New

12 Week - Strength 1 - Beginner - 2x/Wk

Strengthology, LLC

Strength & Conditioning

Coach

Brad Horn

Build the Foundation. Train with Intention.

Most people don't need a harder program. They need a better foundation.

Strength 1 is the starting point designed to teach the movement patterns, lifting principles, and training habits that create long-term success.

Over 12 weeks, you'll develop total body strength through progressive programming that balances volume, intensity, and recovery. Every exercise has a purpose. Every phase builds upon the last. The result is more than increased strength - it's greater confidence, improved movement quality, and a foundation you'll continue building on throughout your training journey.

Strength isn't built through random workouts. It's built through intentional practice.

2-Day Version Train twice per week with efficient full-body workouts designed to build strength without requiring a large time commitment. Ideal for beginners, busy professionals, or anyone looking to establish consistency before increasing training volume. Two efficient full-body sessions prioritize the highest-return exercises so you can continue progressing despite limited training availability.

A Program by HWP.

$75

Get 12 Week - Strength 1 - Beginner - 2x/Wk

Build a Strong Foundation

Develop the movement patterns and lifting skills that prepare you for long-term success.

Create Consistency

Replace random workouts with a structured system designed to keep you progressing week after week.

Build Lean Muscle

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

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 a Full Body split that balances strength, muscle growth, and recovery.

Exercise Demonstrations

lear instructional videos to help you execute each movement proper technique with confidence. Because 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

2x/wk - Novice - Strength - Accumulation 1 - Full Body 1 - 3 x 12

Back Squat, Heel Elevated

3 x 12 @ 62, 66, 70 %

Press, Seated, Behind Neck, OB, Medium Grip

3 x 12 @ 62, 66, 70 %

Lat Pulldown, Close Grip, Neutral

3 x 12 @ 62, 66, 70 %

Split Squat, Front Foot Elevated, DB

3 x 12 @ 70 %

Leg Curl, Lying, Dorisflexion, Toes In

3 x 12 @ 70 %

Press, 15° Incline, DB

3 x 12 @ 70 %

Row, Seated, Medium Grip, Semi-Supinated

3 x 12 @ 70 %

Wednesday

2x/wk - Novice - Strength - Accumulation 1 - Full Body 2 - 3 x 12

Squat, Zercher, Heels Elevated, OB

3 x 12 @ 62, 66, 70 %

Press, 35° Incline, OB, Close Grip

3 x 12 @ 62, 66, 70 %

Lat Pulldown, Medium Grip, Neutral

3 x 12 @ 62, 66, 70 %

Deadlift, Rack, Below Knee, Medium Grip

3 x 12 @ 70 %

Press, 15° Decline, DB, Rotating

3 x 12 @ 70 %

Row, Seated, Wide Grip, Supinated

3 x 12 @ 70 %

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.

Strength 1 gives you the structure, progression, and coaching to stop guessing and start building lasting strength. This is more than your next workout program. It's your first step into the Strengthology training system. Build the foundation. Train with

Get 12 Week - Strength 1 - Beginner - 2x/Wk

FAQs

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.

How long do the sessions, workouts, take?

Most sessions take between 60–75 minutes, depending on rest periods and training pace.

Who is this program designed for?

Strength 1 is designed for beginner to early intermediate lifters who want to build strength, improve movement quality, and develop a solid training foundation.

How many days per week will I train?

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

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 1?

Strength 1 is the first step in the progression. Once you've completed Strength 1, you'll be ready to continue into Strength 2, where training volume, intensity, and exercise complexity progress to help you continue building strength and muscle.