12 Week - Strength 2 - Beginner - 3x/wk: Training by Brad Horn in TrainHeroic

Horn Weightlifting & Physique, LLC

Strength & Conditioning

Coach

Brad Horn

Macro 2 - Novice - Low Volume

Accumulation 1: 3 x 10

Intensification 1: 3 x 6

Accumulation 2: 6, 8, 10, 12

Intensification 1: 4 x 4

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 3 - Beginner - 3x/wk

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

$109

Get 12 Week - Strength 2 - Beginner - 3x/wk

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 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 3 - Upper Body - Dip - 3 x 10

Press, 25° Decline, OB, Medium Grip

3 x 10 @ 70, 72, 74 %

Pull-up, Close Grip, Pronated

3 x 10 @ 70, 72, 74 %

Press, 30° 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 15 @ 66 %

Trap 3, Prone, 45° Incline, DB, 1 Arm

3 x 15 @ 66 %

Tuesday

Novice - Strength - Accumulation 3 - Lower Body - Deadlift - 3 x 10

Deadlift, Trap Bar, Hi Handles

3 x 10 @ 70, 72, 74 %

Split Squat, Front Foot Elevated, DB

3 x 12 @ 70 %

Leg Curl, Kneeling, Dorisflexion

3 x 12 @ 70 %

Calf Raise, Seated, Machine

3 x 15 @ 66 %

Plank, Front

3 x 8

Thursday

Novice - Strength - Accumulation 3 - Upper Body - Dip - 3 x 10

Press, 25° Decline, OB, Medium Grip

3 x 10 @ 70, 72, 74 %

Pull-up, Close Grip, Pronated

3 x 10 @ 70, 72, 74 %

Press, 30° 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 15 @ 66 %

Trap 3, Prone, 45° Incline, DB, 1 Arm

3 x 15 @ 66 %

Coach

More from Horn Weightlifting & Physique, LLC

Brad Horn

FAQs

Who is this program designed for?

Strength 2 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?

Train three days with an Upper/Lower split session each week, balancing strength, muscle development, and recovery. Three carefully planned sessions deliver meaningful increases in workload while fitting comfortably into a busy lifestyle.

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 2?

You've completed Strength 2! You are ready for Strength 3, which the focus toward expressing the strength. You'll continue developing strength and muscle while improving your ability to produce force, move efficiently, and perform at a higher level.