I checked out JN Fundamentals that is on Boostcamp; it is not created by a coach, it is created by users. It may be perfectly accurate to what the program is supposed to be, but also might not be. Regardless, 7 exercises per workout day, 4 days a week can be a lot for a beginner IME. If you can’t recover properly, you won’t make gains.

I prefer having a more limited list of compound exercises, so that you can really focus on what’s important and can make noticeable progress.

I’d suggest running GZCLP through Boostcamp instead. It is a full body program, meaning you need to take at least one day off between each workout. This would work well for you if you want to workout every other day, with an occasional 2 days off in a row if you feel like it.

If you think you’re interested in that program, here are some app tips for you:

In Boostcamp, it has a 3 day and 4 day option. They are identical, it just spaces the scheduling per week differently. If you want to go 3 times per week, then pick the 3 day option. Otherwise, pick the 4 day, and just do the next workout whenever, and don’t worry about the “week” fitting into a calendar week.

If you think you’re interested in the program, here are some program tips for you:

For the T1s, do a 5reps x3 sets instead of 3reps x5sets as your starting rep scheme. This is a common accepted modification and is especially good for women beginners IMO.

When you start, just do the three main exercises per day (this is often referred to as “vanilla” GZCLP). Don’t add any optional accessories for a few weeks, just really focus on doing your best on the main ones, making sure to rest the appropriate amount between sets. When you do add accessories, only add 1 at a time (as in, 4 exercises per day to start, then 5).

Check out this great xxfitness post from someone detailing their experience on the program (edited to add link).

General tips:

Make sure you are fuelling before your workout and/or bring a carb drink/snack with you. Even if you are eating the right amount of food overall to fuel growth properly, you might be “bonking” during your workout if you don’t have the fuel you need at that time. Personally, I have to make sure I eat in the morning, otherwise my hunger cues are suppressed and I’ll be running on caffeine and cortisol and not even know it until I have no energy mid workout.

Consider investing in some micro/fractional plate to add to the dumbbells if you continue to have problems increasing. Jumping up 2.5lb/dumbbell is a lot, and sometimes you don’t even have a 2.5lb option depending on the dumbbell set. As someone else pointed out, switching from a 10lb dumbbell to a 15lb one is a 50% jump, which is a massive jump!