12 Week - Strength 1 - Beginner - 2x/Wk: Training by Brad Horn in TrainHeroic

Horn Weightlifting & Physique, LLC

Strength & Conditioning

Coach

Brad Horn

Macro 1 - Novice - Low Volume

Accumulation 1: 3 x 12

Intensification 1: 3 x 8

Accumulation 2: 12, 10, 8, 12

Intensification 2: 3 x 6

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 2 - Beginner 2x/wk.

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

$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.

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 Horn Weightlifting & Physique, LLC

Brad Horn

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.