October 24, 2025

4-Day Strength Split: Lose 20kg with Push/Pull/Legs | 12Reps

By Will Duru, BSc (Hons) Sport and Exercise Science

As a personal trainer with over a decade of experience in strength training and recovery, I’ve seen countless clients transform their bodies and their lives. One of the most effective programs I’ve designed is a 4-day strength training split that combines push, pull, and leg days with targeted core work and interval cardio. This program is not just about lifting weights; it’s about building a sustainable habit, improving your overall health, and achieving significant fat loss.

I want to share the story of my client, Ed. Ed is a 37-year-old man who, like many of us, let his health slide due to a busy work schedule in the city and the demands of a young family. He had a history of being active, playing rugby in his teens, but the long hours and lack of time for the gym led to inconsistent training and weight gain, especially during the COVID-19 lockdown. When Ed came to me, he was motivated to get back in shape, lose the 20kg of body fat he had gained, and build a consistent gym habit. We designed a 4-day push/pull/legs and core/interval cardio program that did just that.

This program is designed for motivated individuals like Ed who can commit to four training days a week, with three rest days. It’s a 12-week program that will get you in the best shape of your life by focusing on the fundamentals of strength training and interval cardio, which I firmly believe is the most effective combination for losing body fat and building muscle.

Why This Program Works: The Power of Strength Training and Interval Cardio

Strength training is the cornerstone of this program. It’s not just about building bigger muscles; it’s about increasing your metabolic rate, which means you burn more calories even at rest. The push/pull/legs split is a highly efficient way to structure your workouts, allowing you to train all your major muscle groups twice a week. This increased frequency, compared to a traditional “bro split” where you train each muscle group once a week, doubles your training volume and leads to faster results.

We also incorporate interval cardio, which has been shown to be incredibly effective for fat loss. This involves short bursts of high-intensity exercise followed by brief recovery periods. This type of training not only burns a significant number of calories during the workout but also elevates your metabolism for hours afterward. We’ll use a variety of equipment for this, including the treadmill, running outside, the Wattbike, or the StairMaster. For Ed, we also incorporated 45 minutes of boxing, hitting the heavy bag, which is a fantastic full-body workout.

Nutrition: The Fuel for Your Transformation

It’s important to remember that you can’t out-train a bad diet. To achieve the kind of results Ed did, you need to pay close attention to your nutrition. This means increasing your intake of lean protein, healthy fats, and complex carbohydrates. We’ll help you work out the ideal ratios of protein, fat, and carbs per kilogram of your body weight. To make this easier, I recommend using a tool like MyFitnessPal to monitor your intake.

The 16-Week Program

This program is divided into four phases, each lasting four weeks. Each workout begins with a 10-minute warm-up, such as an incline walk on the treadmill or 10 minutes of rowing, followed by mobility stretches. Each workout ends with a 10-minute cool-down on the StairMaster or an incline walk on the treadmill, followed by a core finisher.

Warm-Up (10 minutes)

Exercise	Duration/Reps	Notes
Incline Walk (Treadmill) or Rowing Machine	10 minutes	Moderate pace to elevate heart rate

Mobility Stretches (5 minutes)

Stretch	Duration	Notes
World’s Greatest Stretch	30 seconds each side	Hip flexor, hamstring, and thoracic mobility
Cat-Cow	10 reps	Spinal mobility
Hamstring Stretch	30 seconds each leg	Focus on feeling the stretch in the back of the leg

Core Finisher (After Each Workout)

Exercise	Sets	Duration/Reps	Rest
Plank	4	45 seconds	30 seconds
Flutter Kicks	4	45 seconds	30 seconds
Decline Sit-Ups	4	10 reps	30 seconds

Cool-Down (10 minutes)

Exercise	Duration	Notes
StairMaster or Incline Walk (Treadmill)	10 minutes	Low intensity to bring heart rate down

Phase 1 (Weeks 1-4): Building the Foundation

In Phase 1, we focus on building a solid foundation with 5 exercises per workout, 3-4 sets each, including 1 warm-up set for each exercise. The goal here is to get comfortable with the movements and establish proper form.

Day 1: Push (Chest, Shoulders, Triceps)

Exercise	Sets	Reps	Weight	Rest
Flat Dumbbell Bench Press	1 warm-up + 3 working	12, 10, 8	Progressive	90 seconds
Incline Dumbbell Press	1 warm-up + 3 working	12, 10, 8	Progressive	90 seconds
Dumbbell Lateral Raise	1 warm-up + 3 working	12, 12, 12	Moderate	60 seconds
Seated Dumbbell Shoulder Press	1 warm-up + 3 working	10, 10, 10	Progressive	90 seconds
Tricep Rope Pushdown (Cable Machine)	1 warm-up + 3 working	12, 12, 12	Moderate	60 seconds

Day 2: Pull (Back, Biceps)

Exercise	Sets	Reps	Weight	Rest
Lat Pulldown (Machine)	1 warm-up + 3 working	12, 10, 8	Progressive	90 seconds
Seated Cable Row	1 warm-up + 3 working	12, 10, 8	Progressive	90 seconds
Single-Arm Dumbbell Row	1 warm-up + 3 working	10, 10, 10 each arm	Progressive	60 seconds
Dumbbell Bicep Curl	1 warm-up + 3 working	12, 12, 12	Moderate	60 seconds
Face Pulls (Cable Machine)	1 warm-up + 3 working	15, 15, 15	Light	60 seconds

Day 3: Legs (Quads, Hamstrings, Glutes)

Exercise	Sets	Reps	Weight	Rest
Goblet Squat (Kettlebell)	1 warm-up + 3 working	12, 10, 10	Progressive	90 seconds
Romanian Deadlift (Dumbbells)	1 warm-up + 3 working	10, 10, 10	Progressive	90 seconds
Walking Lunges (Dumbbells)	1 warm-up + 3 working	10 each leg	Moderate	60 seconds
Glute Bridge (Bodyweight)	1 warm-up + 3 working	15, 15, 15	Bodyweight	60 seconds
Leg Press (Machine)	1 warm-up + 3 working	12, 10, 8	Progressive	90 seconds

Day 4: Functional Legs & Core

Exercise	Sets	Reps	Weight	Rest
Sledge Push	1 warm-up + 3 working	20 meters	Moderate	90 seconds
Sledge Pull with TRX	1 warm-up + 3 working	20 meters	Moderate	90 seconds
Box Jumps	1 warm-up + 3 working	10, 10, 10	Bodyweight	90 seconds
Kettlebell Swings	1 warm-up + 3 working	15, 15, 15	Moderate	60 seconds
TRX Single-Leg Squat	1 warm-up + 3 working	8 each leg	Bodyweight	60 seconds

Cardio Day (Day 5): Zone 3 Steady-State

Exercise	Duration	Notes
Running (Outside or Treadmill) or Wattbike or StairMaster	30-45 minutes	Maintain a steady pace where you can hold a conversation but are slightly breathless

Phase 2 (Weeks 5-8): Building Strength

In Phase 2, we increase the volume to 4 sets per exercise and start to add more weight. The focus shifts to building strength while maintaining good form.

Day 1: Push (Chest, Shoulders, Triceps)

Exercise	Sets	Reps	Weight	Rest
Barbell Bench Press	1 warm-up + 4 working	10, 8, 6, 6	Progressive	2 minutes
Incline Dumbbell Flyes	1 warm-up + 4 working	12, 10, 10, 10	Moderate	90 seconds
Cable Crossover	1 warm-up + 4 working	12, 12, 12, 12	Moderate	60 seconds
Dumbbell Shoulder Press	1 warm-up + 4 working	10, 8, 8, 8	Progressive	90 seconds
Dips (Assisted if needed)	1 warm-up + 4 working	10, 8, 8, 8	Bodyweight/Assisted	90 seconds

Day 2: Pull (Back, Biceps)

Exercise	Sets	Reps	Weight	Rest
Trap Bar Deadlift	1 warm-up + 4 working	8, 6, 6, 6	Progressive	2 minutes
Wide-Grip Lat Pulldown	1 warm-up + 4 working	10, 10, 10, 10	Progressive	90 seconds
T-Bar Row (Machine)	1 warm-up + 4 working	10, 8, 8, 8	Progressive	90 seconds
Hammer Curl (Dumbbells)	1 warm-up + 4 working	12, 10, 10, 10	Moderate	60 seconds
Reverse Flyes (Dumbbells)	1 warm-up + 4 working	15, 12, 12, 12	Light	60 seconds

Day 3: Legs (Quads, Hamstrings, Glutes)

Exercise	Sets	Reps	Weight	Rest
Barbell Back Squat	1 warm-up + 4 working	10, 8, 6, 6	Progressive	2 minutes
Leg Curl (Machine)	1 warm-up + 4 working	12, 10, 10, 10	Progressive	90 seconds
Bulgarian Split Squat (Dumbbells)	1 warm-up + 4 working	10 each leg	Progressive	90 seconds
Hip Thrust (Barbell)	1 warm-up + 4 working	12, 10, 10, 10	Progressive	90 seconds
Leg Extension (Machine)	1 warm-up + 4 working	15, 12, 12, 12	Moderate	60 seconds

Day 4: Functional Legs & Core

Exercise	Sets	Reps	Weight	Rest
Sledge Push	1 warm-up + 4 working	30 meters	Moderate-Heavy	2 minutes
Sledge Pull with TRX	1 warm-up + 4 working	30 meters	Moderate-Heavy	2 minutes
Box Jumps	1 warm-up + 4 working	12, 10, 10, 10	Bodyweight	90 seconds
Kettlebell Goblet Squat	1 warm-up + 4 working	12, 12, 12, 12	Moderate	90 seconds
TRX Hamstring Curl	1 warm-up + 4 working	12, 10, 10, 10	Bodyweight	60 seconds

Interval Cardio Day (Day 5): Boxing or HIIT

Exercise	Duration	Notes
Boxing (Heavy Bag)	45 minutes	3-minute rounds with 1-minute rest
OR HIIT on Treadmill/Wattbike	20-30 minutes	30 seconds sprint, 90 seconds recovery

Phase 3 (Weeks 9-12): Maximising Hypertrophy

Phase 3 is where we really push for muscle growth. We maintain 4 sets per exercise and focus on time under tension and controlled movements.

Day 1: Push (Chest, Shoulders, Triceps)

Exercise	Sets	Reps	Weight	Rest
Incline Barbell Press	1 warm-up + 4 working	10, 8, 8, 6	Progressive	2 minutes
Flat Dumbbell Press	1 warm-up + 4 working	12, 10, 10, 10	Progressive	90 seconds
Pec Deck Machine	1 warm-up + 4 working	15, 12, 12, 12	Moderate	60 seconds
Arnold Press (Dumbbells)	1 warm-up + 4 working	10, 10, 10, 10	Moderate	90 seconds
Overhead Tricep Extension (Cable)	1 warm-up + 4 working	12, 12, 12, 12	Moderate	60 seconds

Day 2: Pull (Back, Biceps)

Exercise	Sets	Reps	Weight	Rest
Trap Bar Deadlift	1 warm-up + 4 working	8, 6, 6, 6	Progressive	2 minutes
Pull-Ups (Assisted if needed)	1 warm-up + 4 working	8, 8, 8, 8	Bodyweight/Assisted	2 minutes
Single-Arm Cable Row	1 warm-up + 4 working	12 each arm	Progressive	90 seconds
Incline Dumbbell Curl	1 warm-up + 4 working	12, 10, 10, 10	Moderate	60 seconds
Straight-Arm Pulldown (Cable)	1 warm-up + 4 working	15, 12, 12, 12	Light	60 seconds

Day 3: Legs (Quads, Hamstrings, Glutes)

Exercise	Sets	Reps	Weight	Rest
Front Squat (Barbell)	1 warm-up + 4 working	10, 8, 8, 8	Progressive	2 minutes
Romanian Deadlift (Barbell)	1 warm-up + 4 working	10, 8, 8, 8	Progressive	2 minutes
Walking Lunges (Dumbbells)	1 warm-up + 4 working	12 each leg	Progressive	90 seconds
Cable Pull-Through	1 warm-up + 4 working	15, 12, 12, 12	Moderate	60 seconds
Seated Calf Raise (Machine)	1 warm-up + 4 working	15, 15, 15, 15	Moderate	60 seconds

Day 4: Functional Legs & Core

Exercise	Sets	Reps	Weight	Rest
Sledge Push	1 warm-up + 4 working	40 meters	Heavy	2 minutes
Sledge Pull with TRX	1 warm-up + 4 working	40 meters	Heavy	2 minutes
Depth Jumps	1 warm-up + 4 working	8, 8, 8, 8	Bodyweight	2 minutes
Kettlebell Single-Leg Deadlift	1 warm-up + 4 working	10 each leg	Moderate	90 seconds
TRX Pike	1 warm-up + 4 working	12, 10, 10, 10	Bodyweight	60 seconds

Cardio Day (Day 5): Mixed Cardio

Exercise	Duration	Notes
15 minutes Wattbike (Steady-State) + 15 minutes StairMaster (Steady-State)	30 minutes total	Maintain moderate intensity

Phase 4 (Weeks 13-16): Peak Performance

In the final phase, we push to 4-5 sets per exercise and focus on maximising strength and muscle definition.

Day 1: Push (Chest, Shoulders, Triceps)

Exercise	Sets	Reps	Weight	Rest
Flat Barbell Bench Press	1 warm-up + 5 working	8, 6, 6, 4, 4	Progressive	2-3 minutes
Incline Dumbbell Press	1 warm-up + 4 working	10, 8, 8, 8	Progressive	2 minutes
Cable Flyes (High to Low)	1 warm-up + 4 working	12, 12, 12, 12	Moderate	60 seconds
Seated Dumbbell Shoulder Press	1 warm-up + 5 working	10, 8, 6, 6, 6	Progressive	2 minutes
Close-Grip Bench Press	1 warm-up + 4 working	10, 8, 8, 8	Progressive	90 seconds

Day 2: Pull (Back, Biceps)

Exercise	Sets	Reps	Weight	Rest
Trap Bar Deadlift	1 warm-up + 5 working	6, 5, 5, 4, 4	Progressive	2-3 minutes
Weighted Pull-Ups	1 warm-up + 4 working	8, 6, 6, 6	Progressive	2 minutes
Bent-Over Barbell Row	1 warm-up + 4 working	10, 8, 8, 8	Progressive	2 minutes
Barbell Curl	1 warm-up + 4 working	10, 8, 8, 8	Progressive	90 seconds
Cable Face Pulls	1 warm-up + 4 working	15, 15, 15, 15	Moderate	60 seconds

Day 3: Legs (Quads, Hamstrings, Glutes)

Exercise	Sets	Reps	Weight	Rest
Barbell Back Squat	1 warm-up + 5 working	8, 6, 6, 4, 4	Progressive	2-3 minutes
Leg Press	1 warm-up + 4 working	12, 10, 10, 10	Progressive	2 minutes
Bulgarian Split Squat (Dumbbells)	1 warm-up + 4 working	10 each leg	Progressive	90 seconds
Barbell Hip Thrust	1 warm-up + 5 working	12, 10, 10, 8, 8	Progressive	2 minutes
Hamstring Curl (Machine)	1 warm-up + 4 working	12, 12, 12, 12	Moderate	60 seconds

Day 4: Functional Legs & Core

Exercise	Sets	Reps	Weight	Rest
Sledge Push	1 warm-up + 5 working	50 meters	Heavy	2-3 minutes
Sledge Pull with TRX	1 warm-up + 5 working	50 meters	Heavy	2-3 minutes
Box Jumps	1 warm-up + 4 working	10, 10, 10, 10	Bodyweight	2 minutes
Kettlebell Swings	1 warm-up + 4 working	20, 20, 20, 20	Heavy	90 seconds
TRX Single-Leg Squat	1 warm-up + 4 working	10 each leg	Bodyweight	60 seconds

Interval Cardio Day (Day 5): High-Intensity Boxing

Exercise	Duration	Notes
Boxing (Heavy Bag)	45 minutes	3-minute rounds with 1-minute rest, focus on power and speed

Tracking Your Progress with the 12Reps App

One of the most important aspects of any training program is tracking your progress. This is where the 12Reps app comes in. The app is a free strength training and workout tracker that allows you to build your routine by navigating to ‘Build Your Routine’ and selecting all the exercises from this workout program.

The app includes a stopwatch feature that helps you monitor your rest periods, which is crucial for maintaining the intensity of your workouts. You can save your workouts, plan ahead with friends, and track your progress over time. This makes it easy to see how much weight you’re lifting, how many reps you’re completing, and how you’re improving week by week. Download the 12Reps app for free and start your muscle building journey today.

Ed’s Results and Your Potential

Ed committed to this program for 12 weeks, training four times a week and following the nutrition guidelines we set out. He lost 20kg of body fat, built significant muscle, and most importantly, developed a consistent gym habit that has stuck with him. He’s now in the best shape of his life and feels more confident and energised than ever.

This program can work for you, too. Whether you’re a busy professional like Ed, or someone who just wants to get back in shape, this 4-day split is designed to fit into your life and deliver real results. It’s not about spending hours in the gym every day; it’s about training smart, staying consistent, and fueling your body properly.

Final Thoughts

The combination of push/pull/legs training and interval cardio is one of the most effective ways to lose body fat and build muscle. By training each muscle group twice a week, you’re maximising your training volume while still allowing for adequate recovery. The functional leg day adds an extra dimension to your training, improving your athleticism and overall fitness.

Remember, the key to success is consistency. Stick to the program, track your progress with the 12Reps app, and pay attention to your nutrition. If you do that, you’ll see results.

If you want to learn more about my approach to training and recovery, visit just12reps.com.

About the Author:

Will Duru holds a BSc (Hons) in Sport and Exercise Science and is an award-winning personal trainer with over 10 years of experience in strength training and optimising recovery. He specialises in helping busy professionals build sustainable fitness habits and achieve their body composition goals.

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12Reps Team

The 12reps app is your ultimate fitness companion, crafting tailored workout plans, tracking your progress, and keeping you motivated every step of the way. Whether you’re at home, in the gym, or on the go, our adaptable approach fits seamlessly into your lifestyle — providing the support and guidance you need to crush your goals and stay on track.

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LEG DAY

You know that feeling when your legs are shaking halfway through the session, but you keep going anyway? Yeah, that’s what we’re chasing.

Today’s lineup:
• Deadlift – 5x 6-2
• Barbell Reverse Lunges – 4x8 per leg
• Front Squats – 4x6
• Walking Lunges – 4x20 steps
• Leg Extensions – 4x12 (slow, controlled, painful in the best way)

If you want to follow the same structure, track your progress, and actually see your strength go up each week…

Download the 12REPS App and start logging your workouts.

Link’s in bio.

#LegDay #StrengthTraining #GymWorkout #Deadlift #FrontSquat #Lunges #LegExtension #WorkoutRoutine #TrainHard #MuscleGrowth #12REPS #FitnessApp #GymLife #LegsWorkout #ProgressNotPerfection

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Having a workout routine keeps you honest.

It’s easy to skip a session when nothing’s planned.
But when you’ve got a set program, days, exercises, goals, you remove the guesswork.

You just show up and get it done.

That structure builds consistency.
And consistency builds results.

If you’re serious about progress, don’t “wing it.”
Write your plan. Track your sessions.

Stick to it, even on low-motivation days.

If you’ve been training without structure, try building a plan that fits your goals.

Or make it simple—download the 12REPS app and plan your workouts there.

#reels #fitness #workoutroutine #workoutplan #bodybuilding
#strengthtraining #gymmotivation #fitgoals #trackyourworkout #gymlife #fitnessjourney #habits #trainhard

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Progress in the gym isn’t always obvious. Some days you feel strong, other days you’re just getting through it. But every rep still counts. You’re better than you were last week, just keep going.

#StrengthTraining #mindset #fitness #gym #improvement #reels #bodybuilding #progression

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There’s something weirdly fun about picking up heavy stuff and putting it down again. Deadlifts just hit different.

#deadlift #strengthtraining #reels #gym #12reps #reels

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100kg teaches you a few things:

•Form beats ego. Every time.
•Consistency stacks faster than motivation ever will.
•Strength is built in the quiet weeks, when no one’s watching.

If you’re still chasing that first triple-digit pull, don’t rush it.
Dial in your setup. Nail each rep. Let time do the work.

Download the 12REPS app to start logging and tracking your workouts.

#Deadlift #StrengthTraining #GymProgress #100kg #12REPS #Weightlifting #FitnessJourney #strengthtraining #bodybuilding

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At first, you just want the dream body.
You show up, even when you don’t feel like it.

Then it starts to change.
You stop chasing the look and start craving the feeling.

The workouts become your reset.

The routine becomes part of who you are.
What started as a goal turns into the thing that keeps you calm.

#Consistency #FitnessLifestyle #ShowUpDaily #FromGoalToHabit #CalmThroughTraining #StrongerEveryDay #DisciplineOverMotivation

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Warm up. Move. Stretch.
Most people rush past it, I used to too.

But here’s what I learned, skipping this stuff always catches up with you.

Warm-Up
Gets your body ready, heart rate up, joints loosened, mind switched on.
Even five minutes of skipping, lunges, or rowing makes a difference.

Mobility
This is your insurance.
It keeps your joints moving how they should.
Try hip circles, arm swings, or deep bodyweight squats before lifting.

Stretching
That’s your cooldown.
It helps you unwind, recover, and stop feeling stiff the next day.
Hold each stretch 20 to 30 seconds, no rushing it.

It’s not about doing more, it’s about doing it better.
Do you actually take time to warm up, or jump straight into the weights?

#warmup #mobility #stretching #preworkout #postworkout #gymprep #dynamicwarmup #cooldown #mobilitydrills #flexibility

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Why I called it 12REPS

When I used to train clients, and even in my own workouts, 12 reps was always the sweet spot.

You could lift heavy enough to build strength, but still get that muscle burn that builds lean size.
It’s that perfect middle ground.

Around rep 10, things start to hurt.
By 12, you are pushing past comfort, and that’s where the real change happens.

When I started working on the app, I wanted the name to mean something real.

Something that reminded people what training is actually about, showing up, pushing through, staying consistent.

12REPS isn’t just a number, it’s that moment you decide to keep going when it would be easier to stop.
That’s where strength is built, in the gym and in life.

#12REPS #StrengthTraining #Hypertrophy #BuildMuscle #LeanMuscle #MuscleGrowth #ProgressiveOverload #WeightTraining #GymWorkout #WorkoutApp #FitnessApp #PersonalTrainer #PTLife #StrengthAndSize

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Kettlebell training only works if you track it.

With the 12REPS app, you can:

•Plan your kettlebell workouts
•Log every swing, press, and clean
•Track your weekly progress
•See real strength gains over time

Stop guessing what to do next.
Start seeing how far you’ve come—one workout at a time.

Download 12REPS and level up your kettlebell training.

#StrengthTraining #kettlebelltraining #kettlebell #kettlebellswings #kettlebellworkout #kettlebellexercise #fitness #gym #bodyweighttraining #reels #bodybuilding #gym

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Pull-ups don’t just happen. You build them.

With the 12REPS app, you can:

•Plan your pull-up sessions
•Track every rep and set
•Log your progress week by week
•See how your strength actually improves

It’s not about guessing anymore.
It’s about seeing your numbers go up, one clean rep at a time.

Start tracking your pull-up progression today.
Download 12REPS and own your results.

Model: @at.active

#StrengthTraining #pullup #weightedpullups#chinups #fitness #gym #bodyweighttraining #reels #bodybuilding #12reps

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Back day. Simple but brutal.

•Kettlebell Gorilla Row – 4 x 16
•Dumbbell Reverse Flys – 4 x 12
•Single-Arm Row – 4 x 10

Keep your form tight.
Drive your elbows back, not up.
Feel your lats stretch and contract, don’t rush it.

You don’t need 10 exercises to build your back.
You just need to train these three properly.

Ready to track your workout?
Download the 12REPS app, link in bio.

#StrengthTraining #kettlebell #kettlebellworkout #kettlebellexercise #fitness #gym #bodyweighttraining #reels #bodybuilding #12reps

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Funny thing about compounding, most people only think about money.

But it’s everywhere.

In the gym, it’s that extra rep you squeeze out when you’re tired.

The workout you almost skip but don’t.
The slightly better food choice you make without overthinking it.

Tiny things, done often.
They build strength before you even notice.

And it’s the same in life.
You read one page, learn one skill, meet one new person.
Weeks go by, and suddenly you’re not who you were.

I’ve felt it myself, progress so slow it feels invisible… until it isn’t.

Keep stacking the small wins.
They turn into everything you wanted.

What’s one habit you’ve been quietly compounding lately?

#StrengthTraining #kettlebell #kettlebellworkout #kettlebellexercise #fitness #gym #bodyweighttraining #reels #bodybuilding #12reps

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Full lower body kettlebell workout.

Front squats – 4 x 12
Split lunges – 3 x 10 per leg
Reverse lunges – 4 x 16
Box step ups – 3 x 8 per leg

Simple. Heavy. Effective.

Want a workout built around your goals and equipment?
Download the 12REPS app to plan and personalise your training.

Link in bio.

#StrengthTraining #kettlebell #kettlebellworkout #kettlebellexercise #fitness #gym #bodyweighttraining #reels #bodybuilding #12reps

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Train with purpose, it helps you stay consistent.
And don’t forget to have fun while you’re at it.

#StrengthTraining #kettlebell #kettlebellworkout #kettlebellexercise #fitness #gym #bodyweighttraining #reels #bodybuilding #12reps

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How many times have you gone to the gym and thought, “wait… didn’t I do this exact workout last week?” Same weights. Same sets. Same everything.

That’s the trap when you don’t track. You just keep repeating and wonder why nothing changes.

With 12REPS, you can actually see what you did last time and push a little further today. It’s simple, but it’s the difference between staying stuck and actually getting stronger.

Stop going in circles. Start keeping track.

#12REPS #WorkoutTracker #StrengthTraining #GymProgress #FitnessApp #LiftSmarter #TrackYourWorkouts #GetStronger

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Try this one next time you train, it hits harder than it looks.

• Kettlebell Gorilla Rows
• Press-Ups

If you want to log your sets and rest times properly, use the 12REPS app.

Makes it easy to stay consistent without thinking too much.

#StrengthTraining #kettlebell #kettlebellworkout #kettlebellexercise #fitness #gym #bodyweighttraining #reels #bodybuilding #12reps

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Kettlebells hit different.
You feel it right away, grip, core, balance, everything working together.

They’re not just about lifting weight.
They teach control, coordination, and how to actually move strong.

If you’ve been stuck on machines or barbells, try swapping one session for kettlebells.

You’ll see how much your body has to stabilize and work harder.

If you want a simple way to structure your strength training, give 12REPS App a try.

It keeps your workouts organised so you can just focus on getting stronger.

#StrengthTraining #kettlebell #kettlebellworkout #kettlebellexercise #fitness #gym #bodyweighttraining #reels #bodybuilding #12reps

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Your workout isn’t just about muscles or numbers. It’s about how you feel- clearer, calmer, more in control. Every rep sharpens focus.

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You don’t need more motivation.
You need better tracking.

When you log your workouts, your brain rewards you with dopamine.

That tiny hit makes you want to do it again.
It’s how habits stick.

That’s what 12REPS is built for.

It helps you plan your workouts, track your sets and reps, and actually see your progress.

Why it works:
•You remove the guesswork.
•You stay accountable to yourself.
•You turn progress into a reward loop.

Open 12REPS App.
Log today’s workout.
Watch how quickly consistency follows.

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I’ll be honest, training’s become my anchor.

I look forward to it every day. It’s like the one thing that keeps me steady when everything else feels uncertain.

The moment I start moving, my head clears. The noise quiets down. It’s just me, the weight, and the next rep.

When I’m done, I feel lighter. Calmer. I think better. I make better decisions.

It’s almost like training gives me space to breathe before the day really starts.

People call it an addiction, and maybe it is. But for me, it’s what keeps my mind sharp and my mood level.

It’s not about chasing perfection anymore, it’s about finding that small bit of peace every day.

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Kettlebells hit different.
You feel it right away, grip, core, balance, everything working together.

They’re not just about lifting weight.
They teach control, coordination, and how to actually move strong.

If you’ve been stuck on machines or barbells, try swapping one session for kettlebells.

You’ll see how much your body has to stabilize and work harder.

If you want a simple way to structure your strength training, give 12REPS App a try.

It keeps your workouts organised so you can just focus on getting stronger.

#StrengthTraining #kettlebelltraining #kettlebell #kettlebellworkout #kettlebellexercise #fitness #gym #bodyweighttraining #reels #bodybuilding #gym

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Some days I don’t feel like training.
But once I start, something clicks.

You push through one rep, then another… and suddenly it’s easier.
That’s momentum.

It’s not about being motivated every day.
It’s about starting, then letting that small start carry you forward.

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Your mindset builds your body. 12REPS is the app that keeps both growing.

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Sometimes it’s not about lifting heavier or chasing a personal best.

It’s just about showing up.
Doing one more rep than last week.
Moving a little better, feeling a little stronger.

That’s how goals start to shift, from far away to within reach.
Small wins stack up, and your whole perspective changes.

Track your progress and see it happen with 12REPS.
Every rep counts.

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How many times have you gone to the gym and thought, “wait… didn’t I do this exact workout last week?” Same weights. Same sets. Same everything.

That’s the trap when you don’t track. You just keep repeating and wonder why nothing changes.

With 12REPS App, you can actually see what you did last time and push a little further today. It’s simple, but it’s the difference between staying stuck and actually getting stronger.

Stop going in circles. Start keeping track.

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