Escape Novice is a high-volume approach to forcing muscle growth and strength gains. Here is what your week will look like: Upper, Lower, Rest, Push, Pull, Legs, Rest Everyday you will have a heavy compound lift and a lighter compound lift. (ex. Heavy Bench & Light OHP on Monday vs Light Bench & Heavy OHP on Thursday) Research has shown that daily undulating periodization programmed in this way is an effective method for getting stronger and building muscle. Escape Novice generally uses a Double Progression scheme (given in the "Notes" area of each applicable exercise) meaning that you may only increase the weight by the SMALLEST increment for each exercise once you have hit the maximum reps in the given rep range across ALL sets. It is recommended that you leave 0-1 RIR until your last set in which you should go "all out". Example: Week 1 Seated Cable Row, 3x10-12 Set 1: 120lbsx11 Set 2: 120lbsx10 Set 3: 120lbsx10 DO NOT RAISE THE WEIGHT! Week 2 Seated Cable Row, 3x10-12 Set 1: 120lbsx12 Set 2: 120lbsx12 Set 3: 120lbsx13 RAISE THE WEIGHT TO 125LBS! Diet and recovery: You are given 2 rest days a week. Consider using these as "active rest days" and incorporate some cardio. Something like C25k, cycling for 30-45 mins, tennis, etc. won't hinder your recovery but will actually increase your workload and give you better gains. In general, recovery should not be an issue as long as your diet and training are in check. You are required to get 7-8 hours of sleep every night and eat in a moderate caloric surplus. I would suggest 10-20% surplus over your TDEE. 0.7g of protein/lb of bodyweight or 1g/lb if you eat plant-based proteins. Consider a multivitamin(with minerals), creatine, and omega 3 supplements. 4 Liters (~1 Gallon) of water a day minimum, at least 1 of those liters should include electrolytes. Deload: At the end of the 8 weeks take this as an opportunity to consider a small deload where you decrease the weight by 25% and focus on technique. This is absolutely not required and only recommended if you feel unmotivated, tired, or stalled out. If you do not feel as though you need it, *don't* force a deload. Keep going.