12 Week - Strength 4 - Beginner - 3x/wk: Training by Brad Horn in TrainHeroic

Horn Weightlifting & Physique, LLC

Strength & Conditioning

Coach

Brad Horn

Macro 4 - Novice - Low Volume

Accumulation 7: 3 x 9

Intensification 7: 3 x 5

Accumulation 8: 11, 9, 7, 5

Intensification 8: 5 x 3

Congrats! You have just completed a full year of training! Enjoy your 1 WEEK ACTIVE RECOVERY - NEXT PHASE...

If you enjoyed this proceed training cycle, please continue to the next phase of our programs: Strength - Intermediate, Hypertrophy, Absolute Strength, or Body Composition.

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

$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.

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 Horn Weightlifting & Physique, LLC

Brad Horn

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..