12 Week - Strength 3 - Beginner - 2x/wk: Training by Brad Horn in TrainHeroic

Horn Weightlifting & Physique, LLC

Strength & Conditioning

Coach

Brad Horn

Macro 3 - Novice - Low Volume

Accumulation 5: 4 x 11

Intensification 5: 4 x 7

Accumulation 6: 4 x 11

Intensification 6: 4 x 5

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 4 - Beginner - 2x/wk

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

$75

Get 12 Week - Strength 3 - Beginner - 2x/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 2 days per week

Train two days each week using an full 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

2x/wk - Novice - Strength - Accumulation 5 - Full Body 1 - 4 x 11

Squat, Toes Elevated, OB

4 x 11 @ 64, 67, 70, 72 %

Press, Standing, DB

4 x 11 @ 64, 67, 70, 72 %

Lat Pulldown, Medium Grip, Neutral

4 x 11 @ 64, 67, 70, 72 %

Split Squat, DB

3 x 12 @ 70 %

Knee Flexion, Swiss Ball

3 x 12

Push-up, Parallette

3 x 12

Row, Seated, Wide Grip, Neutral

3 x 12 @ 70 %

Wednesday

2x/wk - Novice - Strength - Accumulation 5 - Full Body 2 - 4 x 11

Squat, Zercher, Heels Elevated, OB

4 x 11 @ 64, 67, 70, 72 %

Press, 30° Incline, DB

4 x 11 @ 64, 67, 70, 72 %

Lat Pulldown, Close Grip, Neutral

4 x 11 @ 64, 67, 70, 72 %

Deadlift, Trap Bar, Low Handles

3 x 12 @ 70 %

Press, 25° Decline, OB, California

3 x 12 @ 70 %

Row, Seated, Medium Grip, Pronated

3 x 12 @ 70 %

Coach

More from Horn Weightlifting & Physique, LLC

Brad Horn

Stronger Doesn't Happen by Accident.

Train with intention. Become stronger for life.

Get 12 Week - Strength 3 - Beginner - 2x/wk

FAQs

Who is this program designed for?

Strength 3 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. Ideal for beginners, busy professionals, or anyone looking to establish consistency before increasing training volume

How long do the workouts take?

Most sessions take between 60–75 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.