By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery.
Why Strength Training is Your Best Friend
For years, the fitness industry has pushed the idea that endless cardio is the key to fat loss. While cardio has its place, strength training is the real game-changer when it comes to reshaping your body and burning fat efficiently. When you lift weights, you build lean muscle. The more muscle you have, the more calories your body burns at rest. This means you’ll be burning fat even when you’re not in the gym!
But the benefits don’t stop there. Strength training is also fantastic for your hormonal health. Research has shown that resistance training can have a positive impact on body composition and can even help regulate hormones, which is especially important for women. One study found that resistance training is a great way to prevent unwanted weight gain and changes in body composition, especially in postmenopausal women [1]. Another study highlighted how our bodies can recover hormonally after significant fat loss, which is often a goal for many starting a new fitness journey [2]. So, not only will you look great, but you’ll also feel more balanced and energised from the inside out.
The Fuel Your Body Needs: Nutrition 101
You can’t out-train a bad diet. What you eat is just as important as how you train. To get the most out of this program, you need to fuel your body with the right nutrients. This doesn’t mean you have to eat boring, bland food. It’s all about balance and making smart choices.
Think of your body as a high-performance car. You wouldn’t put cheap, low-quality fuel in a Ferrari, would you? The same goes for your body. You need a good mix of lean protein, complex carbohydrates, and healthy fats. Protein is essential for muscle repair and growth, so aim for a good portion with every meal. Complex carbs, like sweet potatoes and brown rice, will give you the energy you need to power through your workouts. And healthy fats, from sources like avocados and nuts, are crucial for hormone production and overall health.
Controlling your calorie intake is also important, but it’s not about starving yourself. It’s about being mindful of what you’re eating and making sure you’re giving your body the right amount of energy to support your training and fat loss goals. The 12Reps app can help you track your nutrition and make sure you’re on the right track.
The "Secret Sauce": Progressive Overload
Have you ever wondered how people get stronger and build muscle over time? The secret is something called “progressive overload.” It sounds complicated, but it’s actually very simple. It just means that you need to gradually increase the demands you place on your muscles to keep them growing.
As a personal trainer, I’ve seen this principle work wonders with my clients. In this program, we’ll use progressive overload in a couple of ways. In the first phase, you’ll focus on mastering the exercises and building a solid foundation. In the second phase, we’ll increase the intensity by adding more sets and reps, and we’ll also introduce supersets. A superset is when you do two exercises back-to-back with no rest in between. This is a great way to challenge your muscles and take your fitness to the next level.
Your 12-Week Transformation: The Workout Plan
Now for the exciting part – the workout plan! This is a 4-day split, which means you’ll be training four days a week. This gives your muscles plenty of time to rest and recover, which is when the real magic happens. Remember to start each workout with a good warm-up to get your body ready for action. Here’s a sneak peek of what your training will look like. You can find the full program, including exercise demos and a workout tracker, in the 12Reps app.
Warm-Up (All Days)
- 10 minutes light cardio (incline walk on treadmill or steady cycle)
- 5 minutes mobility stretches (cat-cow, world’s greatest stretch, arm rotations)
PHASE 1 (Weeks 1-6)
Day 1: Push (Chest, Shoulders, Triceps)
Exercise | Sets | Reps | Weight | Rest Period |
Dumbbell Bench Press | 3 | 10-12 | Moderate | 60-90 sec |
Cable Chest Fly or Dumbbell flys | 3 | 12-15 | Light-Moderate | 60 sec |
Dumbbell Shoulder Press | 4 | 10-12 | Moderate | 60-90 sec |
Cable Lateral Raise | 3 | 12-15 | Light | 60 sec |
Tricep Rope Pushdown | 4 | 12-15 | Moderate | 60 sec |
Overhead Dumbbell Extension | 4 | 12-15 | Light-Moderate | 60 sec |
Day 2: Pull (Back, Biceps)
Exercise | Sets | Reps | Weight | Rest Period |
Cable Lat Pulldown | 4 | 10-12 | Moderate | 60-90 sec |
Seated Cable Row | 4 | 10-12 | Moderate | 60-90 sec |
Dumbbell Single-Arm Row | 4 | 12-15 each | Moderate | 60 sec |
Cable Rope Face Pull | 4 | 15-20 | Light | 60 sec |
Dumbbell Bicep Curl | 3 | 12-15 | Moderate | 60 sec |
Dumbbell Hammer Curl | 3 | 12-15 | Light-Moderate | 60 sec |
Day 3: Legs (Quads, Hamstrings, Glutes)
Exercise | Sets | Reps | Weight | Rest Period |
Goblet Squat (Kettlebell) | 4 | 10-12 | Moderate | 90 sec |
Dumbbell Romanian Deadlift | 4 | 10-12 | Moderate | 90 sec |
Machine Leg Press | 5 | 12-15 | Moderate-Heavy | 90 sec |
Cable Glute Kickback or Dumbbell Glute Bridge | 4 | 15-20 each | Light-Moderate | 60 sec |
Machine Leg Curl | 3 | 12-15 | Moderate | 60 sec |
Dumbbell Walking Lunges | 3 | 10-12 each | Light-Moderate | 60 sec |
Day 4: Push (Chest, Shoulders, Triceps) + Core
Exercise | Sets | Reps | Weight | Rest Period |
Machine Chest Press | 4 | 10-12 | Moderate | 60-90 sec |
Cable Incline Fly or Dumbbell fly | 3 | 12-15 | Light-Moderate | 60 sec |
Dumbbell Arnold Press | 4 | 10-12 | Moderate | 60-90 sec |
Cable Front Raise or Dumbbell Lateral Raises | 3 | 12-15 | Light | 60 sec |
TRX Tricep Extension or Rope Overhead triceps extension | 4 | 12-15 | Bodyweight | 60 sec |
Medicine Ball Slam | 4 | 15-20 | Light-Moderate | 60 sec |
Core Circuit (4 rounds):
Exercise | Reps/Time | Rest |
Plank Hold | 30-45 sec | 30 sec |
Russian Twist (Medicine Ball) | 20 total | 30 sec |
Dead Bug | 12-15 | 30 sec |
PHASE 2 (Weeks 7-12) – Increased Intensity with Supersets
Day 1: Push (Chest, Shoulders, Triceps)
Exercise | Sets | Reps | Weight | Rest Period |
Dumbbell Bench Press | 4 | 8-10 | Moderate-Heavy | 60-90 sec |
SUPERSET: Push-Ups | 4 | 10-15 | Bodyweight | 60-90 sec |
Cable Chest Fly | 4 | 10-12 | Moderate | 60 sec |
Dumbbell Shoulder Press | 4 | 8-10 | Moderate-Heavy | 60-90 sec |
SUPERSET: Plank shoulder taps | 4 | 20-24 | Bodyweight | 60-90 sec |
Cable Lateral Raise | 4 | 10-12 | Light-Moderate | 60 sec |
Tricep Rope Pushdown | 4 | 10-12 | Moderate | 60 sec |
SUPERSET: Bench Dips | 4 | 10-15 | Bodyweight | 60 sec |
Day 2: Pull (Back, Biceps)
Exercise | Sets | Reps | Weight | Rest Period |
Cable Lat Pulldown | 4 | 8-10 | Moderate-Heavy | 60-90 sec |
SUPERSET: TRX Row or Dumbbell Reverse Flys | 4 | 10-15 | Bodyweight | 60-90 sec |
Seated Cable Row | 4 | 8-10 | Moderate-Heavy | 60-90 sec |
Dumbbell Single-Arm Row | 4 | 10-12 each | Moderate | 60 sec |
SUPERSET: Inverted Row | 4 | 8-12 | Bodyweight | 60 sec |
Cable Rope Face Pull | 4 | 12-15 | Light-Moderate | 60 sec |
Dumbbell Bicep Curl | 4 | 10-12 | Moderate | 60 sec |
Day 3: Legs (Quads, Hamstrings, Glutes)
Exercise | Sets | Reps | Weight | Rest Period |
Goblet Squat (Kettlebell) | 4 | 8-10 | Moderate-Heavy | 90 sec |
SUPERSET: Jump Squats | 4 | 10-12 | Bodyweight | 90 sec |
Dumbbell Romanian Deadlift | 4 | 8-10 | Moderate-Heavy | 90 sec |
Machine Leg Press | 4 | 10-12 | Heavy | 90 sec |
SUPERSET: Walking Lunges | 4 | 12-15 each | Bodyweight | 90 sec |
Cable Glute Kickback | 4 | 12-15 each | Moderate | 60 sec |
Machine Leg Curl | 4 | 10-12 | Moderate | 60 sec |
Sled Push | 3 | 20-30 meters | Moderate | 90 sec |
Day 4: Push (Chest, Shoulders, Triceps) + Core
Exercise | Sets | Reps | Weight | Rest Period |
Machine Chest Press | 4 | 8-10 | Moderate-Heavy | 60-90 sec |
SUPERSET: Wide Push-Ups | 4 | 10-15 | Bodyweight | 60-90 sec |
Dumbbell Incline Fly | 4 | 10-12 | Moderate | 60 sec |
Dumbbell Arnold Press | 4 | 8-10 | Moderate-Heavy | 60-90 sec |
SUPERSET: Plank Shoulder Taps | 4 | 20 total | Bodyweight | 60-90 sec |
Cable Front Raise | 4 | 10-12 | Light-Moderate | 60 sec |
TRX Tricep Extension or Rope Overhead Extension | 4 | 10-12 | Bodyweight | 60 sec |
Core Circuit (5 rounds):
Exercise | Reps/Time | Rest |
Plank Hold | 45-60 sec | 30 sec |
Russian Twist (Medicine Ball) | 30 total | 30 sec |
Dead Bug | 15-20 | 30 sec |
Mountain Climbers | 20 total | 30 sec |
Zone 3 Cardio (Optional – 2-3x per week on rest days)
- 20-30 minutes steady-state cardio
- Heart rate: 70-80% of max
- Options: Incline walking, cycling, rowing
Get Started with the 12Reps App
I’ve designed this program to be as simple and effective as possible, and the 12Reps app is the perfect companion to help you on your journey. With the app, you can:
- Access the full 12-week program with detailed exercise demos.
- Track your workouts, including the weights you lift, the reps you do, and your rest periods.
- Monitor your progress and see how far you’ve come.
- Get access to expert-designed routines and content.
- Plan your workouts in advance and even share your personal bests with your friends on social media.
Ready to get started? Download the 12Reps app for a free trial and let’s build your dream body together!
Conclusion
Embarking on a new fitness journey can be daunting, but you’ve already taken the first step by reading this article. Remember, consistency is key. Stick with the program, fuel your body with nutritious food, and don’t be afraid to challenge yourself. You are capable of amazing things, and I can’t wait to see what you achieve. Let’s do this!
References
[1] Isenmann, E., Hofmann, K., Kaluza, D., Havers, T., Elbeshausen, A., Geisler, S., Flenker, U., Diel, P., & Gavanda, S. (2023). Resistance training alters body composition in middle-aged women depending on menopause – A 20-week control trial. BMC Women’s Health, 23(1), 671. https://doi.org/10.1186/s12905-023-02671-y
[2] Hulmi, J. J., Isola, V., Suonpää, M., Järvinen, N. J., Kokkonen, M., Wennerström, A., Nyman, K., Perola, M., Ahtiainen, J. P., & Häkkinen, K. (2017). The Effects of Intensive Weight Reduction on Body Composition and Serum Hormones in Female Fitness Competitors. Frontiers in Physiology, 7, 689. https://doi.org/10.3389/fphys.2016.00689
