12 Week - Strength 4 - Beginner

Horn Weightlifting & Physique, LLC

Strength & Conditioning

Coach

Brad Horn

STRENGTH 4

Pursue Mastery. Raise the Ceiling. Mastery isn't the end of the journey. It's the commitment to continually refining the fundamentals.

Strength 4 is designed for experienced lifters who understand that long-term progress isn't built by constantly changing the program, it's built by improving the quality of every repetition, every decision, and every training cycle.

Over the next 12 weeks, you'll continue developing maximal strength through deliberate practice, intelligent progression, and disciplined execution. The focus isn't simply on lifting heavier; it's on refining the skills that allow you to keep getting stronger year after year.

Because your potential isn't fixed. It rises with every opportunity to improve the fundamentals.

Raise your standard. Raise your ceiling.

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 4 - Beginner

Create Consistency

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

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 7 - Upper 1 - Overhead - 4 x 9

Press, Standing, DB, 1 arm

4 x 9 @ 66, 69, 72, 76 %

Chin-up, Close Grip, Neutral

4 x 9 @ 66, 69, 72, 76 %

Press, Flat, DB

3 x 11 @ 72 %

Row, Seated, Medium Grip, Semi-Supinated

3 x 11 @ 72 %

Lateral Raise, Standing, Lean Away, DB, 1 Arm

3 x 15 @ 66 %

Lateral Raise, Standing, Low Pulley, 1 Arm

3 x 15 @ 66 %

Monday

Novice - Strength - Accumulation 7 - Lower 1 - Squat - 4 x 9

Back Squat, Heel Elevated

4 x 9 @ 66, 69, 72, 76 %

Split Squat, DB, Contralateral

3 x 11 @ 72 %

Leg Curl, Kneeling, Dorisflexion

3 x 11 @ 72 %

Leg Press, Narrow Stance

3 x 15 @ 66 %

Goodmorning, Seated, Decline Bench, OB

3 x 15 @ 66 %

Wednesday

Novice - Strength - Accumulation 7 - Upper 2 - Decline - 4 x 9

Dips

4 x 11 @ 66, 69, 72, 76 %

Pull-up, Medium Grip, Pronated

4 x 11 @ 66, 69, 72, 76 %

Press, 45° Incline, DB

3 x 11 @ 72 %

Row, Seated, Wide Grip, Neutral

3 x 11 @ 72 %

External Rotation, Side Lying, DB, 1 Arm

3 x 15 @ 66 %

Lateral Raise, Bent Over, DB, Neutral, 1 Arm

3 x 15 @ 66 %

Thursday

Novice - Strength - Accumulation 7 - Lower 2 - Front Squat - 4 x 9

Front Squat, Heels Elevated

9 x 4 @ 72 %

Deadlift, 4" Block, Wide Grip

4 x 8 @ 78 %

Calf Raise, Squat, Toes Elevated

3 x 15

Garhammer Raise, Incline

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 4 - Beginner

FAQs

Who is this program designed for?

Strength 4 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 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.

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 4?

Congratulations, you've completed the Strengthology Beginner Series. By now, you've built a strong foundation, increased your training capacity, learned to own the process, and refined the fundamentals that drive long-term progress. Your next step is Strength 1: Intermediate.