The 12REPS Fitness Blog

Expert workouts, nutrition guides, and strength training tips from certified personal trainers. Transform your training with science-backed advice.

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Women's Strength Training

Building Muscle After 40: Complete Training Guide | 12REPS

Building Muscle After 40: Complete Training Guide | 12REPS

You’re 43 years old. You train hard, eat clean, but muscle growth Read more

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9 min read

Workout Programmes

Upper Lower Split vs Push Pull Legs vs Full Body: Which Is Best for Beginners?

Upper Lower Split vs Push Pull Legs vs Full Body: Which Is Best for Beginners?

By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with Read more

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10 min read
Build running strength with just one or two kettlebells. This minimal programme targets the muscles runners need most while fitting into any schedule.

Kettlebell Workout for Runners: The Minimal Equipment Programme

By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with Read more

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11 min read

Training Tips & Guides

How to Build Bigger Arms for Women: Biceps and Triceps Training

Getting Rid of Bingo Wings: The Complete Guide to Toned Upper Arms

By Will Duru, BSc (Hons) Sport and Exercise Science, Award winning Personal Read more

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11 min read
Your First 100kg Bench Press: Complete Roadmap | 12REPS

Your First 100kg Bench Press: A Roadmap to Triple Figures

Chris had been training for three years but his bench press was Read more

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12 min read
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