12 Week - Strength 1 - Beginner - 3x/wk: Training by Brad Horn in TrainHeroic

Horn Weightlifting & Physique, LLC

Strength & Conditioning

Coach

Brad Horn

Macro 1 - Novice - Low Volume

Accumulation 1: 3 x 12

Intensification 1: 3 x 8

Accumulation 2: 12, 10, 8, 12

Intensification 2: 3 x 6

Have fun with a WEEK OF ACTIVE RECOVERY by doing stuff outside the gym - After that, we’ll catch you in the NEXT PHASE - 12 WEEK Strength 2 - Beginner 3x/wk.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$109

Get 12 Week - Strength 1 - Beginner - 3x/wk

Build a Strong Foundation

Develop the movement patterns and lifting skills that prepare you for long-term success.

Increase Strength with Confidence

Follow a proven progression that helps you get stronger without relying on guesswork.

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 3 days per week

Train three days with an Upper/Lower split session each week, balancing strength, muscle development, 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.

Sample Week

Week 1 of 12-week program

Sunday

Novice - Strength - Accumulation 1 - Upper Body - Overhead - 3 x 12

Overhead Press, Standing, OB, Medium Grip

3 x 12 @ 70 %

Chin-up, Close Grip, Neutral

3 x 12 @ 70 %

Press, Flat, DB

3 x 12 @ 70 %

Row, Seated, Medium Grip, Semi-Supinated

3 x 12 @ 70 %

External Rotation, Side Lying, DB, 1 Arm

3 x 15 @ 66 %

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

3 x 15 @ 66 %

Tuesday

Novice - Strength - Accumulation 1 - Lower Body - Squat - 3 x 12

Back Squat, Heel Elevated

3 x 12 @ 70 %

Split Squat, Front Foot Elevated, Low Pulley

3 x 12 @ 70 %

Leg Curl, Standing, Foot Neutral, Dorisflexion

3 x 12 @ 70 %

Leg Extension

3 x 15 @ 66 %

Goodmorning, Seated, DB, Medium Stance

3 x 15 @ 66 %

Thursday

Novice - Strength - Accumulation 1 - Upper Body - Overhead - 3 x 12

Overhead Press, Standing, OB, Medium Grip

3 x 12 @ 70 %

Chin-up, Close Grip, Neutral

3 x 12 @ 70 %

Press, Flat, DB

3 x 12 @ 70 %

Row, Seated, Medium Grip, Semi-Supinated

3 x 12 @ 70 %

External Rotation, Side Lying, DB, 1 Arm

3 x 15 @ 66 %

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

3 x 15 @ 66 %

Coach

More from Horn Weightlifting & Physique, LLC

Brad Horn

FAQs

Who is this program designed for?

Strength 1 is designed for beginner to early intermediate lifters who want to build strength, improve movement quality, and develop a solid training foundation.

How many days per week will I train?

Train three days with an Upper/Lower split session each week, balancing strength, muscle development, and recovery. Perfect for those with demanding schedules who still want consistent progress.

How long do the workouts take?

Most sessions take between 45–60 minutes, depending on rest periods and training pace.

Can men and women both use this program?

Absolutely. The principles of strength training apply to everyone. The program is designed to help both men and women build strength, muscle, confidence, and better movement.

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 1?

Strength 1 is the first step in the Strengthology progression. Once you've built your foundation, you'll be ready to continue into Strength 2, where training volume, intensity, and exercise complexity progress to help you continue building strength and muscle.