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12 Week - Strength 4 - Beginner - 3x/wk

Strengthology, LLC

Strength & Conditioning

Coach

Brad Horn

Pursue Mastery. Raise the Ceiling. Mastery isn't the end of the journey. It's the commitment to continually refining the fundamentals.

Strength 4 is designed for experienced lifters who understand that long-term progress isn't built by constantly changing the program, it's built by improving the quality of every repetition, every decision, and every training cycle.

Over the next 12 weeks, you'll continue developing maximal strength through deliberate practice, intelligent progression, and disciplined execution. The focus isn't simply on lifting heavier; it's on refining the skills that allow you to keep getting stronger year after year.

Because your potential isn't fixed. It rises with every opportunity to improve the fundamentals.

Raise your standard. Raise your ceiling.

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 4 - Beginner - 3x/wk

Build Lean Muscle

Train with the right combination of volume, intensity, and recovery to support muscle growth and improved body composition.

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 each week using an Upper/Lower 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.

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 7 - Upper Body - Dip - 3 x 9

Press, 25° Decline, OB, Medium Grip

3 x 9 @ 70, 73, 76 %

Pull-up, Medium Grip, Pronated

3 x 9 @ 70, 73, 76 %

Press, 45° Incline, DB

3 x 11 @ 72 %

Row, Seated, Medium Grip, Neutral

3 x 11 @ 72 %

Fly, Flat, DB, 1 Arm

3 x 15 @ 66 %

Trap 3, Prone, 30° Incline, DB, 1 Arm

3 x 15 @ 66 %

Tuesday

Novice - Strength - Accumulation 3 - Lower Body - Deadlift - 3 x 9

Deadlift, Sumo

3 x 9 @ 70, 73, 76 %

Split Squat, Bulgarian, DB

3 x 11 @ 72 %

Knee Flexion with Hip Extension, Swiss Ball

3 x 11 @ 72 %

Calf Raise, Standing, Unilateral, DB

3 x 15 @ 66 %

Garhammer Raise, Incline

3 x MAX

Thursday

Novice - Strength - Accumulation 7 - Upper Body - Dip - 3 x 9

Press, 25° Decline, OB, Medium Grip

3 x 9 @ 70, 73, 76 %

Pull-up, Medium Grip, Pronated

3 x 9 @ 70, 73, 76 %

Press, 45° Incline, DB

3 x 11 @ 72 %

Row, Seated, Medium Grip, Neutral

3 x 11 @ 72 %

Fly, Flat, DB, 1 Arm

3 x 15 @ 66 %

Trap 3, Prone, 30° 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.

Train with intention. Become stronger for life.

Get 12 Week - Strength 4 - Beginner - 3x/wk

FAQs

Who is this program designed for?

Strength 4 is designed for beginner to early intermediate lifters who understand that long-term progress isn't built by constantly changing the program, it's built by improving the quality of every repetition, every decision, and every training cycle.

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.

How long do the workouts take?

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

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 4?

Congratulations, you've completed the Strengthology Beginner Series. By now, you've built a strong foundation, increased your training capacity, learned to own the process, and refined the fundamentals that drive long-term progress. Your next step is Strength 1: Intermediate..