12 Week - Body Composition 1 - Beginner

Strengthology, LLC

Strength & Conditioning

Coach

Brad Horn

Body Composition 1 - Beginner

Build a Stronger Body. Improve Your Physique.

Most beginners don't need an advanced program. They need a better plan.

Body Composition 1 is a progressive 12 -week training system designed for beginners who want to improve body composition, build strength, and develop the conditioning needed to support long-term progress.

You'll train four days per week with a deliberate balance of two full-body strength sessions and two aerobic conditioning sessions. Training phases alternate between developing strength and increasing aerobic capacity, creating a structured approach to improving how your body performs, and how it looks.

Rather than relying on random workouts or excessive training, you'll follow a progression that balances strength, aerobic development, recovery, and consistency.

Whether you're stepping into the gym for the first time or returning after time away, Body Composition 1 gives you the structure and foundation to start training with purpose.

Because meaningful change isn't built through quick fixes. It's built through intentional practice, intelligent programming, and consistent execution.

$147

Get 12 Week - Body Composition 1 - 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 4x/week: two full body strength and two aerobic sessions. Alternating phases build strength and capacity to optimize performance and look.

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 // Trap Bar // Adjustable Bench // Leg Press // Lying Leg Curl // Squat Wedges // Decline Bench

Recommended

Leg Press // EZ Bar // Seated Calf Raise // Slant Board // Squat Wedges // Reverse Hyper // Horizontal Back Extension // Incline Back Extension // Plyo Boxes

Sample Week

Week 1 of 12-week program

Sunday

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

Back Squat, Heel Elevated

5 x 6 @ 70 %

Press, Seated, Behind Neck, OB, Medium Grip

5 x 6 @ 70 %

Split Squat, Front Foot Elevated, DB

3 x 12 @ 70 %

Row, Seated, Medium Grip, Neutral

3 x 12 @ 70 %

Leg Curl, Lying, Dorisflexion, Neutral

3 x 12 @ 70 %

Press, Flat, DB

3 x 12 @ 70 %

Leg Press, Wide Stance

3 x 15

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

3 x 15 @ 66 %

Deadlift, Trap Bar, Hi Handles

3 x 20

Waiter's Walk

3 x 20

Prowler - Push

3 x 20

Monday

Beginner - Fat Loss 1 - Conditioning - Phase 1

Cardio

1 x 40:00

Tuesday

ACTIVE RECOVERY

Walk

Stretch

My Dynamic Warmup

Wednesday

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

Squat, Zercher, Heels Elevated, OB

5 x 6 @ 70 %

Press, Flat, OB, Close Grip

5 x 6 @ 70 %

Lunge, Reverse, Alternated, DB

3 x 12 @ 70 %

Lat Pulldown, Medium Grip, Neutral

3 x 12 @ 70 %

Knee Flexion, Swiss Ball

3 x 12

Press, Seated, DB

3 x 12 @ 70 %

Goodmorning, Seated, DB, Medium Stance

3 x 15 @ 66 %

Curl, 65° Incline, DB, Neutral

3 x 15 @ 66 %

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

3 x 20

Zercher Carry, OB

3 x 20

Sled Drag

3 x 20

Thursday

Beginner - Fat Loss 1 - Conditioning - Phase 1

Cardio

1 x 40:00

Friday

ACTIVE RECOVERY

Walk

Stretch

My Dynamic Warmup

Saturday

ACTIVE RECOVERY

Walk

Stretch

My Dynamic Warmup

Coach

More from Strengthology, 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.

Let's Get Started

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

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FAQs

Who is this program designed for?

Body Composition 1 is designed for men and women who are new to structured body composition training and want a clear, progressive training plan.

How many days per week will I train?

You’ll train 4 days per week: two full-body strength sessions and two aerobic capacity sessions.

How long do the workouts take?

Most sessions take between 60–75 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 with access to cardiovascular equipment.

What happens after I finish Body Comp 1?

Once you’ve completed Body Composition 1, we recommend transitioning into the Strength Series to continue developing strength through progressive programming. The goal isn’t to constantly start a new program. It’s to keep building on what you’ve already accomplished.

Is this a weight-loss program?

The program is designed to support improvements in body composition through structured strength and aerobic training. Your nutrition, recovery, activity level, and consistency will also play important roles in determining your results.