12 Week - Strength 4 - Beginner - 2x/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: 3 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

$75

Get 12 Week - Strength 4 - 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 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.

Sample Week

Week 1 of 12-week program

Sunday

2x/wk - Novice - Strength - Accumulation 7 - Full Body 1 - 3 x 9

Back Squat, Heel Elevated

3 x 9 @ 68, 72, 76 %

Press, Flat, OB, Close Grip

3 x 9 @ 68, 72, 76 %

Lat Pulldown, Telle, Close Grip, Neutral

3 x 9 @ 68, 72, 76 %

Step-up, Side, DB

3 x 11 @ 72 %

Leg Curl, Standing, Foot Neutral, Dorisflexion

3 x 11 @ 72 %

Press, Seated, DB

3 x 11 @ 72 %

Row, Seated, Medium Grip, Semi-Supinated

3 x 11 @ 72 %

Wednesday

2x/wk - Novice - Strength - Accumulation 7 - Full Body 2 - 3 x 9

Deadlift, Sumo, Clean Stance

3 x 9 @ 68, 72, 76 %

Press, 15° Decline, OB, Medium Grip

3 x 9 @ 68, 72, 76 %

Lat Pulldown, Medium Grip, Semi-Pronated

3 x 9 @ 68, 72, 76 %

Split Squat, Front Foot Elevated, Low Pulley

3 x 11 @ 72 %

Leg Curl, Lying, Plantarflexion, Neutral

3 x 11 @ 72 %

Press, 60° Incline, DB

3 x 11 @ 72 %

Row, Seated, Wide Grip, Neutral

3 x 11 @ 72 %

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?

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

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 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..