12 Week - Strength 3 - Beginner

Horn Weightlifting & Physique, LLC

Strength & Conditioning

Coach

Brad Horn

STRENGTH 3 Develop Performance. Own the Process. By now, you've earned the right to train at a higher level.

Strength 3 shifts the emphasis toward producing more force, improving athletic performance, and maximizing your ability to express the strength you've built.

Expect heavier loading, more advanced programming strategies, and greater performance demands - all supported by the same intentional progression that defines the Strengthology system.

The goal isn't simply to lift heavier. It's to become a stronger, more resilient athlete.

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 3 - Beginner

Build Lean Muscle

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

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 // 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

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 3 - Beginner

FAQs

Who is this program designed for?

Strength 3 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 3?

You'll be ready to continue into Strength 4, where training volume, intensity, and exercise complexity progress to help you continue building strength and muscle.