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
I’m Will Duru, and over the past decade of helping people transform their bodies, I’ve discovered something amazing: you don’t need to live in the gym to get incredible results. In fact, some of my most successful clients train just twice per week using a simple but powerful approach called push/pull training.
The beauty of push-pull training lies in its simplicity and effectiveness. Instead of trying to remember complex routines or spending hours in the gym every day, you’ll train just twice per week, focusing on two fundamental movement patterns that work your entire upper body. Push exercises target your chest, shoulders, and triceps, while pull exercises work your back and biceps.
This strength training program is ideal for busy individuals who want to achieve real results without sacrificing their entire life to the gym. Whether you’re a complete beginner who has never lifted weights or someone who has been training inconsistently and wants a structured approach, this program will work for you.
What makes this different from every other muscle-building app or program you’ve seen? Three key factors: scientific progress, effective tracking, and realistic expectations. We’re not promising you’ll look like a bodybuilder in six weeks, but we are promising that if you follow this program consistently, you’ll be significantly stronger, more muscular, and more confident than you are today.
The 12Reps app isn’t just a workout tracker – it’s your personal training partner that ensures every workout is optimised for your goals. With over 1,500 exercise demonstrations, smart progress tracking, and personalised recommendations, it’s like having a certified personal trainer in your pocket.
Throughout my career, I’ve seen people make incredible transformations with simple, consistent approaches. The clients who succeed aren’t the ones who try to do everything perfectly from day one. They’re the ones who start with a solid plan, track their progress, and stay consistent week after week.
That’s exactly what we’re going to do together. Over the next six weeks, we’ll build not just muscle and strength, but also the habits and knowledge you need for long-term success. By the time you finish this program, you’ll understand exactly how to train effectively, how to track your progress, and how to continue making gains for years to come.
So if you’re ready to stop making excuses, stop jumping from program to program, and start seeing real results with just two workouts per week, then let’s get started. Your transformation begins right here, right now.
The Science Behind Strength Training: Living Longer and Getting Stronger
Let me share some facts that will completely change how you think about strength training. According to Harvard Health Publishing, strength training isn’t just about building muscle or looking good, it’s literally about adding years to your life and improving every aspect of your health [1].
Here’s something that should motivate you to start lifting weights immediately: the average person loses approximately 25% of their muscle strength between the ages of 30 and 70, and a massive 50% by age 90 [1]. However, here’s the incredible part: this muscle loss isn’t inevitable. With the right strength training app and consistent effort, you can not only prevent this decline but actually become stronger as you age.
Recent research has revealed some remarkable benefits of strength training that extend far beyond simply building muscle. A study published in 2024 found that individuals who engaged in strength training for just 90 minutes per week experienced biological ageing that was nearly four years slower than those who didn’t lift weights [2]. Think about that – by following our twice-weekly program, you could literally be ageing more slowly than your friends who don’t train.
Dr. Robert Schreiber from Harvard Medical School puts it perfectly: “Just doing aerobic exercise is not adequate. Unless you are doing strength training, you will become weaker and less functional” [1]. This is why cardio alone isn’t enough. You need to challenge your muscles with resistance to maintain and build the strength that keeps you independent and healthy as you age.
But the benefits don’t stop there. Strength training has been shown to reduce the risk of heart disease, diabetes, and certain types of cancer. It increases bone density, resulting in stronger bones and a lower risk of fractures. It improves balance and coordination, reducing your risk of falls. It also boosts your metabolism, helping you burn more calories even when you’re not exercising.
This is why I created the 12Reps app and why I’m so passionate about helping people start strength training. When you use a muscle-building app like 12Reps to track your workouts and see your progress, you’re not just building muscle for today, you’re investing in decades of better health and independence.
The push/pull program I’m about to share with you is based on these scientific principles. Every exercise, every set, every rep is designed to maximise these health benefits while also helping you build the physique you want. And with the 12Reps app tracking everything, you’ll have concrete proof of how much stronger and healthier you’re becoming.
Research consistently shows that training each muscle group twice per week is optimal for muscle growth, which is exactly what our push/pull program does. You’ll target your pushing muscles (chest, shoulders, triceps) once per week and your pulling muscles (back, biceps) once per week, allowing each muscle group a full week to recover while still providing sufficient stimulus for growth.
The rep range we’re using (10-12 reps) has been shown in numerous studies to be ideal for muscle hypertrophy. It’s heavy enough to stimulate strength gains but light enough to allow for the volume needed to build muscle. Combined with progressive overload, gradually increasing the weight, sets, or reps over time, this creates the perfect environment for transformation.
What’s truly exciting is that the benefits of strength training occur quickly. Most people start to see noticeable strength gains within 4-6 weeks of consistent training, which is exactly the timeframe of our program. You’ll not only look better and feel stronger, but you’ll also have measurable proof of your progress thanks to the tracking features in the 12Reps app.
This strength training program isn’t just about the next six weeks – it’s about building a foundation for lifelong health and vitality. Every workout you complete is an investment in your future self, and the 12Reps app will help you see exactly how that investment is paying off.
The 12Reps App: Your Ultimate Strength Training Partner
Let me tell you why the 12Reps app is going to be the game-changer in your fitness journey. After working with hundreds of clients over the years, I noticed the same problem over and over again: people would start a workout program with great intentions, but they’d quickly lose track of their progress, forget what weights they used last time, and eventually give up because they couldn’t see if they were actually getting stronger.
That’s exactly why I created the 12Reps app: to address the biggest problem in fitness – a lack of proper tracking and guidance. This strength training app isn’t just another generic fitness tracker. It’s a comprehensive training partner that’s specifically designed to help you build muscle, gain strength, and achieve your fitness goals.
The first thing that sets the 12Reps app apart is its massive library of over 1,500 exercise demonstrations. Every single exercise in our 6-week push/pull program is available in the app, accompanied by crystal-clear video demonstrations performed by certified personal trainers. This means you’ll never have to guess about proper form or technique.
Think about how valuable this is. Instead of trying to figure out exercises from written descriptions or watching random YouTube videos, you have professional trainers showing you the exact technique for every movement. It’s like having a personal trainer available 24/7, ready to demonstrate any exercise you need to learn.
The progress tracking features in the 12Reps app are where the real magic happens. You can log every set, rep, and weight you lift. The app automatically calculates your total volume lifted (the total amount of weight moved during a workout), tracks your estimated 1RM maximum for key exercises, and displays visual graphs of your progress over time.
The Complete 6-Week Push/Pull Program: Your Blueprint for Results
Now we get to the exciting part, the actual program that will transform your body over the next six weeks. This isn’t just any random collection of exercises. This is a carefully designed, scientifically-backed progression that will take you from wherever you are now to a significantly stronger and more muscular version of yourself.
The program is divided into three distinct phases, each lasting two weeks. This progression is crucial because it prevents your body from adapting to the same stimulus and hitting a plateau. Every two weeks, we’ll challenge your muscles in a new way, forcing them to continue growing and getting stronger.
Program Overview:
– Duration: 6 weeks (3 phases of 2 weeks each)
– Frequency: 2 times per week
– Split: Push/Pull alternating
– Equipment: Dumbbells, kettlebells, barbells, machines
– Sets: 4 per exercise
– Reps: 10-12 per exercise
– Exercises per workout: 6
Weekly Schedule Options:
You have flexibility in when you train, but you need at least 72 hours between workouts to allow for proper recovery. Here are two popular options:
Option A: Monday/Thursday
– Monday: Push (Chest, Shoulders, Triceps)
– Thursday: Pull (Back, Biceps)
Option B: Tuesday/Friday
– Tuesday: Push (Chest, Shoulders, Triceps)
– Friday: Pull (Back, Biceps)
This schedule gives you the perfect balance of training stimulus and recovery time. Each muscle group gets a full week to recover between sessions, which is ideal for muscle growth and strength development.
Phase 1: Foundation Building (Weeks 1-2)
Phase 1 is all about building a solid foundation. We’re focusing on perfect technique, learning the movement patterns, and establishing the habit of consistent training. There are no supersets in this phase; instead, there are straight sets with adequate rest between exercises.
This might seem easy compared to some of the intense workouts you see on social media, but don’t underestimate the importance of this phase. The habits and techniques you develop here will determine your success throughout the entire program and beyond.
Push Workout (Weeks 1-2)
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Barbell Bench Press | Barbell | 4 | 10-12 | 60-70% 1RM | 2 minutes |
Dumbbell Shoulder Press | Dumbbells | 4 | 10-12 | Moderate | 90 seconds |
Incline Dumbbell Press | Dumbbells | 4 | 10-12 | Moderate | 90 seconds |
Lateral Raises | Dumbbells | 4 | 10-12 | Light-Moderate | 75 seconds |
Tricep Dips (Machine/Assisted) | Machine | 4 | 10-12 | Bodyweight+ | 75 seconds |
Overhead Tricep Extension | Dumbbell | 4 | 10-12 | Light-Moderate | 75 seconds |
Pull Workout (Weeks 1-2)
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Lat Pulldown | Machine | 4 | 10-12 | Moderate-Heavy | 2 minutes |
Barbell Rows | Barbell | 4 | 10-12 | Moderate | 90 seconds |
Seated Cable Rows | Machine | 4 | 10-12 | Moderate | 90 seconds |
Dumbbell Bicep Curls | Dumbbells | 4 | 10-12 | Light-Moderate | 75 seconds |
Hammer Curls | Dumbbells | 4 | 10-12 | Light-Moderate | 75 seconds |
Face Pulls | Cable Machine | 4 | 10-12 | Light | 75 seconds |
Phase 2: Progressive Intensity (Weeks 3-4)
Welcome to Phase 2, where things start to get interesting. We’re introducing supersets, which means you’ll perform two exercises back-to-back with no rest in between. This increases the intensity of your workouts and challenges your muscles in a new way.
Supersets are incredibly effective for building muscle because they increase the time under tension and create more metabolic stress, both of which are key drivers of muscle growth. They also make your workouts more time-efficient, which is perfect for our twice-weekly approach.
The 12Reps app makes supersets easy to follow by grouping exercises together and automatically timing your rest periods. You’ll never have to guess when to start the next exercise or how long to rest.
Push Workout (Weeks 3-4)
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Superset A1:Barbell Bench Press | Barbell | 4 | 10-12 | 65-75% 1RM | No rest |
Superset A2: Push-ups | 4 | 10-12 | Bodyweight | 2 minutes | |
Superset B1:Dumbbell Shoulder Press | Dumbbells | 4 | 10-12 | Moderate-Heavy | No rest |
Superset B2:Lateral Raises | Dumbbells | 4 | 10-12 | Light-Moderate | 90 seconds |
Superset C1:Close-Grip Bench Press | Barbell | 4 | 10-12 | Moderate | No rest |
Superset C2:Tricep Rope Pushdowns | Cable Machine | 4 | 10-12 | Moderate | 90 seconds |
Pull Workout (Weeks 3-4)
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Superset A1:Pull-ups/Lat Pulldown | Machine/Bar | 4 | 10-12 | Bodyweight/Heavy | No rest |
Superset A2:Barbell Rows | Barbell | 4 | 10-12 | Moderate-Heavy | 2 minutes |
Superset B1:T-Bar Rows | Machine | 4 | 10-12 | Moderate | No rest |
Superset B2:Reverse Flyes | Dumbbells | 4 | 10-12 | Light | 90 seconds |
Superset C1:Barbell Curls | Barbell | 4 | 10-12 | Moderate | No rest |
Superset C2:Cable Hammer Curls | Cable Machine | 4 | 10-12 | Light-Moderate | 90 seconds |
Phase 3: Advanced Training (Weeks 5-6)
Phase 3 is where we distinguish between the committed and the casual. This is advanced training with challenging supersets, heavier weights, and more complex exercises. If you’ve made it this far and followed the program consistently, you’re ready for this challenge.
The exercises in Phase 3 are more advanced variations of the movements you’ve been practising. We’re also increasing the weights and pushing closer to failure on each set. This is where you’ll see the most dramatic changes in your physique and strength.
Push Workout (Weeks 5-6)
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Superset A1: Incline Barbell Press | Barbell | 4 | 10-12 | 70-80% 1RM | No rest |
Superset A2: Decline Push-ups | Bodyweight | 4 | 10-12 | Bodyweight | 2 minutes |
Superset B1: Dumbbell Flyes | Dumbbells | 4 | 10-12 | Moderate | No rest |
Superset B2: Arnold Press | Dumbbells | 4 | 10-12 | Moderate | 90 seconds |
Superset C1: Diamond Push-ups | Bodyweight | 4 | 10-12 | Bodyweight | No rest |
Superset C2: Overhead Cable Extension | Cable Machine | 4 | 10-12 | Moderate | 90 seconds |
Pull Workout (Weeks 5-6)
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Superset A1: Weighted Pull-ups | Bodyweight + Weight | 4 | 10-12 | Bodyweight + 10-20lbs | No rest |
Superset A2: Wide-Grip Lat Pulldown | Machine | 4 | 10-12 | Heavy | 2 minutes |
Superset B1: Pendlay Rows | Barbell | 4 | 10-12 | Heavy | No rest |
Superset B2: Cable Reverse Flyes | Cable Machine | 4 | 10-12 | Light-Moderate | 90 seconds |
Superset C1: 21s Bicep Curls | Barbell | 4 | 21 total | Light-Moderate | No rest |
Superset C2: Cable Concentration Curls | Cable Machine | 4 | 10-12 | Light-Moderate | 90 seconds |
Progressive Overload Guidelines
The key to success with this program is progressive overload, which involves gradually increasing the demands on your muscles over time. Here’s how to progress through each phase:
Weeks 1-2 (Phase 1): Focus on perfect form and technique. Use moderate weights (60-70% of your estimated 1RM for compound exercises). You should be able to complete all reps with 2-3 reps left in reserve. Rest fully between sets to maintain quality.
Weeks 3-4 (Phase 2): Increase the weight by 5-10% from Phase 1. The introduction of supersets will increase the intensity even with similar weights. Focus on maintaining good form while pushing yourself to the limit.
Weeks 5-6 (Phase 3): Increase the weight by another 5-10% from Phase 2. These are advanced exercises with challenging supersets. Push closer to failure, leaving only 1-2 reps in reserve.
The 12Reps app makes tracking this progression incredibly easy. You can see exactly what weights you used in previous workouts and get recommendations for how much to increase each week. The app’s progress tracking features will show you graphs of your strength gains over time, which is incredibly motivating.
Training Notes for Success
Recovery: With 72+ hours between training the same muscle groups, you have optimal recovery time. Each muscle group is trained once a week with high volume, which is ideal for promoting muscle growth.
Flexibility: This program works whether you’re training at home with basic equipment or in a fully equipped gym. The 12Reps app can filter exercises based on the equipment you have available.
Progression: Every exercise in this program can be found in the 12Reps app, accompanied by detailed video demonstrations. If you’re ever unsure about how to perform an exercise, just pull up the app and watch the demonstration.
Customisation: The 12Reps app enables you to modify exercises according to your individual needs and limitations. If you can’t do pull-ups yet, the app will suggest lat pulldowns. If you don’t have access to a barbell, it will recommend dumbbell alternatives.
This free strength training program is designed to work with real life. You don’t need to spend hours in the gym every day or follow a complicated routine. Just two focused workouts per week, tracked with the 12Reps app, will deliver incredible results.
Remember, consistency beats perfection. It’s better to do this program consistently for six weeks than to try a more complicated program that you can’t stick to. The 12Reps app will help you stay consistent by making every workout clear, trackable, and achievable.
Conclusion: Your Transformation Starts Today
We’ve covered a lot of ground in this article, from the science behind strength training to the specific exercises you’ll be doing over the next six weeks. But all of this information is worthless unless you take action. Your transformation doesn’t happen by reading about exercise – it happens by doing it.
I want you to understand something: the program I’ve outlined here isn’t just a 6-week fitness plan. It’s a foundation for a lifetime of strength, health, and confidence. The habits you build over the next six weeks – the consistency, the attention to technique, the commitment to tracking your progress – these are the habits that will serve you for decades to come.
The 12Reps app isn’t just a workout tracker – it’s your partner in this journey. Every time you log a workout, every time you see your strength numbers increase, every time you watch a technique video to perfect your form, you’re investing in your future self.
I’ve been training people for over ten years, and I can tell you with absolute certainty that the people who succeed are the ones who start. Not the ones who plan to start next week, or next month, or after the holidays. The ones who start today, right now, with whatever they have available.
You don’t need perfect conditions to begin. You don’t need the perfect gym, the perfect schedule, or the perfect motivation. You just need to start. Download the 12Reps app, look at the Phase 1 workouts, and commit to doing your first push workout this week.
Here’s what I want you to do right now:
- Download the 12Reps app and start your 7-day free trial
- Take your “before” photos and measurements
- Schedule your first push and pull workouts in your calendar
- Commit to following the program for the full six weeks
That’s it. Don’t overthink it, don’t wait for the perfect time, don’t make excuses. Just start.
Over the next six weeks, you’re going to discover things about yourself that you never knew. You’ll discover the strength you didn’t know you had. You’re going to build confidence that extends far beyond the gym. And you’re going to create a version of yourself that you can be proud of.
The 12Reps app will be with you every step of the way, tracking your progress, guiding your technique, and celebrating your victories. This strength training app has helped thousands of people transform their bodies and their lives, and now it’s your turn.
Remember, this isn’t about perfection – it’s about progress. There will be days when you don’t feel like working out, days when your technique isn’t perfect, days when you don’t hit all your target reps. That’s normal and expected. What matters is that you keep showing up, keep trying, and keep moving forward.
The science is clear: strength training will help you live longer, feel better, and look better. The program is proven: push/pull splits have helped millions of people build muscle and strength. The tools are available: the 12Reps app gives you everything you need to succeed.
The only variable left is you. Are you ready to commit to six weeks of consistent effort? Are you ready to prioritise your health and fitness? Are you ready to become the strongest version of yourself?
I believe you are. I believe that you have everything it takes to succeed with this program. I believe that six weeks from now, you’ll look back on this moment as the day everything changed.
Your journey to a stronger, healthier, more confident you starts right now. Download the 12Reps app, start with Phase 1, and let’s build something amazing together.
The gym is waiting. Your future self is waiting. What are you waiting for?
References
[1] Harvard Health Publishing. (2021, February 15). Want to live longer and better? Do strength training. Harvard Health. https://www.health.harvard.edu/staying-healthy/want-to-live-longer-and-better-do-strength-training
[2] Prevention. (2024, December 30). Study: Strength Training May Add Up to 4 Years to Your Life. Prevention Magazine. https://www.prevention.com/fitness/a63238499/strength-training-adds-years-to-your-life-study/
[3] American Heart Association. (2024, January 16). Warm Up, Cool Down. American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down
Will Duru is a BSc (Hons) Sport and Exercise Science graduate and award-winning personal trainer with over 10 years of experience in strength training and optimising recovery. He is the founder of the 12Reps app and has been featured in Men’s Health, Women’s Fitness, The Telegraph, and other leading fitness publications. His evidence-based approach to training has helped thousands of people achieve their fitness goals and build lifelong healthy habits.
