12 week - Strength 1 - Beginner

Horn Weightlifting & Physique, LLC

Strength & Conditioning

Coach

Brad Horn

STRENGTH 1 Build the Foundation. Train with Intention.

Most people don't need a harder program. They need a better foundation.

Strength 1 is the starting point designed to teach the movement patterns, lifting principles, and training habits that create long-term success.

Over 12 weeks, you'll develop total body strength through progressive programming that balances volume, intensity, and recovery. Every exercise has a purpose. Every phase builds upon the last. The result is more than increased strength - it's greater confidence, improved movement quality, and a foundation you'll continue building on throughout your training journey.

Strength isn't built through random workouts. It's built through intentional practice

4-Day Version Train four days each week with an Upper/Lower split that maximizes strength development while allowing ample recovery. This is the ideal option for those looking to accelerate progress and build a strong training routine. Four focused training sessions allow for greater weekly training volume and exercise variety while maintaining balanced recovery.

A Program by STRENGTHOLOGY.

$147

Get 12 week - Strength 1 - Beginner

Build a Strong Foundation

Develop the movement patterns and lifting skills that prepare you for long-term success.

Increase Strength with Confidence

Follow a proven progression that helps you get stronger without relying on guesswork.

Create Consistency

Replace random workouts with a structured system designed to keep you progressing week after week.

Features

Coach Support

You're never training alone. Get direct access for programming-related questions so you can stay confident, overcome challenges, and keep progressing.

Programming 4 days per week

Train four days each week using an Upper/Lower split that balances strength, muscle growth, and recovery.

Exercise Demonstrations

Includes clear instructional videos to help you execute each movement with proper technique with confidence. Quality movement builds quality strength.

Access your entire program from the TH app. Track workouts, record personal records, monitor progress, and follow your training wherever you go.

Equipment

Required

Squat Rack // Barbell // Plates // Dumbbells // Chin-up Bar // Lat Pulldown // Seated Row // Dip Station // Trap Bar // Lying Leg Curl // Adjustable Bench // Decline Bench

Recommended

Leg Press // EZ Bar // Seated Calf Raise // Slant Board // Squat Wedges // Reverse Hyper // Horizontal Back Extension // Incline Back Extension // Plyo Boxes

Sample Week

Week 1 of 12-week program

Sunday

Novice - Strength - Accumulation 1 - Upper 1 - Overhead - 3 x 12

Press, Standing, DB, 1 arm

3 x 12 @ 66, 68, 70 %

Chin-up, Medium Grip, Neutral

3 x 12

Press, Flat, OB, California

3 x 12 @ 70 %

Row, Seated, Medium Grip, Neutral

3 x 12 @ 70 %

Front Raise, Supine, 65° Incline, DB

3 x 15 @ 66 %

Neck Extension, Standing, Swiss Ball

3 x 10

Monday

Novice - Strength - Accumulation 1 - Lower 1 - Squat - 3 x 12

Back Squat, Heel Elevated

3 x 12 @ 66, 68, 70 %

Split Squat, Front Foot Elevated, Low Pulley

3 x 12 @ 70 %

Leg Curl, Lying, Dorisflexion, Unilateral

3 x 12 @ 70 %

Leg Press, Narrow Stance

3 x 25 @ 66 %

Goodmorning, Seated, Decline Bench, OB

3 x 10 @ 70 %

Wednesday

Novice - Strength - Accumulation 1 - Upper 2 - Dip

Dips

3 x 12 @ 66, 68, 70 %

Pull-up, Medium Grip, Pronated

3 x 12

Press, 60° Incline, DB

3 x 12 @ 70 %

Lat Pulldown, 45° Lean, Wide Grip, Neutral

3 x 12 @ 70 %

External Rotation, Side Lying, DB, 1 Arm

3 x 15 @ 66 %

Lateral Raise, Prone, 35° Incline, DB, Neutral, 1 Arm

3 x 15 @ 66 %

Thursday

Novice - Strength - Accumulation 1 - Lower 2 - Front Squat

Front Squat, Heels Elevated

6 x 6 @ 66 %

Deadlift, Trap Bar, Low Handle

4 x 10 @ 74 %

Calf Raise, Seated, Unilateral

3 x 12 @ 70 %

Lower Ab Drill, Bent Knee, Feet Up, Unilateral

3 x 15

Coach

More from Horn Weightlifting & Physique, LLC

Brad Horn

Founder of Strengthology | Strength Coach For over 20 years, I've helped athletes and everyday lifters build strength through purposeful training—not trends. My coaching philosophy is simple: Train with intention. Master the fundamentals. Progress with purpose. My goal isn't just to help you finish 12 weeks—it's to help you become a stronger, more capable lifter long after the program ends.

Stronger Doesn't Happen by Accident.

Strength 1 gives you the structure, progression, and coaching to stop guessing and start building lasting strength. This is more than your next workout program.

Get 12 week - Strength 1 - Beginner

FAQs

Who is this program designed for?

Strength 1 is designed for beginner to early intermediate lifters who want to build strength, improve movement quality, and develop a solid training foundation.

How many days per week will I train?

Four training sessions each week using a structured Upper/Lower split designed to maximize progress while allowing adequate recovery.

How long do the workouts take?

Most sessions take between 45-60 minutes, depending on rest periods and training pace.

What equipment is required?

This program is designed for a commercial gym or well-equipped home gym with barbells, dumbbells, cables, and common strength training equipment.

What happens after I finish Strength 1?

Strength 1 is the first step in the Strengthology progression. Once you've built your foundation, you'll be ready to continue into Strength 2, where training volume, intensity, and exercise complexity progress to help you continue building strength and muscle.