 8
-
3
Leg Extension
1
2
12
12
RPE 8
-
4
Leg Curl
1
2
12
12
RPE 8
-
5
Seated Calf Raise
1
3
15
15
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
8
8
RPE 8
-
2
Leg Press
1
2
8
8
RPE 8
-
3
Leg Extension
1
2
12
12
RPE 8
-
4
Leg Curl
1
2
12
12
RPE 8
-
5
Seated Calf Raise
1
3
15
15
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
8
8
RPE 8
-
2
Leg Press
1
2
8
8
RPE 8
-
3
Leg Extension
1
2
12
12
RPE 8
-
4
Leg Curl
1
2
12
12
RPE 8
-
5
Seated Calf Raise
1
3
15
15
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
8
8
RPE 8
-
2
Leg Press
1
2
8
8
RPE 8
-
3
Leg Extension
1
2
12
12
RPE 8
-
4
Leg Curl
1
2
12
12
RPE 8
-
5
Seated Calf Raise
1
3
15
15
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
8
8
RPE 8
-
2
Leg Press
1
2
8
8
RPE 8
-
3
Leg Extension
1
2
12
12
RPE 8
-
4
Leg Curl
1
2
12
12
RPE 8
-
5
Seated Calf Raise
1
3
15
15
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
8
8
RPE 8
-
2
Leg Press
1
2
8
8
RPE 8
-
3
Leg Extension
1
2
12
12
RPE 8
-
4
Leg Curl
1
2
12
12
RPE 8
-
5
Seated Calf Raise
1
3
15
15
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
8
8
RPE 8
-
2
Leg Press
1
2
8
8
RPE 8
-
3
Leg Extension
1
2
12
12
RPE 8
-
4
Leg Curl
1
2
12
12
RPE 8
-
5
Seated Calf Raise
1
3
15
15
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10
67.5%
2
Seated Row (Cable)
1
2
10
10
RPE 8
-
3
Incline Bench Press (Dumbbell)
1
1
12
12
RPE 8
-
4
Chin-Up (Weighted)
1
1
12
12
RPE 8
-
5
Tricep Pushdown (Cable)
1
1
12
12
RPE 8
-
6
Bicep Curl (Dumbbell)
1
1
12
12
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10
10
RPE 8
-
2
Seated Row (Cable)
1
2
10
10
RPE 8
-
3
Incline Bench Press (Dumbbell)
1
1
12
12
RPE 8
-
4
Chin-Up (Weighted)
1
1
12
12
RPE 8
-
5
Tricep Pushdown (Cable)
1
1
12
12
RPE 8
-
6
Bicep Curl (Dumbbell)
1
1
12
12
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10
10
RPE 8
-
2
Seated Row (Cable)
1
2
10
10
RPE 8
-
3
Incline Bench Press (Dumbbell)
1
1
12
12
RPE 8
-
4
Chin-Up (Weighted)
1
1
12
12
RPE 8
-
5
Tricep Pushdown (Cable)
1
1
12
12
RPE 8
-
6
Bicep Curl (Dumbbell)
1
1
12
12
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10
10
RPE 8
-
2
Seated Row (Cable)
1
2
10
10
RPE 8
-
3
Incline Bench Press (Dumbbell)
1
1
12
12
RPE 8
-
4
Chin-Up (Weighted)
1
1
12
12
RPE 8
-
5
Tricep Pushdown (Cable)
1
1
12
12
RPE 8
-
6
Bicep Curl (Dumbbell)
1
1
12
12
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10
10
RPE 8
-
2
Seated Row (Cable)
1
2
10
10
RPE 8
-
3
Incline Bench Press (Dumbbell)
1
1
12
12
RPE 8
-
4
Chin-Up (Weighted)
1
1
12
12
RPE 8
-
5
Tricep Pushdown (Cable)
1
1
12
12
RPE 8
-
6
Bicep Curl (Dumbbell)
1
1
12
12
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10
10
RPE 8
-
2
Seated Row (Cable)
1
2
10
10
RPE 8
-
3
Incline Bench Press (Dumbbell)
1
1
12
12
RPE 8
-
4
Chin-Up (Weighted)
1
1
12
12
RPE 8
-
5
Tricep Pushdown (Cable)
1
1
12
12
RPE 8
-
6
Bicep Curl (Dumbbell)
1
1
12
12
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10
10
RPE 8
-
2
Seated Row (Cable)
1
2
10
10
RPE 8
-
3
Incline Bench Press (Dumbbell)
1
1
12
12
RPE 8
-
4
Chin-Up (Weighted)
1
1
12
12
RPE 8
-
5
Tricep Pushdown (Cable)
1
1
12
12
RPE 8
-
6
Bicep Curl (Dumbbell)
1
1
12
12
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10
10
RPE 8
-
2
Seated Row (Cable)
1
2
10
10
RPE 8
-
3
Incline Bench Press (Dumbbell)
1
1
12
12
RPE 8
-
4
Chin-Up (Weighted)
1
1
12
12
RPE 8
-
5
Tricep Pushdown (Cable)
1
1
12
12
RPE 8
-
6
Bicep Curl (Dumbbell)
1
1
12
12
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10
10
RPE 8
-
2
Seated Row (Cable)
1
2
10
10
RPE 8
-
3
Incline Bench Press (Dumbbell)
1
1
12
12
RPE 8
-
4
Chin-Up (Weighted)
1
1
12
12
RPE 8
-
5
Tricep Pushdown (Cable)
1
1
12
12
RPE 8
-
6
Bicep Curl (Dumbbell)
1
1
12
12
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10
10
RPE 8
-
2
Seated Row (Cable)
1
2
10
10
RPE 8
-
3
Incline Bench Press (Dumbbell)
1
1
12
12
RPE 8
-
4
Chin-Up (Weighted)
1
1
12
12
RPE 8
-
5
Tricep Pushdown (Cable)
1
1
12
12
RPE 8
-
6
Bicep Curl (Dumbbell)
1
1
12
12
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10
10
RPE 8
-
2
Seated Row (Cable)
1
2
10
10
RPE 8
-
3
Incline Bench Press (Dumbbell)
1
1
12
12
RPE 8
-
4
Chin-Up (Weighted)
1
1
12
12
RPE 8
-
5
Tricep Pushdown (Cable)
1
1
12
12
RPE 8
-
6
Bicep Curl (Dumbbell)
1
1
12
12
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10
10
RPE 8
-
2
Seated Row (Cable)
1
2
10
10
RPE 8
-
3
Incline Bench Press (Dumbbell)
1
1
12
12
RPE 8
-
4
Chin-Up (Weighted)
1
1
12
12
RPE 8
-
5
Tricep Pushdown (Cable)
1
1
12
12
RPE 8
-
6
Bicep Curl (Dumbbell)
1
1
12
12
RPE 8
-
What People Are Saying(153 ratings)
Only ratings with written feedback are displayed here.
4.17/ 5
Виктор семеновAge 27, Man
10 days ago
11 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Added some lateral raises and biceps triceps
LWAge 26, Man
16 days ago
7 weeks complete
0
More than expected strength gains
More than expected muscle gains
Marginal modifications
Great program! Gave me some direction, and helped me get in and out of the gym without wasted time. I used to train calisthenics, so I thought I knew how to work out. I started out a little too aggressively and got injured, which slowed progress. After that, I kept in mind that the weight I could lift for 5 reps was way more than the weight I SAFELY lift as I built my form. My advice to anyone who has not lifted would be to start the exercises with negligible weight to work on form and many more reps than recommended (ex- deadlifting the bar x20) Then begin to work up with recommended weight increases, decreasing reps to make it possible until you reach recommended reps. Worst case scenario, your gains arrive a few weeks later. But you get to guarantee your progress. I know for me, it was a mistake to go too fast. Some ideas: My gym has a Smith machine (squat bar on a track). For standing calf raises, I put a barbell weight on the floor below the bar, stood on the edge, and did my raises with the bar across my back. Maybe a little less holistic but it let me weigh it more than with dumbbells I can't even lift! I violated rest time (horrible, I know) and did supersets with as opposite muscle groups as I could (chest fly/rows, leg extension/leg curl, tricep push/bicep curl). I'm sure this had a small effect on my gains, but I still got great results and could keep workouts to 45 minutes.
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General guidelines

Spread your workouts out across the week and try to have no more than two sessions back to back. This is better for recovery.

Rest for ~2-3 minutes for the main exercises; ~90 seconds for others.

Spread your workouts out across the week and try to have no more than two sessions back to back.

%1RM = % of 1-rep maximum. It is a guideline for how much you should load the bar the first time you start the program (only). If you don’t know this, just use an RPE of 8.

1st Set RPE = a guideline for how many reps you should stop short of failure for your first set. 8 means to stop when you could do 2 more reps before failing. This determines how much load you should put on the bar.

So, as you get stronger, the same load will feel lighter (a lower RPE) and you can increase the weight. The purpose of this is to help you manage fatigue.

Progression guidlines

After the first session, just add weight in steady increments each time. (This is where ‘linear’ in linear progression comes from.)

For the heavy full and lower body compound movements (e.g., squats and deadlifts) increase 10 lbs (~5 kg) from last week, assuming you can do so with good form. For other exercises that work less overall musculature, (e.g., the bench press, overhead presses, rows, and any isolation exercises) you’ll want to progress in 5 lb (~2.5 kg) or 2.5 lb increments.

Example Novice Progression using 5x5:

  • Week 1: Load 135 lbs, reps 5,5,5,5,5 (25) => add load next time

  • Week 2: Load 145 lbs, reps 5,5,5,5,5 (25) => add load next time

  • Week 3: Load 155 lbs, reps 5,5,5,5,3 (23) => same load next time

  • Week 4: Load 155 lbs, reps 5,5,5,5,5 (25) => add load next time

  • Week 5: Load 165 lbs, reps 5,5,5,5,5 (25) => add load next time

What if you stall?

Reduce the load by 10% if you fail to achieve your target reps in two consecutive workouts. The next workout, return to the weight you were unable to complete the target repetitions with and you will more than likely succeed. This is a very simple method of “deloading.” This is a strategy that allows built-up fatigue from weeks of training to dissipate, which in turn lets us continue progressing. There is no need to set this at specific time intervals for novice progression, but it will become necessary for intermediate progression.