12 week - Strength - Beginner - Macro 1
Horn Weightlifting & Physique, LLC
Strength & ConditioningWe strive to deliver exceptional training programs grounded in scientific principles and real-world application, focusing on educating, empowering, and inspiring trainees to enhance their physical and mental well-being. Our goal is to elevate one's individual physical performance and physique.
Are you prepared to boost your strength? Your search ends here! This meticulously crafted program is tailored to enhance both your size and strength effectively.
This program will alternate between 3-week phases of accumulation, focusing on volume, and intensification, emphasizing intensity and load, to transform your physique and elevate your performance.
The 12 Week program features a 4-day microcycle split, consisting of Upper Body 1, Lower Body 1, Upper Body 2, and Lower Body 2. This structure is ideal for compound exercises that demand greater recovery time. Each muscle group is targeted twice a week, but the total volume per session for each group is reduced.
LET'S GET THESE GAINS!
A Program by HWP.
A1
Press, Standing, DB, 1 arm
3 x 12 @ 66, 68, 70 %
A2
Chin-up, Medium Grip, Neutral
3 x 12
B1
Press, Flat, DB
3 x 12 @ 70 %
B2
Row, Seated, Medium Grip, Neutral
3 x 12 @ 70 %
C1
Front Raise, Supine, 65° Incline, DB
3 x 15 @ 66 %
C2
Neck Extension, Standing, Swiss Ball
3 x 10
A
Back Squat, Heel Elevated
3 x 12 @ 66, 68, 70 %
B1
Split Squat, Front Foot Elevated, Low Pulley
3 x 12 @ 70 %
B2
Leg Curl, Lying, Dorisflexion, Unilateral
3 x 12 @ 70 %
C1
Leg Press, Narrow Stance
3 x 25 @ 66 %
C2
Goodmorning, Seated, Decline Bench, OB
3 x 10 @ 70 %
A1
Dips
3 x 12 @ 66, 68, 70 %
A2
Pull-up, Medium Grip, Pronated
3 x 12
B1
Press, 60° Incline, DB
3 x 12 @ 70 %
B2
Lat Pulldown, 45° Lean, Wide Grip, Neutral
3 x 12 @ 70 %
C1
External Rotation, Side Lying, DB, 1 Arm
3 x 15 @ 66 %
C2
Lateral Raise, Prone, 35° Incline, DB, Neutral, 1 Arm
3 x 15 @ 66 %
A
Front Squat, Heels Elevated
6 x 6 @ 66 %
B
Deadlift, Trap Bar, Low Handle
4 x 10 @ 74 %
C1
Calf Raise, Seated, Unilateral
3 x 12 @ 70 %
C2
Lower Ab Drill, Bent Knee, Feet Up, Unilateral
3 x 15
Brad Horn
Owner & Founder I began my career at a top-tier athletic facility in the Atlanta Metro Area, before transitioning to education where I developed a robust Physical Education curriculum focused on strength and conditioning. With 18 years of coaching experience, I've had the privilege of learning from some exceptional coaches throughout my journey. Let me share what I honed over the years with you.
