Beginner Boulderer - Build-up 1 (PE)

Optimized build-up 1 (pe) program for beginner boulderers (V1-V3). 2 sessions/week, 380 moves/week.

At a Glance

Time per Session
60-90 min/session
Frequency
2 sessions/week
Equipment
Gym only
Prerequisites
Able to climb V1-V3
10
Exceptional Effectiveness
Top 5% of all training programs

Based on scientific research, community feedback, and proven results from climbers at your level.

Focus Areas:
power-endurance
capacity
interval-training
bouldering

Program Overview

Optimized Build-up 1 (PE) program for beginner boulderers (V1-V3)

New to structured training, focusing on building base endurance and movement quality

This program has been generated using genetic algorithm optimization following Carlos V3 methodology. It provides a complete week of training (Week 1 of the 3+1 pattern) that you can repeat with volume adjustments:

  • Week 1: 80% volume (introduction)
  • Week 2: 100% volume (build)
  • Week 3: 110% volume (peak)
  • Week 4: 60% volume (deload)

Program Details

Training Frequency: 2 sessions/week Session Duration: 90 minutes Total Weekly Volume: 380 moves Fitness Score: 1880.0/100

Weekly Schedule

Tuesday

Rest day or light mobility work

Friday

Rest day or light mobility work

Training Focus

Developing power-endurance capacity through interval work. Higher intensity with incomplete recovery to build tolerance to fatigue.

Key Principles

  • Follow CNS-demand ordering: HIGH → MEDIUM → LOW within each session
  • Maintain proper rest periods between sets and exercises
  • Adjust volume according to the 3+1 week pattern
  • Listen to your body and adjust if experiencing pain or excessive fatigue

Equipment Required

  • Indoor climbing wall
  • Hangboard/fingerboard (for finger strength exercises)
  • Timer
  • Training log

Generated using Carlos V3 methodology + Genetic Algorithm optimization

What You'll Get

  • ✓4 weeks (3+1 pattern) structured training plan with detailed workout instructions
  • ✓Week-by-week progression to safely build your climbing performance
  • ✓Progress tracking guidelines to measure your improvements

Target Audience

✅ Ideal For

  • • Those wanting to improve power-endurance
  • • Can train 2 sessions/week
  • • Committed to a 4 weeks (3+1 pattern) training cycle

⚠️ Not Recommended If

  • • Currently dealing with climbing injuries
  • • Unable to commit to the required training frequency
💬COMMUNITY FEEDBACK

Real Climbers Say...

💡 Community Insights:

"Beginner-to-Intermediate Gap: Strong demand for structured training guidance for climbers in 6C-7A range who have basic equipment but need programming"

"Technique Over Strength: Strong community emphasis on movement quality and efficiency over raw power, especially for beginners and intermediates"

Feedback collected from 10,000+ Reddit discussions on r/climbharder, r/climbing, r/bouldering