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12 Week - Strength 3 - Beginner

Horn Weightlifting & Physique, LLC

Strength & Conditioning

Coach

Brad Horn

Welcome to Strength 3. We continue to build on the foundation established in our last phase further pushing our strength, exercise technique. Your strength story is just getting started. Let's keep building.

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.

$147

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Unlock Your Strength Potential

Engage in a variety of exercises that will challenge your body, promoting strength and muscle growth while reducing the likelihood of overuse injuries.

Consistency is KING

That's why we designed our training structure to allow for frequent exercise rehearsal, enhancing motor learning and revealing your full strength potential.

Features

Access to HWP Coach, Brad Horn

Who will be available for any training related questions

Programming 4 days per week

Utilizes a 4 day a week microcycle (Upper Body 1, Lower Body 1, Upper Body 2, & Lower Body 2).

Exercise Demo Videos

High quality, straight to the point instructional videos to guide your practice and make execution easy.

Delivered through TrainHeroic

Including a program overview and how to read your training program, warm-up instructions, and more

Equipment

Required

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

Recommended

Adjustable Bench // Decline Bench // 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 5 - Upper 1 - Overhead - 4 x 11

Press, Seated, Unsupported, DB

4 x 11 @ 62, 65, 68, 72 %

Chin-up, Medium Grip, Supinated

4 x 11 @ 62, 65, 68, 72 %

Press, Flat, DB

3 x 12 @ 70 %

Row, Seated, Wide Grip, Supinated

3 x 12 @ 70 %

Front Raise, Supine, 65° Incline, DB

3 x 12 @ 70 %

Lateral Raise, Seated, DB

3 x 12 @ 70 %

Monday

Novice - Strength - Accumulation 5 - Lower 1 - Squat - 4 x 11

Back Squat, Heel Elevated

4 x 11 @ 62, 65, 68, 72 %

Split Squat, DB

3 x 12 @ 70 %

Leg Curl, Kneeling, Dorisflexion

3 x 12 @ 70 %

Leg Extension

3 x 20 @ 60 %

Goodmorning, Standing, OB

3 x 15 @ 66 %

Wednesday

Novice - Strength - Accumulation 5 - Upper 2 - Decline - 4 x 11

Dips

4 x 11 @ 62, 65, 68, 72 %

Pull-up, Close Grip, Pronated

4 x 11 @ 62, 65, 68, 72 %

Press, 60° Incline, DB

3 x 12 @ 70 %

Row, Seated, Medium Grip, Semi-Supinated

3 x 12 @ 70 %

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

3 x 12 @ 70 %

Lateral Raise, Prone, 15° Incline, DB, 1 Arm

3 x 12 @ 70 %

Thursday

Novice - Strength - Accumulation 5 - Lower 2 - Front Squat - 4 x 11

Squat, Zercher, Heels Elevated, OB

4 x 11 @ 62, 65, 68, 72 %

Deadlift, Rack, Below Knee, Wide Grip

3 x 12 @ 70 %

Calf Raise, Seated, Unilateral

3 x 12 @ 70 %

Hip Raise, Supine

3 x MAX

Coach

More from Horn Weightlifting & Physique, LLC

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.

Let's Keep Going!!

More gains await you on this the pursuit of strength.

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FAQs

Can females do this program?

Yes, absolutely! This program is designed for both males and females to gain lean muscle, improve strength and their body composition.

How long do the sessions take?

When the program is followed properly, which means you execute the tempos, rest periods, and reps as written, the sessions will range between 45-60 minutes, excluding your warm-up.

What level are the programs designed for?

Beginner to Intermediate. This is not an advanced level program.

How many training days per week is the program?

4 training sessions per week.