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

Horn Weightlifting & Physique, LLC

Strength & Conditioning

Coach

Brad Horn

Macro 3 - Novice - Low Volume

Accumulation 5: 4 x 11

Intensification 5: 4 x 7

Accumulation 6: 5 x 10

Intensification 6: 4 x 5

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 4 - Beginner - 3x/wk

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

$75

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

Increase Strength with Confidence

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

Move Better

Improve stability, coordination, and movement quality so every lift feels stronger and more efficient.

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 2 days per week

Train two days each week using an Full Body split that balances strength, muscle growth, 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 5 - Upper Body - Overhead - 4 x 11

Press, Seated, Behind Neck, OB, Medium Grip

4 x 11 @ 66, 68, 70, 72 %

Chin-up, Close Grip, Neutral

4 x 11 @ 66, 68, 70, 72 %

Press, Flat, DB

4 x 12 @ 70 %

Row, Seated, Medium Grip, Semi-Supinated

4 x 12 @ 70 %

Push-up, Parallette

3 x 15

Lateral Raise, Prone, 15° Incline, DB, Pronated

3 x 15 @ 66 %

Tuesday

Novice - Strength - Accumulation 5 - Lower Body - Squat - 4 x 11

Back Squat, Heel Elevated

4 x 11 @ 66, 68, 70, 72 %

Split Squat, Low Pulley

3 x 12 @ 70 %

Knee Flexion, Swiss Ball

3 x 12 @ 70 %

Leg Press, Unilateral

3 x 20 @ 60 %

Hip Thrust, OB

3 x 15 @ 66 %

Thursday

Novice - Strength - Accumulation 5 - Upper Body - Overhead - 4 x 11

Press, Seated, Behind Neck, OB, Medium Grip

4 x 11 @ 66, 68, 70, 72 %

Chin-up, Close Grip, Neutral

4 x 11 @ 66, 68, 70, 72 %

Press, Flat, DB

4 x 12 @ 70 %

Row, Seated, Medium Grip, Semi-Supinated

4 x 12 @ 70 %

Push-up, Parallette

3 x 15

Lateral Raise, Prone, 15° Incline, DB, Pronated

3 x 15 @ 66 %

Coach

More from Horn Weightlifting & Physique, LLC

Brad Horn

FAQs

Who is this program designed for?

Strength 3 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?

Two training sessions each week using a Full Body split designed to maximize progress while allowing adequate recovery.

How long do the workouts take?

Most sessions take between 60–75 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 3?

You'll be ready to continue into Strength 4, where training volume, intensity, and exercise complexity progress to help you continue building strength and muscle.