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
As a personal trainer, I have had the privilege of helping many clients achieve their fitness goals. But today, I want to share a particularly inspiring story about my client, Lucy. Lucy is a 29-year-old petite woman and a natural sportswoman. She is a talented runner, having won the London Marathon and competed in Hyrox and various trail running events. When she first came to me, she was incredibly fit but lacked strength. Our goal was to help her gain lean muscle mass in a functional way that would translate to more explosive power in her running.
I designed a 3-day strength training split for her, incorporating a push/pull/legs methodology, core work, and a mix of interval and Zone 3 cardio. The results were nothing short of incredible. Lucy gained 5kg of lean muscle, and her running performance skyrocketed. She was able to sprint up hills with newfound power and shaved a remarkable 20 minutes off her London Marathon time, from 3:35 to 3:15. Most importantly, she has been able to compete in numerous competitions without any injuries.
This article will outline the exact 12-week program that helped Lucy achieve these amazing results. We will delve into the specifics of the 3-day split, the functional exercises we used, and how we incorporated cardio to maximise her performance. Whether you are a runner looking to build strength or someone who wants to gain lean muscle, this program can be adapted to your needs. And with the help of the 12Reps app, you can easily track your progress and stay motivated.
The Warm-Up: Preparing Your Body for Action
A proper warm-up is crucial for preparing your body for the workout ahead, preventing injuries, and maximising performance. Each workout should begin with a 10-minute warm-up. This can be a 10-minute incline walk on the treadmill or 10 minutes of rowing. Following the cardio warm-up, perform the following mobility stretches:
Stretch | Reps/Duration | Sets |
Cat-Cow | 10 reps | 2 |
World’s Greatest Stretch | 5 reps/side | 2 |
Hamstring Stretch | 30 sec/side | 2 |
Thoracic Spine Rotations | 10 reps/side | 2 |
The 12-Week Strength Training Program
This 12-week program is divided into three 4-week phases. Each phase builds upon the last, progressively increasing the challenge to stimulate muscle growth and strength gains. The program is designed around a 3-day push/pull/legs split, with an additional day for long-distance running and dedicated core work to finish each strength session.
Phase 1: Foundation (Weeks 1-4)
This initial phase focuses on building a solid foundation. We will focus on mastering the proper form for each exercise and on building muscular endurance. The weights should be moderate, allowing you to complete all sets and reps with good control.
Day 1: Push Workout
Exercise | Sets | Reps | Weight | Rest Period |
Dumbbell Bench Press | 4 | 10-12 | 60-70% | 60s |
Kettlebell Shoulder Press | 4 | 10-12 | 60-70% | 60s |
Incline Dumbbell Press | 3 | 10-12 | 60-70% | 60s |
Machine Chest Fly | 3 | 12-15 | 50-60% | 45s |
TRX Tricep Extension | 3 | 12-15 | Bodyweight | 45s |
Day 2: Pull Workout
Exercise | Sets | Reps | Weight | Rest Period |
Bent-Over Dumbbell Row | 4 | 10-12 | 60-70% | 60s |
Lat Pulldown Machine | 4 | 10-12 | 60-70% | 60s |
Seated Cable Row | 3 | 10-12 | 60-70% | 60s |
Face Pulls | 3 | 15 | 50-60% | 45s |
Dumbbell Bicep Curls | 3 | 12-15 | 60-70% | 45s |
Day 3: Legs & Functional Workout
Exercise | Sets | Reps | Weight | Rest Period |
Barbell Squats | 4 | 10-12 | 60-70% | 90s |
Romanian Deadlifts | 4 | 10-12 | 60-70% | 90s |
Bulgarian Split Squats | 3 | 10-12/leg | Bodyweight/Light DBs | 60s |
Leg Press | 3 | 12-15 | 60-70% | 60s |
Box Jumps | 3 | 8-10 | Bodyweight | 60s |
Phase 2: Strength Building (Weeks 5-8)
In this phase, we increase the intensity to focus on building strength. You will be lifting heavier weights with fewer reps. Remember to maintain proper form, even as the weights get heavier. Each exercise in this phase will have one warm-up set before the working sets.
Day 1: Push Workout
Exercise | Sets | Reps | Weight | Rest Period |
Barbell Bench Press | 4 | 6-8 | 75-85% | 90s |
Seated Dumbbell Shoulder Press | 4 | 6-8 | 75-85% | 90s |
Incline Barbell Press | 3 | 8-10 | 70-80% | 75s |
Dumbbell Side Lateral Raises | 3 | 10-12 | 60-70% | 60s |
Close Grip Bench Press | 3 | 8-10 | 70-80% | 60s |
Day 2: Pull Workout
Exercise | Sets | Reps | Weight | Rest Period |
Pull-Ups (or Assisted) | 4 | 6-8 | Bodyweight | 90s |
Barbell Rows | 4 | 6-8 | 75-85% | 90s |
T-Bar Rows | 3 | 8-10 | 70-80% | 75s |
Face Pulls | 3 | 12-15 | 60-70% | 60s |
Barbell Bicep Curls | 3 | 8-10 | 70-80% | 60s |
Day 3: Legs & Functional Workout
Exercise | Sets | Reps | Weight | Rest Period |
Barbell Deadlifts | 4 | 5-6 | 80-90% | 120s |
Front Squats | 4 | 6-8 | 75-85% | 90s |
Single-Leg RDL | 3 | 8-10/leg | Light-Mod DBs | 75s |
Sled Push | 3 | 20m | Heavy | 90s |
Sled Pull (with TRX) | 3 | 20m | Heavy | 90s |
Phase 3: Power and Performance (Weeks 9-12)
This final phase is all about power and performance. We will incorporate more explosive movements to translate your strength gains into functional power. The weights will be challenging, and the focus will be on moving the weight with speed and control. As in Phase 2, each exercise includes one warm-up set.
Day 1: Push Workout
Exercise | Sets | Reps | Weight | Rest Period |
Incline Barbell Bench Press | 4 | 5-6 | 80-90% | 90s |
Push Press | 4 | 5-6 | 80-90% | 90s |
Dumbbell Flys | 3 | 10-12 | 70-80% | 60s |
Arnold Press | 3 | 8-10 | 70-80% | 75s |
Diamond Push-Ups | 3 | Max Reps | Bodyweight | 60s |
Day 2: Pull Workout
Exercise | Sets | Reps | Weight | Rest Period |
Weighted Pull-Ups | 4 | 5-6 | Bodyweight + | 90s |
Pendlay Rows | 4 | 5-6 | 80-90% | 90s |
Renegade Rows | 3 | 8-10/arm | Mod-Heavy KBs | 75s |
TRX Face Pulls with External Rotation | 3 | 12-15 | Bodyweight | 60s |
Zottman Curls | 3 | 8-10 | 70-80% | 60s |
Day 3: Legs & Functional Workout
Exercise | Sets | Reps | Weight | Rest Period |
Power Cleans | 4 | 3-5 | 85-95% | 120s |
Goblet Squats | 4 | 8-10 | Mod-Heavy KB/DB | 90s |
Walking Lunges | 3 | 10-12/leg | Mod DBs | 75s |
Kettlebell Swings | 3 | 15-20 | Mod-Heavy KB | 60s |
Broad Jumps | 3 | 5 | Bodyweight | 60s |
Cool-Down and Core Finisher
After each strength training session, it is important to cool down and finish with some core work. A 10-minute cool-down on the StairMaster or an incline walk on the treadmill will help your body gradually return to a resting state. Following the cool-down, perform this core finisher to build a strong and stable core, which is essential for both running and lifting.
Core Finisher
Exercise | Sets | Duration/Reps | Rest Period |
Plank | 3 | 45 seconds | 30s |
Flutter Kicks | 3 | 45 seconds | 30s |
Decline Sit-Ups | 3 | 10 reps | 45s |
Get Started on Your Strength Journey
This 12-week program is a roadmap to building a stronger, more powerful, and more resilient body. By following this structured plan, you can achieve significant gains in lean muscle mass and athletic performance, just like Lucy. Remember to listen to your body, prioritise proper form, and stay consistent.
To make your journey even easier, you can find all the exercises from this program in the 12Reps app. You can use the app to build your routine, track your workouts with the stopwatch, and even plan sessions with friends. Download the 12Reps app today for a free trial and take the first step towards a stronger you. It is more than just a workout tracker; it is your partner in strength training and muscle building.
