Julian Hernandez Personal Training
Crawl • Walk • Run
12-Week Beginner Strength & Conditioning Program
The name says it all.
This program is designed to take someone with little to no training experience and progressively build them into a stronger, fitter, and more confident athlete over 12 weeks. The program is broken into three 4-week phases:
Crawl (Weeks 1-4) – Learn movement patterns, establish consistency, and build a foundation.
Walk (Weeks 5-8) – Increase workload, improve strength and conditioning, and develop confidence.
Run (Weeks 9-12) – Put everything together, challenge yourself, and build the work capacity needed to begin running regularly and performing at a higher level.
The goal is simple: meet you where you are now and help you become a better version of yourself by the end of the program.
Every workout completed is a step forward. Small improvements repeated consistently over 12 weeks lead to major results.
Start where you are. Trust the process. Crawl. Walk. Run.
— Julian Hernandez | JHPT
1 sessions per week
Must use App app to view and log training
Program Training
A
Single Leg Bridge on Foam Roller
3 x 0:30
B
Goblet Box Squat
3 x 10
C
Bodyweight Split Squat
3 x 12
D
Standing Calf Raise
3 x 1:00
A
Tiger Crawls
3 x 20
B
Crab Walk
3 x 20
C
Lateral Bear Crawl
3 x 20
D
Walk
1 x 15:00
A
Hand Release Push-Up
3 x 10
B
Bent Over DB Row
3 x 10
C
Bent Over Rear Delt Fly
3 x 15
D
Banded Bicep Curl
3 x 0:30
A
Plank
3 x 0:30
B
Side Plank progression
3 x 0:30
C
Russian Twist
3 x 0:30
D
Glute Bridge
3 x 1:00
E
Walk
1 x 15:00
A
assisted Hip Air Plane
3 x 0:30
B
Band Face Pull
3 x 12
C
DB RDL
3 x 10
D
Superman
3 x 0:30
A
Stairmaster
1 x 15:00
B
Incline Treadmill Walk
1 x 15:00
