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12Reps Team

How to Build Bigger Arms for Women: Biceps and Triceps Training

Getting Rid of Bingo Wings: The Complete Guide to Toned Upper Arms

By Will Duru, BSc (Hons) Sport and Exercise Science, Award winning Personal Read more

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Toned Arms Without Bulk: A Woman's Guide to Sculpted Arms

Toned Arms Without Bulk: A Woman’s Guide to Sculpted Arms

By Will Duru, BSc (Hons) Sport and Exercise Science, Award winning Personal Read more

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Your First 100kg Bench Press: Complete Roadmap | 12REPS

Your First 100kg Bench Press

The Bar Does Not Know You Want 100kg A 100kg bench press Read more

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Should You Bulk or Cut First? A Personal Trainer's Guide

Building Broad Shoulders: The Complete Guide to Boulder Shoulders

By Will Duru, BSc (Hons) Sport and Exercise Science, Award winning Personal Read more

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Should You Bulk or Cut First? A Personal Trainer's Guide

Should You Bulk or Cut First? A Personal Trainer’s Guide

By Will Duru, BSc (Hons) Sport and Exercise Science, Award winning Personal Read more

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Man in his forties performing dumbbell exercises with proper form

Strength Training in Your 40s: What Changes and How to Adapt

By Will Duru, BSc (Hons) Sport and Exercise Science, Award winning Personal Read more

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The Dad Bod Fix: A 12 Week Strength Training Plan for Busy Fathers

The Dad Bod Fix: A 12 Week Strength Training Plan for Busy Fathers

By Will Duru, BSc (Hons) Sport and Exercise Science, Award winning Personal Read more

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women doing deadlift

How to Build Rounder Glutes: The Science of Glute Training for Women

By Will Duru, BSc (Hons) Sport and Exercise Science, Award winning Personal Read more

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The Dad Bod Fix: A 12 Week Strength Training Plan for Busy Fathers

Gain Muscle on 6 Hours Sleep: Training Guide for Exhausted Dads

Your 18-month-old wakes crying 2am, 4am, 5:30am. You sleep perhaps 6 hours Read more

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The Dad Bod Fix: A 12 Week Strength Training Plan for Busy Fathers

Early Morning Workouts for Dads: 5:30am Training | 12REPS

It’s 5:15am. Alarm rings. You hit snooze. 5:24am. Alarm again. You think Read more

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