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12 Week - Body Composition 1 - Beginner

Horn Weightlifting & Physique, LLC

Strength & Conditioning
Coach
Brad Horn

Welcome to Body Composition 1.

Your strength journey is just beginning. This program is crafted to enhance fat loss while establishing a solid foundation for strength and hypertrophy, and managing the cumulative fatigue that comes with body composition training techniques.

This program will alternate between 3-week phases of accumulation and intensification. Each phase includes a 4-day microcycle split, featuring Full Body 1, Full Body 2, Conditioning 1, and Conditioning 2. This setup is perfect for recovery and enables us to focus on developing an aerobic base while boosting lean mass.

ENJOY THE JOURNEY!

A Program by HWP.

$147
Get 12 Week - Body Composition 1 - Beginner
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Unlock Your Strength Potential
Engage in a variety of exercises that will challenge your body and mind, promoting strength and maximizing fat loss, while reducing the likelihood of overuse injuries.
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Consistency is KING
Our training structure is designed for optimized fat loss, building strength and hypertrophy while managing fatigue.
Features
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Access to HWP Coach, Brad Horn
Who will be available for any training related questions
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Programming 7 days per week
Utilizes a 7 day a week microcycle ( Full Body 1, Full Body 2, Conditioning 1, Conditioning 2, & 3 Active Recovery Days).
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Exercise Demo Videos
Instructional videos to guide your practice and make execution easy.
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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 // Trap Bar // Adjustable Bench // Leg Press // Lying Leg Curl // Squat Wedges // Decline Bench
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Sample Week
Week 1 of 12-week program
Sunday
Beginner - Fat Loss 1 - Accumulation 1 - Full Body 1

A1

Back Squat, Heel Elevated

5 x 6 @ 70 %

A2

Press, Seated, Behind Neck, OB, Medium Grip

5 x 6 @ 70 %

B

Split Squat, Front Foot Elevated, DB

3 x 12 @ 70 %

C

Row, Seated, Medium Grip, Neutral

3 x 12 @ 70 %

D

Leg Curl, Lying, Dorisflexion, Neutral

3 x 12 @ 70 %

E

Press, Flat, DB

3 x 12 @ 70 %

F

Leg Press, Wide Stance

3 x 15

G

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

3 x 15 @ 66 %

H1

Deadlift, Trap Bar, Hi Handles

3 x 20

H2

Waiter's Walk

3 x 20

H3

Prowler - Push

3 x 20

Monday
Beginner - Fat Loss 1 - Conditioning  - Phase 1

A

Cardio

1 x 40:00

Tuesday
ACTIVE RECOVERY

A

Walk

B

Stretch

C

My Dynamic Warmup

Wednesday
Beginner - Fat Loss 1 - Accumulation 1 - Full Body 2

A1

Squat, Zercher, Heels Elevated, OB

5 x 6 @ 70 %

A2

Press, Flat, OB, Close Grip

5 x 6 @ 70 %

B

Lunge, Reverse, Alternated, DB

3 x 12 @ 70 %

C

Lat Pulldown, Medium Grip, Neutral

3 x 12 @ 70 %

D

Knee Flexion, Swiss Ball

3 x 12

E

Press, Seated, DB

3 x 12 @ 70 %

F

Goodmorning, Seated, DB, Medium Stance

3 x 15 @ 66 %

G

Curl, 65° Incline, DB, Neutral

3 x 15 @ 66 %

H1

Row, Bent Over, EZ Bar, Medium Grip, Semi-Supinated

3 x 20

H2

Zercher Carry, OB

3 x 20

H3

Sled Drag

3 x 20

Thursday
Beginner - Fat Loss 1 - Conditioning  - Phase 1

A

Cardio

1 x 40:00

Friday
ACTIVE RECOVERY

A

Walk

B

Stretch

C

My Dynamic Warmup

Saturday
ACTIVE RECOVERY

A

Walk

B

Stretch

C

My Dynamic Warmup

Coach
More from Horn Weightlifting & Physique, LLC
coach-avatar 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.

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If your goal is better endurance, faster recovery, and visible results.

Get 12 Week - Body Composition 1 - Beginner
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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 60 - 75 minutes on strength days & 30-50 minutes on conditioning days, excluding your warm-up.
What level are the programs designed for?
For anyone who is Beginner to Body Composition methods, this program is for you. This program is not for individuals who are well-versed in body composition methods.
How many training days per week is the program?
4 training sessions per week, 2 full body strength sessions and 2 conditioning days. While the active recovery days are highly encouraged as they assist in recovery from the training sessions, they are not mandatory.

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