New

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

Strengthology, LLC

Strength & Conditioning

Coach

Brad Horn

STRENGTH 3 Develop Performance. Own the Process. By now, you've earned the right to train at a higher level.

Strength 3 shifts the emphasis toward producing more force, improving athletic performance, and maximizing your ability to express the strength you've built.

Expect heavier loading, more advanced programming strategies, and greater performance demands - all supported by the same intentional progression that defines the Strengthology system.

The goal isn't simply to lift heavier. It's to become a stronger, more resilient athlete.

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 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 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 // Horizontal Back Extension // Reverse Hyper // Incline Back Extension // Plyo Boxes

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 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.

This is more than your next workout program.

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

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

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?

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 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.