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
Jani’s story is real. He is 49. He wanted to build muscle and lose fat. He also wanted to feel better in his body.
When he first came to me, he had trained with a personal trainer before. It was mostly cardio and HIIT. Not much strength work.
He stopped training after he left Singapore and moved back to London. Nearly five years passed. He gained over 18 kg.
He felt self‑conscious. He worried people would judge him at the gym. But he showed up. We talked. I listened.
I ran a full assessment. Fitness level: low. Mobility: tight. Strength to bodyweight: not where we wanted it.
We built a simple plan: a 3‑day push/pull/legs and core routine. We kept it clear. We kept it consistent.
We used the 12Reps app to build each session under “Build Your Routine.” You can do the same. Start free. Upgrade if you want the pro features.
This article shares the 16‑week plan I gave Jani. The full program ran for six months. You can follow the first 16 weeks below.
Talk to your doctor before you start any program. Stay consistent. Keep it simple.
Jani now moves with confidence. He has taken on challenges. He climbed Kilimanjaro. He reached Everest Base Camp. He summited Mount Toubkal.
This is why I built the 12Reps app, to help you train with structure, track your work, and get stronger over time.
Who this plan is for
- You’re around 49 (give or take).
- You want muscle, fat loss, and better energy.
- You prefer simple equipment and clear sessions.
- You like tracking sets, reps, weight, and rest.
Equipment we use
- Kettlebell, dumbbell, TRX, machines, bodyweight, sled push (Phase 1).
- Add barbell in Phases 2 and 3. Keep the movements simple.
Track every set with a timer. Use the app stopwatch for rests. Build each session in 12Reps.
Everest Base Camp
Warm‑up (10 minutes) + Mobility
- 10 minutes: treadmill incline walk or rower at easy pace.
- Then the mobility flow below. Move with control. Breathe.
Exercise | Sets | Reps/Time | Notes |
Cat–Cow | 2 sets | 8–10 reps | Slow and controlled |
World’s Greatest Stretch | 2 sets | 3 reps/side | Hold each position 2–3 seconds |
Hamstring Stretch | 2 sets | 30–45 sec/side | Mild stretch, no pain |
Hip Flexor Lunge Stretch | 2 sets | 30–45 sec/side | Squeeze glute on back leg |
T‑Spine Open Book | 2 sets | 6–8 reps/side | Smooth rotations |
Cool-down (10 minutes)
- 10 minutes: StairMaster or treadmill incline walk. Easy pace.
Program Structure (16 Weeks)
- 3 days per week: Push, Pull, Legs + Core.
- Phase 1 (Weeks 1–4): Simple kit only. 6 exercises. 4–5 sets.
- Phase 2 (Weeks 5–10): Add barbell. 5 exercises max. 1 warm-up + 4 working sets each.
- Phase 3 (Weeks 11–16): Same pattern. 5 exercises max. Progress load or tempo.
Progression Rules
- Choose a weight that leaves 1–2 reps in reserve (RIR).
- When you hit the top of the rep range with good form, increase weight 2–5%.
- Week 8: reduce total sets by about 30% (deload).
- Log everything in the app. Watch your trends.
Phase 1 (Weeks 1–4) Simple Kit
6 exercises each day. 4 sets each. Add a 5th set on the first big lift if you feel strong. Rest 60–90 sec for accessories, 90–120 sec for main lifts.
Day 1: Push
Exercise | Sets | Reps | Weight (guide) | Rest |
Incline Dumbbell Press | 4 | 8–10 | RIR 1–2 | 90–120 sec |
Seated Machine Shoulder Press | 4 | 8–10 | RIR 1–2 | 90 sec |
TRX Push-up | 4 | 10–12 | Bodyweight | 60–90 sec |
Pec Deck (or Cable Fly) | 4 | 10–12 | RIR 1–2 | 60–90 sec |
Dumbbell Lateral Raise | 4 | 12–15 | Light-mod | 60 sec |
Rope Triceps Pressdown | 4 | 10–12 | RIR 1–2 | 60–90 sec |
Day 2: Pull
Exercise | Sets | Reps | Weight (guide) | Rest |
Lat Pulldown (wide or neutral) | 4 | 8–10 | RIR 1–2 | 90 sec |
Seated Cable Row | 4 | 8–12 | RIR 1–2 | 90 sec |
One-Arm DB Row | 4 | 10/side | RIR 1–2 | 60–90 sec |
TRX Row | 4 | 10–12 | Bodyweight | 60–90 sec |
Face Pull | 4 | 12–15 | Light-mod | 60 sec |
DB Curl (alt. hammer) | 4 | 10–12 | RIR 1–2 | 60–90 sec |
Day 3: Legs + Core
Exercise | Sets | Reps/Distance | Weight (guide) | Rest |
Goblet Squat (KB/DB) | 4–5 | 8–12 | RIR 1–2 | 90–120 sec |
Leg Press (machine) | 4 | 10–12 | RIR 1–2 | 90–120 sec |
DB Romanian Deadlift | 4 | 8–10 | RIR 1–2 | 90 sec |
Walking Lunge (DB) | 4 | 10/side | RIR 1–2 | 90 sec |
Sled Push | 4 | 20–30 m | Light-mod | 60–90 sec |
Glute Bridge / Hip Thrust (machine or DB) | 4 | 10–12 | RIR 1–2 | 90 sec |
Phase 2 (Weeks 5–10) Add Barbell — 5 Exercises Max
Each workout has 5 straight exercises. Do 1 warm-up set and then 4 working sets per exercise. Big lifts rest 120–150 sec. Accessories rest 60–90 sec.
Day 1: Push (Phase 2)
Exercise | Sets | Reps | Weight (guide) | Rest |
Barbell Bench Press | 5 (1 warm-up + 4 work) | 5–8 | RIR 1–2 (top set ~RPE 8) | 120 sec |
Barbell Overhead Press | 5 | 5–8 | RIR 1–2 | 120 sec |
Incline DB Press | 5 | 8–10 | RIR 1–2 | 90–120 sec |
Machine Chest Press | 5 | 8–10 | RIR 1–2 | 90 sec |
Dumbbell Lateral Raise | 5 | 12–15 | Light-mod | 60 sec |
Day 2: Pull (Phase 2)
Exercise | Sets | Reps | Weight (guide) | Rest |
Barbell Bent-Over Row | 5 | 6–8 | RIR 1–2 | 120 sec |
Weighted Pull-up or Lat Pulldown | 5 | 6–8 | Bodyweight/stack | 120 sec |
Chest-Supported DB Row | 5 | 8–10 | RIR 1–2 | 90 sec |
Seated Cable Row (neutral) | 5 | 8–12 | RIR 1–2 | 90 sec |
DB Hammer Curl | 5 | 10–12 | RIR 1–2 | 60–90 sec |
Day 3: Legs + Core (Phase 2)
Exercise | Sets | Reps | Weight (guide) | Rest |
Barbell Back Squat | 5 | 5–8 | RIR 1–2 | 120–150 sec |
Barbell Romanian Deadlift | 5 | 6–8 | RIR 1–2 | 120 sec |
Leg Press (heavy) | 5 | 8–10 | RIR 1–2 | 120 sec |
Barbell Hip Thrust | 5 | 8–10 | RIR 1–2 | 120 sec |
Standing Calf Raise | 5 | 12–15 | Controlled pause | 60–90 sec |
Phase 3 (Weeks 11–16) Build — 5 Exercises Max
Keep 5 straight exercises. Same set model: 1 warm-up + 4 work. Progress small each week. Keep form tight.
Day 1: Push (Phase 3)
Exercise | Sets | Reps | Weight (guide) | Rest |
Paused Barbell Bench Press | 5 | 4–6 | RIR 1–2 | 120–150 sec |
Barbell Overhead Press (standing) | 5 | 5–8 | RIR 1–2 | 120 sec |
Incline DB Press (slight incline) | 5 | 8–10 | RIR 1–2 | 90–120 sec |
Machine Chest Press (slow negative) | 5 | 8–10 | RIR 1–2 | 90 sec |
Dumbbell Lateral Raise (partials last set optional) | 5 | 12–15 | Light-mod | 60 sec |
Day 2: Pull (Phase 3)
Exercise | Sets | Reps | Weight (guide) | Rest |
Barbell Row (pendlay or strict) | 5 | 5–8 | RIR 1–2 | 120 sec |
Neutral-Grip Pull-up or Heavy Pulldown | 5 | 5–8 | Bodyweight/stack | 120 sec |
Chest-Supported Row (machine or DB) | 5 | 8–10 | RIR 1–2 | 90 sec |
Seated Cable Row (slow tempo) | 5 | 8–12 | RIR 1–2 | 90 sec |
DB Hammer Curl | 5 | 10–12 | RIR 1–2 | 60–90 sec |
Day 3: Legs + Core (Phase 3)
Exercise | Sets | Reps | Weight (guide) | Rest |
Barbell Back Squat (tempo 3-1-1) | 5 | 4–6 | RIR 1–2 | 120–150 sec |
Barbell RDL (straps ok) | 5 | 6–8 | RIR 1–2 | 120 sec |
Hack Squat or Leg Press (heavier) | 5 | 8–10 | RIR 1–2 | 120 sec |
Barbell Hip Thrust (pause top) | 5 | 8–10 | RIR 1–2 | 120 sec |
Standing Calf Raise | 5 | 12–15 | Controlled pause | 60–90 sec |
Core Finisher (after each workout)
4 core exercises. 4 sets. 10 reps each. For planks, hold 20–30 seconds. Rest 45–60 sec.
Exercise | Sets | Reps/Time | Weight | Rest |
Dead Bug or sit ups | 4 | 10 | Bodyweight | 45–60 sec |
TRX knee tuck (or cable ab curches ) | 4 | 8–10 | Bodyweight | 45–60 sec |
cable or loop band wood chop (cable/band) | 4 | 10/side | Light-mod | 45–60 sec |
Side Plank or | 4 | 20–30 sec/side | Bodyweight | 45–60 sec |
How to use the 12Reps app with this plan
- Open “Build Your Routine.” Search and add each exercise.
- For supersets, add both moves and mark them A1/A2 in the names.
- Enter sets, reps, weight, and rest as shown. Start the stopwatch after each set.
- Save the routine. Track every session. Review trends weekly.
- Upgrade when you want more features. Start free first.
Try the 12Reps app now and download your free trial.
You can do this. Three days each week. Simple kit. Steady progress.
Jani proved it. He started unsure and out of practice. He stayed consistent. He got strong and leaned out. He now tackles big goals with calm and confidence.
Your next steps are clear:
Pick your days and lock them in.
Follow the warm up, main sets, core finisher, and cooldown.
Track every set, rep, weight, and rest. Use the 12REPS APP for free.
Nudge the load when you hit the top of the rep range with good form.
Keep the daily mini routine to build capacity.
Use the 12Reps app. Build your routine. Start the stopwatch between sets. Review your trends each week. You can download the plan and start your free trial now.
