By Will Duru, BSc (Hons) Sport and Exercise Science
As a personal trainer with over a decade of experience, I’ve seen one thing transform more lives than any other: strength training. My name is Will Duru, and I’m here to guide you on a journey that will not only change your physique but will also forge a stronger, more resilient version of yourself. Whether you’re the skinny guy who has always struggled to build muscle or you’re looking to shed some extra body fat, this program is your starting point.
I’ve had the privilege of helping countless men achieve their fitness goals. I’ve seen men who couldn’t do a single pull-up progress to doing weighted sets. I’ve witnessed men who were once intimidated by the gym become confident leaders, inspiring others with their dedication. The common denominator in all these success stories is a commitment to a well-structured strength training program. This isn’t about spending endless hours in the gym; it’s about training with purpose and intelligence. That’s exactly what this 3-day strength training split is designed to do.
The Life-Altering Power of Lifting Weights
Most men walk into the gym with a desire to improve their appearance. They want a bigger chest, more defined arms, and a leaner midsection. Strength training will absolutely deliver on those aesthetic goals, but the benefits extend far beyond. The confidence you gain from lifting a weight you never thought you could or seeing your body transform week after week is something that permeates every area of your life. You’ll stand taller, feel more capable, and develop a mental fortitude that will help you conquer any challenge that comes your way.
I’ve seen men go from being self-conscious and unsure of themselves to being leaders in their personal and professional lives. The journey from skinny to strong or from overweight to lean is about so much more than just changing your appearance; it’s about changing your entire outlook on life and what you’re capable of achieving.
The Science of Strength: A Prescription for Longevity
Beyond the mirror, strength training is one of the most powerful investments you can make in your long-term health and longevity. As we age, we naturally lose muscle mass, a process known as sarcopenia. This decline in muscle can lead to decreased strength, mobility issues, and a lower quality of life. However, research from reputable institutions like Vail Health has shown that strength training can not only preserve but even increase muscle mass as we age [1]. Dr. Gabrielle Lyon, a pioneer in muscle-centric medicine, aptly calls muscle “the organ of longevity.”
Building a Resilient Body for a Better Life
Strength training is also paramount for maintaining bone density. By placing stress on your bones, you signal them to become stronger and more resilient, which significantly reduces your risk of osteoporosis and fractures in your later years. A study from Harvard Health Publishing confirms that strength training can slow bone loss and even build new bone [2]. This is essential for maintaining an active and independent lifestyle as you age.
Your Personal Gym Guide: The 12reps App
I understand that the gym can be an intimidating place, especially for a beginner. You see people lifting heavy weights, and it can feel like you don’t belong. But I want you to know that every single person in that gym started exactly where you are now. The key is to walk in with a plan and the confidence to execute it.
This is where the 12reps app becomes your greatest asset. It’s the ultimate strength training app and weightlifting app, designed to be your personal trainer in your pocket. Every exercise in this 12-week program is available in the app, complete with video demonstrations to ensure your form is perfect. You can track your progress, log your weights, and use the built-in stopwatch to time your rest periods. The 12reps app removes the guesswork and provides the structure you need to succeed. And the best part? You can download it and try it completely free for 7 days.
The Perfect 3-Day Split for a Lean, Muscular Physique
This 3-day-a-week strength training split is the ideal solution for the busy individual who wants to build lean muscle and lose fat without spending hours in the gym. By training three times a week, you provide your body with ample time to recover and grow, which is just as crucial as the training itself. This program is structured into three 4-week phases, each designed to progressively challenge you and ensure you continue to make progress.
In Phase 1, we’ll focus on building a solid foundation of strength with single sets. In Phases 2 and 3, we’ll introduce supersets to ramp up the intensity, boost your metabolism, and maximise your time in the gym. A superset is when you perform two exercises back-to-back with no rest in between. Prepare to be challenged.
The 12-Week Men’s Transformation Program for Beginners
Here is the full 12-week program. You can build this entire program in the 12reps app by navigating to “Build Your Routine” and selecting the exercises for each day. Use the app’s stopwatch to accurately time your rest periods.
Phase 1 is all about building a solid foundation. We’ll focus on mastering proper form and establishing a consistent routine. Each workout has 5 exercises that target all major muscle groups. This phase uses single sets with one warm-up set, totaling 5 sets per exercise.
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Smith Machine Bench Press | Smith Machine | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Start with 30-40kg | 90-120 seconds |
Seated Cable Row | Machine | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Light to moderate | 90-120 seconds |
Dumbbell Shoulder Press | Dumbbells | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Start with 8-12kg | 60-90 seconds |
Tricep Dips | Bodyweight | 1 warm-up + 4 working | 8-10 (warm-up), 8-12 (working) | Bodyweight/Assisted | 60-90 seconds |
Plank Hold | Bodyweight | 1 warm-up + 4 working | 20-30 sec (warm-up), 30-60 sec (working) | Bodyweight | 60 seconds |
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Smith Machine Squat | Smith Machine | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Start with 30-40kg | 2-3 minutes |
Romanian Deadlift | Dumbbells | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Start with 12-16kg | 2 minutes |
Walking Lunges | Dumbbells | 1 warm-up + 4 working | 8-10 each leg (warm-up), 10 each leg (working) | Start with 8-12kg | 90 seconds |
Hip Thrust | Bodyweight | 1 warm-up + 4 working | 12-15 (warm-up), 15-20 (working) | Bodyweight | 60-90 seconds |
Standing Calf Raises | Bodyweight | 1 warm-up + 4 working | 12-15 (warm-up), 15-20 (working) | Bodyweight | 45-60 seconds |
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Kettlebell Deadlift | Kettlebell | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Start with 12-16kg | 90-120 seconds |
TRX Row | TRX | 1 warm-up + 4 working | 8-10 (warm-up), 10-12 (working) | Bodyweight | 60-90 seconds |
Dumbbell Squat to Press | Dumbbells | 1 warm-up + 4 working | 10-12 (warm-up), 10-12 (working) | Start with 6-10kg | 90 seconds |
Push-ups | Bodyweight | 1 warm-up + 4 working | 5-8 (warm-up), 8-15 (working) | Bodyweight/Modified | 60-90 seconds |
Russian Twists | Bodyweight | 1 warm-up + 4 working | 15-20 total (warm-up), 20-30 total (working) | Bodyweight | 60 seconds |
Phase 2: Strength Building (Weeks 5-8)
Phase 2 introduces supersets to increase training intensity and maximise your time in the gym. You’ll perform 4 main exercises followed by 4 superset exercises (8 total exercises per workout). Each exercise includes one warm-up set, followed by four working sets.
Day 1: Upper Body Power
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Smith Machine Incline Press | Smith Machine | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase by 5-10kg | 2-3 minutes |
Lat Pulldown | Machine | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Progressive increase | 2 minutes |
Dumbbell Shoulder Press | Dumbbells | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase by 2-4kg | 90 seconds |
Assisted Pull-ups | Machine | 1 warm-up + 4 working | 5-8 (warm-up), 6-8 (working) | Reduce assistance | 2 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Dumbbell Flyes | Dumbbells | 1 warm-up + 3 working | 12-15 (warm-up), 12-15 (working) | Moderate weight | No rest |
A2 | Push-ups | Bodyweight | 1 warm-up + 3 working | 8-10 (warm-up), 10-15 (working) | Bodyweight | 2 minutes |
B1 | Lateral Raises | Dumbbells | 1 warm-up + 3 working | 12-15 (warm-up), 12-15 (working) | Light-moderate weight | No rest |
B2 | TRX Face Pulls | TRX | 1 warm-up + 3 working | 10-12 (warm-up), 12-15 (working) | Bodyweight | 2 minutes |
Day 2: Lower Body Power
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Smith Machine Squat | Smith Machine | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase by 10-15kg | 3 minutes |
Romanian Deadlift | Dumbbells | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase by 4-8kg | 2-3 minutes |
Bulgarian Split Squat | Dumbbells | 1 warm-up + 4 working | 8-10 each leg (warm-up), 8 each leg (working) | Increase by 2-4kg | 90 seconds |
Hip Thrust with Weight | Dumbbell | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Add 5-10kg | 2 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Jump Squats | Bodyweight | 1 warm-up + 3 working | 8-10 (warm-up), 10-12 (working) | Bodyweight | No rest |
A2 | Single Leg Glute Bridge | Bodyweight | 1 warm-up + 3 working | 10-12 each leg (warm-up), 12 each leg (working) | Bodyweight | 2 minutes |
B1 | Kettlebell Goblet Squat | Kettlebell | 1 warm-up + 3 working | 12-15 (warm-up), 15-20 (working) | Moderate-heavy weight | No rest |
B2 | Walking Calf Raises | Bodyweight | 1 warm-up + 3 working | 15-20 (warm-up), 20-25 (working) | Bodyweight | 2 minutes |
Day 3: Full Body Power
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Kettlebell Deadlift | Kettlebell | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase by 4-8kg | 3 minutes |
Smith Machine Overhead Press | Smith Machine | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase by 5-10kg | 2-3 minutes |
TRX Squat | TRX | 1 warm-up + 4 working | 10-12 (warm-up), 10-12 (working) | Bodyweight | 90 seconds |
Seated Cable Row | Machine | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase weight | 2 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Kettlebell Swing | Kettlebell | 1 warm-up + 3 working | 15-20 (warm-up), 20-25 (working) | Moderate-heavy weight | No rest |
A2 | Mountain Climbers | Bodyweight | 1 warm-up + 3 working | 15-20 total (warm-up), 20-30 total (working) | Bodyweight | 2 minutes |
B1 | Plank to Push-up | Bodyweight | 1 warm-up + 3 working | 5-8 (warm-up), 8-12 (working) | Bodyweight | No rest |
B2 | Bicycle Crunches | Bodyweight | 1 warm-up + 3 working | 15-20 total (warm-up), 20-30 total (working) | Bodyweight | 2 minutes |
Phase 3: Advanced Strength and Conditioning (Weeks 9-12)
Phase 3 is where we push your limits and see the most dramatic changes in your physique. The weights get heavier, the supersets become more challenging, and your body transforms into a lean, strong machine.
Day 1: Upper Body Mastery
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Smith Machine Bench Press | Smith Machine | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load (75-80% effort) | 3 minutes |
Wide-Grip Pull-ups | Bodyweight/Machine | 1 warm-up + 4 working | 3-5 (warm-up), 5-8 (working) | Add weight if possible | 3 minutes |
Smith Machine Overhead Press | Smith Machine | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load | 2-3 minutes |
T-Bar Row | Machine | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load | 2-3 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Diamond Push-ups | Bodyweight | 1 warm-up + 3 working | 5-8 (warm-up), 8-12 (working) | Bodyweight | No rest |
A2 | TRX Tricep Press | TRX | 1 warm-up + 3 working | 8-10 (warm-up), 10-12 (working) | Bodyweight | 2-3 minutes |
B1 | Dumbbell Pullovers | Dumbbells | 1 warm-up + 3 working | 10-12 (warm-up), 10-12 (working) | Moderate-heavy weight | No rest |
B2 | Pike Push-ups | Bodyweight | 1 warm-up + 3 working | 5-8 (warm-up), 8-12 (working) | Bodyweight | 2-3 minutes |
Day 2: Lower Body Mastery
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Smith Machine Front Squat | Smith Machine | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load (75-80% effort) | 3 minutes |
Sumo Deadlift | Dumbbells | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load | 3 minutes |
Single Leg RDL | Dumbbells | 1 warm-up + 4 working | 8-10 each leg (warm-up), 6 each leg (working) | Moderate-heavy weight | 2 minutes |
Hip Thrust with Weight | Dumbbell | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Heavy load | 2-3 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Pistol Squats | Bodyweight | 1 warm-up + 3 working | 3-5 each leg (warm-up), 5 each leg (working) | Bodyweight/Assisted | No rest |
A2 | Jump Lunges | Bodyweight | 1 warm-up + 3 working | 10-12 total (warm-up), 12-16 total (working) | Bodyweight | 2-3 minutes |
B1 | Kettlebell Swings | Kettlebell | 1 warm-up + 3 working | 20-25 (warm-up), 25-30 (working) | Heavy weight | No rest |
B2 | Single Leg Calf Raise | Bodyweight | 1 warm-up + 3 working | 12-15 each leg (warm-up), 15 each leg (working) | Bodyweight | 2-3 minutes |
Day 3: Full Body Challenge
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Thrusters | Dumbbells | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Moderate-heavy load | 3 minutes |
Man Makers | Dumbbells | 1 warm-up + 4 working | 5-6 (warm-up), 6-8 (working) | Moderate weight | 3 minutes |
TRX Pistol Squat | TRX | 1 warm-up + 4 working | 5-8 each leg (warm-up), 6 each leg (working) | Bodyweight | 2-3 minutes |
Renegade Rows | Dumbbells | 1 warm-up + 4 working | 6-8 (warm-up), 8-10 (working) | Moderate-heavy weight | 2-3 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Burpee Box Step-ups | Bodyweight | 1 warm-up + 3 working | 8-10 total (warm-up), 10-12 total (working) | Bodyweight | No rest |
A2 | Plank Jacks | Bodyweight | 1 warm-up + 3 working | 15-20 total (warm-up), 20-30 total (working) | Bodyweight | 2-3 minutes |
B1 | Turkish Get-up | Kettlebell | 1 warm-up + 3 working | 2-3 each side (warm-up), 3 each side (working) | Moderate weight | No rest |
B2 | Bear Crawl | Bodyweight | 1 warm-up + 3 working | 15-20 steps (warm-up), 20-30 steps (working) | Bodyweight | 2-3 minutes |
Maximising Your Success with the 12reps App
The 12Reps app is the ultimate strength training and weightlifting app, designed to make your transformation journey as smooth and effective as possible. Here’s how to get the most out of this powerful tool:
Building Your Custom Routine: Navigate to “Build Your Routine” in the app and select each exercise from this comprehensive 12-week program. The app’s extensive exercise library includes detailed video demonstrations for every movement, ensuring you maintain perfect form throughout your training. This is crucial for both safety and maximising results.
Progress Tracking Made Simple: After each workout, log your weights, sets, and reps directly in the app. This creates a detailed record of your progress, showing you exactly how much stronger you’re getting week by week. There’s nothing more motivating than seeing those numbers climb and knowing that you’re getting closer to your goals.
Perfect Rest Timing: Use the built-in stopwatch to time your rest periods accurately. Proper rest is crucial for maintaining workout intensity and achieving optimal strength gains. The app takes the guesswork out of this critical aspect of training, ensuring you’re neither resting too little nor too long.
Form Reference at Your Fingertips: Whenever you need a form check, simply tap on any exercise in the app to watch the demonstration video. Remember, perfect form is always more important than lifting heavy weights, especially when you’re building your foundation as a beginner.
Your Transformation Journey Starts Now
This 12-week program is more than just a workout routine; it’s your roadmap to becoming the strongest, most confident version of yourself. You’ll start by building a foundation of strength and proper movement patterns. As the weeks progress, you’ll notice incredible changes not just in your physique, but in your entire approach to life.
I’ve seen men transform their bodies, lose significant amounts of body fat, and achieve personal bests they never thought possible. But more importantly, I’ve watched them transform their mindset. They walk taller, speak with more confidence, and approach challenges with a newfound sense of capability.
Remember, every expert was once a beginner. Every man crushing his goals in the gym once stood exactly where you are now. The difference between those who succeed and those who don’t isn’t talent or genetics – it’s consistency and the willingness to start.
The gym is not a place to be intimidated by. It’s a place where you go to invest in yourself, to become stronger, and to prove to yourself what you’re capable of achieving. Everyone there is on their own journey, focused on their own goals. You belong there just as much as anyone else.
Download the 12reps app today and start your 7-day free trial. Your future strong, confident self is waiting for you to take that first step. The weights are calling your name, and it’s time to answer with determination, courage, and the knowledge that you have everything you need to succeed.
Your transformation starts now. Let’s build something incredible together.
References
[1] Engle, J. (2025, January 6). Strength Training and Progressive Overload for Longevity. Vail Health. https://www.vailhealth.org/news/strength-training-and-progressive-overload-for-longevity
[2] Harvard Health Publishing. (2024, January 16). Strength training builds more than muscles. Harvard Health. https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles
