By Will Duru, BSc (Hons) Sport and Exercise Science
As a personal trainer with over a decade of experience, I’ve seen countless men walk into the gym with a desire for change. They want to feel stronger, look better, and live a healthier, more fulfilling life. My name is Will Duru, and I’m here to tell you that the single most effective tool for achieving all of those goals is strength training. It’s not just about building bigger muscles; it’s about forging a stronger, more resilient version of yourself, both inside and out.
I’ve had the privilege of guiding men from diverse backgrounds on their fitness journeys. I’ve worked with the skinny guy who struggled to gain a pound of muscle and the man carrying an extra 20kg of body fat who wanted to get lean and healthy for his family. The common thread in all their success stories? A commitment to a structured strength training program. This isn’t about spending hours in the gym every day. It’s about training smarter, not just harder. And that’s exactly what this 3-day strength training split is designed to do.
The Life-Changing Power of Lifting Weights
Many men come to me with a simple goal: they want to look better. They want broader shoulders, a bigger chest, and a leaner midsection. And while strength training will absolutely help you achieve that, the changes go so much deeper. The confidence you gain from hitting a new personal best on your deadlift or seeing your body transform in the mirror is something that carries over into every aspect of your life. You stand taller, you feel more capable, and you develop a mental toughness that helps you tackle any challenge that comes your way.
I’ve seen men go from being self-conscious and hesitant to being leaders in the gym, encouraging others and celebrating their own progress. The journey from skinny to strong or from overweight to lean is about more than just changing your physique; it’s about changing your entire outlook on life.
The Science of Strength: Longevity and Quality of Life
Beyond the visible changes, strength training is a powerful investment in your long-term health and longevity. As we age, we naturally lose muscle mass, a condition known as sarcopenia. This can lead to a decrease in strength, mobility issues, and a lower quality of life. However, research from institutions like Vail Health shows that strength training can not only preserve but even increase muscle mass as we age [1]. Dr. Gabrielle Lyon, a leading expert in muscle-centric medicine, calls muscle “the organ of longevity” for a reason.
Build a Stronger Foundation for Life
Strength training also plays a crucial role in maintaining bone density. By putting stress on your bones, you stimulate them to become stronger and more resilient, reducing your risk of osteoporosis and fractures later in life. 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 Guide to the Gym: The 12reps App
I get it, the gym can be an intimidating place. You see guys lifting heavy weights and it can feel like you don’t belong. But here’s the truth: everyone in that gym started somewhere. Everyone was a beginner at one point. The key is to walk in with a plan and the confidence to execute it.
This is where the 12reps app comes in. It’s the ultimate strength training app and weightlifting app, designed to be your personal trainer in your pocket. Every single exercise in this 12-week program is 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 gives you the structure you need to succeed. And the best part? You can 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 perfect 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 give your body ample time to recover and grow, which is just as important as the training itself. This program is divided into three 4-week phases, each designed to progressively challenge you and ensure that 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 increase 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. Get ready to work.
The 12-Week Men’s Transformation Program
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: Foundation Building (Weeks 1-4)
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 to help your body adapt to strength training.
Day 1: Upper Body Foundation
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Barbell Bench Press | Barbell | 3 | 10-12 | Start with 40-60kg | 90-120 seconds |
Bent-Over Barbell Row | Barbell | 3 | 10-12 | Start with 30-50kg | 90-120 seconds |
Dumbbell Shoulder Press | Dumbbells | 3 | 10-12 | Start with 10-15kg | 60-90 seconds |
Tricep Dips | Bodyweight | 3 | 8-12 | Bodyweight/Assisted | 60-90 seconds |
Plank Hold | Bodyweight | 3 | 30-60 sec | Bodyweight | 60 seconds |
Day 2: Lower Body Foundation
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Barbell Back Squat | Barbell | 3 | 10-12 | Start with 40-60kg | 2-3 minutes |
Romanian Deadlift | Barbell | 3 | 10-12 | Start with 40-60kg | 2 minutes |
Walking Lunges | Dumbbells | 3 | 10 each leg | Start with 10-15kg | 90 seconds |
Hip Thrust | Bodyweight | 3 | 15-20 | Bodyweight | 60-90 seconds |
Standing Calf Raises | Bodyweight | 3 | 15-20 | Bodyweight | 45-60 seconds |
Day 3: Full Body Foundation
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Kettlebell Deadlift | Kettlebell | 3 | 10-12 | Start with 16-20kg | 90-120 seconds |
TRX Row | TRX | 3 | 10-12 | Bodyweight | 60-90 seconds |
Dumbbell Squat to Press | Dumbbells | 3 | 10-12 | Start with 8-12kg | 90 seconds |
Push-ups | Bodyweight | 3 | 8-15 | Bodyweight | 60-90 seconds |
Russian Twists | Bodyweight | 3 | 20-30 total | 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). Supersets involve doing two exercises back-to-back with minimal rest between them.
Day 1: Upper Body Power
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Incline Barbell Press | Barbell | 4 | 8-10 | Increase by 5-10kg | 2-3 minutes |
Lat Pulldown | Machine | 4 | 8-10 | Progressive increase | 2 minutes |
Dumbbell Shoulder Press | Dumbbells | 4 | 8-10 | Increase by 2-5kg | 90 seconds |
Weighted Pull-ups | Bodyweight/Machine | 4 | 6-8 | Add weight or reduce assistance | 2 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Dumbbell Flyes | Dumbbells | 3 | 12-15 | Moderate weight | No rest |
A2 | Push-ups | Bodyweight | 3 | 10-15 | Bodyweight | 2 minutes |
B1 | Lateral Raises | Dumbbells | 3 | 12-15 | Light-moderate weight | No rest |
B2 | TRX Face Pulls | TRX | 3 | 12-15 | Bodyweight | 2 minutes |
Day 2: Lower Body Power
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Barbell Back Squat | Barbell | 4 | 8-10 | Increase by 10-20kg | 3 minutes |
Romanian Deadlift | Barbell | 4 | 8-10 | Increase by 10-20kg | 2-3 minutes |
Bulgarian Split Squat | Dumbbells | 4 | 8 each leg | Increase by 5-10kg | 90 seconds |
Barbell Hip Thrust | Barbell | 4 | 10-12 | Add weight progressively | 2 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Jump Squats | Bodyweight | 3 | 10-12 | Bodyweight | No rest |
A2 | Single Leg Glute Bridge | Bodyweight | 3 | 12 each leg | Bodyweight | 2 minutes |
B1 | Kettlebell Goblet Squat | Kettlebell | 3 | 15-20 | Moderate-heavy weight | No rest |
B2 | Walking Calf Raises | Bodyweight | 3 | 20-25 | Bodyweight | 2 minutes |
Day 3: Full Body Power
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Barbell Deadlift | Barbell | 4 | 8-10 | Increase by 10-20kg | 3 minutes |
Overhead Press | Barbell | 4 | 8-10 | Increase by 5-10kg | 2-3 minutes |
TRX Squat | TRX | 4 | 10-12 | Bodyweight | 90 seconds |
Bent-Over Barbell Row | Barbell | 4 | 8-10 | Increase by 5-10kg | 2 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Kettlebell Swing | Kettlebell | 3 | 20-25 | Moderate-heavy weight | No rest |
A2 | Mountain Climbers | Bodyweight | 3 | 20-30 total | Bodyweight | 2 minutes |
B1 | Plank to Push-up | Bodyweight | 3 | 8-12 | Bodyweight | No rest |
B2 | Bicycle Crunches | Bodyweight | 3 | 20-30 total | 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 |
Barbell Bench Press | Barbell | 5 | 6-8 | Heavy load (80-85% 1RM) | 3 minutes |
Wide-Grip Pull-ups | Bodyweight | 5 | 5-8 | Add weight if possible | 3 minutes |
Military Press | Barbell | 5 | 6-8 | Heavy load | 2-3 minutes |
T-Bar Row | Machine | 5 | 6-8 | Heavy load | 2-3 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Diamond Push-ups | Bodyweight | 4 | 8-12 | Bodyweight | No rest |
A2 | TRX Tricep Press | TRX | 4 | 10-12 | Bodyweight | 2-3 minutes |
B1 | Dumbbell Pullovers | Dumbbells | 4 | 10-12 | Moderate-heavy weight | No rest |
B2 | Pike Push-ups | Bodyweight | 4 | 8-12 | Bodyweight | 2-3 minutes |
Day 2: Lower Body Mastery
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Front Squat | Barbell | 5 | 6-8 | Heavy load (75-80% 1RM) | 3 minutes |
Sumo Deadlift | Barbell | 5 | 6-8 | Heavy load (80-85% 1RM) | 3 minutes |
Single Leg RDL | Dumbbells | 5 | 6 each leg | Moderate-heavy weight | 2 minutes |
Barbell Hip Thrust | Barbell | 5 | 8-10 | Heavy load | 2-3 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Pistol Squats | Bodyweight | 4 | 5 each leg | Bodyweight/Assisted | No rest |
A2 | Jump Lunges | Bodyweight | 4 | 12-16 total | Bodyweight | 2-3 minutes |
B1 | Kettlebell Swings | Kettlebell | 4 | 25-30 | Heavy weight | No rest |
B2 | Single Leg Calf Raise | Bodyweight | 4 | 15 each leg | Bodyweight | 2-3 minutes |
Day 3: Full Body Challenge
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Thrusters | Barbell | 5 | 8-10 | Moderate-heavy load | 3 minutes |
Man Makers | Dumbbells | 5 | 6-8 | Moderate weight | 3 minutes |
TRX Pistol Squat | TRX | 5 | 6 each leg | Bodyweight | 2-3 minutes |
Renegade Rows | Dumbbells | 5 | 8-10 | 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 | 4 | 10-12 total | Bodyweight | No rest |
A2 | Plank Jacks | Bodyweight | 4 | 20-30 total | Bodyweight | 2-3 minutes |
B1 | Turkish Get-up | Kettlebell | 4 | 3 each side | Moderate weight | No rest |
B2 | Bear Crawl | Bodyweight | 4 | 20-30 steps | Bodyweight | 2-3 minutes |
Download the 12reps app to see all exercise demos
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: Utilise the built-in stopwatch to accurately time your rest periods. 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.
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
