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

Strengthology, LLC

Strength & Conditioning

Coach

Brad Horn

STRENGTH 2

You've built the foundation. Now it's time to build on it.

Strength 2 is designed for athletes who are ready to take the next step by increasing training demands while reinforcing the movement quality and technical proficiency developed in Strength 1.

Over the next 12 weeks, you'll be challenged with greater training volume, strategic exercise variations, and progressive overload that continues to develop strength, muscle, and resilience. Every progression is intentional, ensuring your body adapts without sacrificing the quality of your movement. Because progress isn't measured by how exhausted you feel. It's measured by what you're capable of doing that you couldn't do before.

At Strengthology, we don't chase harder workouts.

We build stronger athletes - one intentional session at a time.

3-Day Version 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. Three carefully planned sessions deliver meaningful increases in workload while fitting comfortably into a busy lifestyle.

$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.

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 // Incline Back Extension // Plyo Boxes

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 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.

Stronger Doesn't Happen by Accident.

Stronger Doesn't Happen by Accident Train with intention. Become stronger for life.

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

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.