I get this question a lot. And generally I recommend guys to run the beginner program I have outlined in Strength, Life, Legacy however here is a great testimonial from a guy that, poundage wise, would fall in that novice category. I won't lie, it makes me beam to get these e-mails.
See what the strong-15 did for him..............
First of all, thanks for the amount of info you always put on. I just finished the first phase of LRB/365, and the results have been remarkable. I had an abdominal surgery back in July and I was out of the gym for 4 months. I wasn't jacked or strong (I lost a massive amount of weight in the previous 2 years), but I gained good muscle mass and strength that was lost in those months.
In December, I bought your book and decided to jump into LRB/365 since I noticed that I was starting to spin my wheels trying to decide what to do. I plugged 180 lbs for Squat, 155lbs for bench and 195 lb for Deadlifts. When I started I had lots of doubt if I would be able to reach those goals (even though I wanted so bad to surpass those weights).
Come today, I tested my maxes and I'm so fucking happy and astonished to see my progress coming back after all the pain and shit I took these last 8 months.
My fake meet went as follows (after warming up):
Squat: 175 lb, 190lb, 205 lb (all 3 went fast, the last one was a bit of a grind) *25 lb PR*
Bench: 155lb, 170lb, 185lb (the first 2 went well, the last one I almost missed it but I locked it) *30 lb PR*
Deads: 190lbs, 210lbs, 225lbs (all went fast as hell), but I was so fresh and not at all fatigued at this point and I said the hell with it and pulled 255 lbs for a 60lb PR from my plugged goal.
This base building/strong 15 programming is excellent. I plugged numbers I felt comfortable to hit after Phase 3, but during training I noticed I was dominating most of the time, even though I am a full time Pharmacy student and I sleep 4-6 hours most days. Nutrition definitely helped me here, especially CARBS. A friend of mine did this with me and he went 8/9, he only missed his 3rd attempt at the bench, but he was also excited with the results. We may not be close to any advanced level numbers, but we are so fucking proud of our effort and success. Thanks a lot, Paul. We owe it to you.