12 week - Strength 2 - Beginner

Horn Weightlifting & Physique, LLC

Strength & Conditioning

Coach

Brad Horn

STRENGTH 2 You've built the foundation. Now it's time to build on it.

Strength 2 is designed for athletes who are ready to take the next step by increasing training demands while reinforcing the movement quality and technical proficiency developed in Strength 1.

Over the next 12 weeks, you'll be challenged with greater training volume, strategic exercise variations, and progressive overload that continues to develop strength, muscle, and resilience. Every progression is intentional, ensuring your body adapts without sacrificing the quality of your movement.

Because progress isn't measured by how exhausted you feel. It's measured by what you're capable of doing that you couldn't do before. At Strengthology, we don't chase harder workouts.

We build stronger athletes - one intentional session at a time.

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.

$147

Get 12 week - Strength 2 - Beginner

Increase Strength with Confidenc

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

Build Lean Muscle

Train with the right combination of volume, intensity, and recovery to support muscle growth and improved body composition.

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 // Plyo Boxes

Sample Week

Week 1 of 12-week program

Sunday

Novice - Strength - Accumulation 3 - Upper 1 - Overhead - 12, 10, 8, 8

Press, Seated, DB

12, 10, 8, 8 @ 68, 72, 74, 74 %

Chin-up, Wide Grip, Neutral

12, 10, 8, 8 @ 68, 72, 74, 74 %

Press, Flat, DB, Rotating

3 x 12 @ 70 %

Row, Seated, Medium Grip, Semi-Supinated

3 x 12 @ 70 %

Lateral Raise, Side Lying, 35° Incline, DB, 1 Arm

3 x 15 @ 66 %

Neck Extension, Standing, Swiss Ball

3 x 15

Monday

Novice - Strength - Accumulation 3 - Lower 1 - Squat - 12, 10, 8, 8

Back Squat, Heel Elevated

12, 10, 8, 8 @ 68, 72, 74, 74 %

Split Squat, Low Pulley

3 x 12 @ 70 %

Leg Curl, Lying, Dorisflexion, Neutral

3 x 12 @ 70 %

Leg Press, Wide Stance

3 x 15 @ 55 %

Goodmorning, Seated, Decline Bench, OB

3 x 15 @ 66 %

Wednesday

Novice - Strength - Accumulation 3 - Upper 2 - Dip - 12, 10, 8, 8

Dips

12, 10, 8, 8 @ 68, 72, 74, 74 %

Pull-up, Close Grip, Pronated

12, 10, 8, 8 @ 68, 72, 74, 74 %

Press, 45° Incline, DB

3 x 12 @ 70 %

Row, Seated, Medium Grip, Neutral

3 x 12 @ 70 %

External Rotation, Sideways, Mid Pulley, Neutral, 1 Arm

3 x 15 @ 66 %

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

3 x 15 @ 66 %

Thursday

Novice - Strength - Accumulation 3 - Lower 2 - Front Squat - 12, 10, 8, 8

Front Squat, Heels Elevated

6 x 6 @ 70 %

Deadlift, Rack, Below Knee, Medium Grip

4 x 12 @ 70 %

Calf Raise, Seated

3 x 15 @ 66 %

Plank, Swiss Ball

3 x 8

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.

Train with intention. Become stronger for life.

Get 12 week - Strength 2 - Beginner

FAQs

Who is this program designed for?

Strength 2 is designed for beginner to early intermediate lifters who have established a solid foundation and are ready to continue building strength, improving movement quality, and developing the physical capacity for long-term progress.

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 2?

Strength 2 expands your foundation by increasing your capacity for training and reinforcing the habits that drive long-term progress. Once you've completed Strength 2, you'll be ready for Strength 3.