How long till change of program?

Hey guys, i only posted recently about not feeling any pain after PE.
I just have another question now. As stated earlier i have been doing the “newbie routine” (3 days on/1 day off). I know i may be jumping the gun a little but how long should i do this routine for? and when i change, what new program would be the best to undertake?

Thanks in advance.

I would stick with the newbie routine for a couple of months, and increase the time and intensity of your sessions gradually as you progress. Also, add in things like the blasters after a few weeks of conditioning. Make sure you have read the LOT thread and are stretching in the optimal direction for gains.

SS4

what does LOT mean. I can’t understand.could you describe this word.

Read this thread carefully and understand it:

Bib’s LOT Theory