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12 Week - Strength 2 - Beginner - 2x/wk

Strengthology, LLC

Strength & Conditioning

Coach

Brad Horn

You've built the foundation. Now it's time to build on it.

Strength 2 is designed for athletes who are ready to take the next step by increasing training demands while reinforcing the movement quality and technical proficiency developed in Strength 1.

Over the next 12 weeks, you'll be challenged with greater training volume, strategic exercise variations, and progressive overload that continues to develop strength, muscle, and resilience. Every progression is intentional, ensuring your body adapts without sacrificing the quality of your movement.

Because progress isn't measured by how exhausted you feel.

It's measured by what you're capable of doing that you couldn't do before.

At Strengthology, we don't chase harder workouts.

We build stronger athletes—one intentional session at a time.

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.

$75

Get 12 Week - Strength 2 - Beginner - 2x/wk

Increase Strength with Confidence

Follow a proven progression that helps you get stronger without relying on guesswork.

Build Lean Muscle

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

Create Consistency

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

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 an Full Body 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

2x/wk - Novice - Strength - Accumulation 3 - Full Body 1 - 3 x 10

Back Squat, Wide Stance, OB

3 x 10 @ 66, 70, 74 %

Press, Flat, McGill, DB, 1 Arm

3 x 10 @ 66, 70, 74 %

Lat Pulldown, Wide Grip, Neutral

3 x 10 @ 66, 70, 74 %

Back Squat, Heel Elevated

3 x 12 @ 70 %

Press, Seated, Behind Neck, OB, Medium Grip

3 x 12 @ 70 %

Lat Pulldown, 45° Lean, Medium Grip, Supinated

3 x 12 @ 70 %

Wednesday

2x/wk - Novice - Strength - Accumulation 3 - Full Body 2 - 3 x 10

Deadlift, Trap Bar, Hi Handles

3 x 10 @ 66, 70, 74 %

Press, 15° Decline, OB, Medium Grip

3 x 10 @ 66, 70, 74 %

Lat Pulldown, Close Grip, Pronated

3 x 10 @ 66, 70, 74 %

Split Squat, DB

3 x 12 @ 70 %

Knee Flexion with Hip Extension, Swiss Ball

3 x 10

Press, 30° Incline, DB

3 x 12 @ 70 %

Row, Seated, Medium Grip, Pronated

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.

Train with intention. Become stronger for life.

Get 12 Week - Strength 2 - Beginner - 2x/wk

FAQs

Who is this program designed for?

Strength 2 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 twice per week with efficient full-body workouts designed to build strength without requiring a large time commitment.

How long do the workouts take?

Most sessions take between 60–75 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 2?

Strength 2 expands your foundation by increasing your capacity for training and reinforcing the habits that drive long-term progress. Once you've completed Strength 2, you'll be ready for Strength 3.