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
Table of Contents
- Introduction: Why This Program Will Transform Your Life
- The Science Behind Strength Training: More Than Just Muscle
- Understanding Push/Pull/Legs: The Perfect Training Split
- Getting Started: Essential Things to Consider When Joining the Gym
- Gym Rules: The Do’s and Don’ts Every Beginner Should Know
- The Foundation: Proper Warm-Up and Cool-Down Protocols
- Flexibility and Mobility: The Stretching Component
- Tracking Your Progress: Why the 12Reps App Changes Everything
- Mastering Technique: Your Key to Safe and Effective Training
- Consistency: The Secret Ingredient to Seeing Real Results
- Nutrition Fundamentals: Fueling Your Transformation
- The 12-Week Program: Your Complete Workout Plan
- Phase 1: Foundation Building (Weeks 1-4)
- Phase 2: Strength Development (Weeks 5-8)
- Phase 3: Advanced Strength & Power (Weeks 9-12)
- Maximising Your Results with the 12Reps App
- Conclusion: Your Journey to a Stronger, Healthier You
- References
Introduction: Why This Program Will Transform Your Life
Hey there! I’m Will Duru, and if you’re reading this, you’re probably thinking about starting your strength training journey or maybe you’ve been going to the gym but feel like you’re not getting the results you want. Trust me, I’ve been there, and I’ve helped hundreds of people just like you over the past decade.
When I first started training people, I noticed something that really bothered me. People would show up to the gym, wander around from machine to machine, do some random exercises, and leave feeling frustrated because they weren’t seeing any real changes. It was like watching someone try to build a house without blueprints, they had all the tools but no plan.
That’s exactly why I created the 12Reps app and why I’m sharing this comprehensive 12-week program with you today. This isn’t just another workout tracker or generic fitness app. This comprehensive system is designed to help you build muscle, lose fat, and develop the kind of strength that will serve you for a lifetime.
The program you’re about to discover combines the proven effectiveness of push/pull/legs training with the convenience and intelligence of modern technology. Whether you’re a complete beginner who’s never touched a weight or someone who’s been training for a while but wants better results, this strength training program will meet you where you are and take you where you want to go.
What makes this different from every other free workout program you might find online? It’s built on real science, tested with real people, and designed to work with the equipment you actually have access to. Plus, with the 12Reps app, you’ll have a muscle-building app that adapts to your progress and keeps you motivated every step of the way.
Over the next 12 weeks, you’re not just going to get stronger and build muscle. You’re going to develop habits that will improve your quality of life, reduce your risk of injury, and potentially add years to your life. The research is clear, strength training isn’t just about looking good (though that’s a nice bonus). It’s about building a body that can handle whatever life throws at you.
So grab your water bottle, lace up your trainers, and let’s dive into the science behind why this program works and how you can use it to transform your life.
Understanding Push/Pull/Legs: The Perfect Training Split
Now that you understand why strength training is so important, let’s talk about why the push/pull/legs split is absolutely perfect for building muscle and strength, especially when you’re training four times per week.
The beauty of push/pull/legs lies in its simplicity and effectiveness. Instead of trying to train every muscle group in every workout (which leads to poor recovery and mediocre results), we group muscles based on their function and train them together. This approach allows each muscle group to recover properly while you train others, leading to better gains and a reduced risk of overtraining.
Let me break down each component for you:
Push Day focuses on all the muscles involved in pushing movements – your chest, shoulders, and triceps. When you do a push-up or bench press, all three of these muscle groups work together. By training them on the same day, we’re working with your body’s natural movement patterns rather than against them.
Pull Day targets the muscles involved in pulling movements – your back and biceps. Think about doing a pull-up or rowing motion. Your lats, rhomboids, rear delts, and biceps all work as a team to complete these movements. Training them together makes perfect sense from both a functional and recovery standpoint.
Legs Day covers everything from your hips down, quads, hamstrings, glutes, and calves. Your lower body contains some of the largest and strongest muscles in your body, so they deserve their own dedicated session.
Core Day is our fourth training day, focusing specifically on building a strong, stable midsection. Your core is involved in virtually every movement you make, both in the gym and in daily life. A strong core improves your performance in all other exercises while protecting your spine from injury.
The magic happens when you combine this split with the right frequency. Training four times per week gives you the perfect balance between stimulus and recovery. You’re hitting each muscle group with enough volume to promote growth while allowing adequate time for recovery and adaptation.
Research has consistently shown that training each muscle group 2-3 times per week is optimal for muscle growth and strength gains. With our push/pull/legs/core split, you’re hitting your upper body muscles twice per week (once on push day, once on pull day for some overlap), your legs once per week with high volume, and your core gets dedicated attention once per week, plus involvement in all other exercises.
This split also works incredibly well with the equipment you mentioned – dumbbells, TRX, kettlebells, machines, medicine balls, sledgehammers, and barbells. Each piece of equipment has its strengths, and we’ll use them strategically throughout the program to maximise your results.
The 12Reps app makes following this split effortless. Instead of having to remember which exercises to do on which days, the app guides you through each workout with video demonstrations, proper form cues, and automatic progress tracking. It’s like having a personal trainer in your pocket, ensuring you never waste time wondering what to do next.
What I love most about this approach is how it teaches you to think about movement patterns rather than just individual muscles. This carries over into real life, making you stronger and more capable in everything you do. Whether you’re lifting a heavy box, playing sports, or simply getting up from a chair, you’ll move more efficiently and feel more confident in your body.
Getting Started: Essential Things to Consider When Joining the Gym
Starting your gym journey can feel overwhelming, especially if you’ve never set foot in a weight room before. I remember my first day at the gym, I was 16 years old, intimidated by all the equipment, and had no clue what I was doing. But here’s what I’ve learned after training hundreds of people: everyone starts somewhere, and the gym is actually one of the most supportive environments you’ll ever find.
The first thing you need to understand is that most people at the gym are focused on their own workouts. That person is benching twice their body weight? They’re not judging you for starting with just the bar. In fact, they probably respect you more for taking the first step. The fitness community is generally incredibly supportive of beginners who show up consistently and put in the effort.
When choosing a gym, look for a few key things. First, ensure they have the basic equipment you’ll need for this program – a good selection of dumbbells, barbells, machines, and some functional training equipment, such as TRX systems. The gym doesn’t need to be fancy, but it should be clean, well-maintained, and have enough equipment that you’re not constantly waiting around.
Location is crucial. The best gym is the one you’ll actually go to consistently. If it takes you 30 minutes to get there, you’re setting yourself up for failure. Find something within a 10-15 minute drive from your home or workplace. Convenience always trumps fancy amenities.
Consider the gym’s culture and peak hours. Visit at the times you plan to work out and see how busy it gets. Some gyms are packed at 6 PM but empty at 6 AM. Others have a more serious bodybuilding crowd, while some cater more to general fitness. Find one where you feel comfortable and motivated.
Don’t be afraid to ask for help. Most gyms offer a complimentary session with a trainer when you join. Even if you’re following this program, use that session to familiarise yourself with the equipment and get comfortable with the basic movements. A good trainer will respect that you have your own program and help you execute it safely.
Invest in proper gym attire. You don’t need expensive gear, but you do need clothes that allow you to move freely and shoes with good support. Avoid cotton shirts if you sweat a lot – moisture-wicking fabrics will keep you more comfortable. And please, for the love of all that’s holy, bring a towel and use it.
Start with a realistic schedule. If you’ve been sedentary for years, don’t commit to training six days a week. Our four-day program is perfect because it’s challenging enough to drive results but manageable enough to maintain over the long term. Consistency beats intensity every single time.
Set up your 12Reps app before your first workout. Having everything programmed and ready to go will eliminate decision fatigue and keep you focused on what matters – the actual training. The app will guide you through each exercise with video demonstrations, so you’ll never feel lost or confused about what to do next.
Gym Rules: The Do's and Don'ts Every Beginner Should Know
Let me share some unwritten rules that will help you fit in and maximise your gym experience. These might seem obvious, but you’d be surprised how many people miss these basics.
The Do’s:
Always rerack your weights. This is gym etiquette 101. When you’re done with dumbbells, put them back where you found them. When you’re done with a barbell, strip the plates off and put them away. Not only is this respectful to other gym members, but it’s also a safety issue. Leaving weights lying around creates trip hazards and makes it harder for others to find what they need.
Wipe down equipment after use. Bring a towel and use the cleaning supplies provided by the gym. Nobody wants to lie down on a bench covered in someone else’s sweat. This became even more important after the COVID pandemic, but it was always good practice.
Be aware of your surroundings. Don’t walk directly in front of someone who’s lifting, especially during their set. Avoid standing too close to someone who’s performing exercises that require space, such as kettlebell swings or medicine ball slams. Give people room to work safely.
Ask to work in if someone’s using equipment you need. Most people are happy to let you alternate sets with them, especially if you’re using similar weights. Just ask politely: “Hey, mind if I work in with you?” It’s much better than hovering around waiting.
Spot someone if they ask. If someone asks for a spot on bench press or another exercise, and you feel comfortable helping, do it. The gym community is built on mutual support. Just make sure you understand what they want – some people want you to help them gain weight, while others only want help if they fail.
The Don’ts:
Don’t hog equipment. If you’re doing multiple exercises that require the same piece of equipment, that’s fine. However, avoid claiming three different stations for a circuit workout during peak hours. Be considerate of others who are waiting.
Don’t give unsolicited advice. Unless someone is about to seriously hurt themselves, keep your opinions to yourself. Everyone has their own program and their own goals. What works for you might not work for them.
Don’t use your phone excessively. A quick text between sets is fine, but avoid spending 10 minutes scrolling through social media while sitting on equipment others want to use. The 12Reps app is different; you’re using it to track your workout and follow your program, which is exactly what it’s designed for.
Don’t slam weights unnecessarily. Yes, sometimes you need to drop heavy weights for safety reasons. But don’t slam dumbbells down after every set just to make noise. Control the weight on both the lifting and lowering phases, it’s better for your muscles and more respectful to others.
Don’t be a gym creep. Keep your eyes on your own workout. Don’t stare at people, refrain from making inappropriate comments, and respect everyone’s personal space. The gym should be a comfortable environment for everyone.
Don’t skip the safety basics. Always use collars on barbells to keep plates from sliding off. Check the equipment before using it – if anything looks damaged or unstable, report it to the staff. Your safety and the safety of others should always be the top priority.
Following these simple guidelines will help you become a respected member of the gym community. Remember, we’re all there for the same basic reason – to improve ourselves. Treat others with respect, and you’ll find the gym to be an incredibly supportive and motivating environment.
The Foundation: Proper Warm-Up and Cool-Down Protocols
One of the biggest mistakes I see people make is jumping straight into their workout without properly preparing their body. It’s like trying to drive your car at full speed when the engine is still cold, you might get away with it for a while, but eventually, something’s going to break.
A proper warm-up serves several crucial purposes. It gradually increases your heart rate and blood flow to your muscles, raises your core body temperature, and prepares your nervous system for the work ahead. It also increases the production of synovial fluid in your joints, which acts like oil in an engine, reducing friction and improving mobility.
Here’s the warm-up protocol I want you to follow before every workout:
Phase 1: General Warm-Up (5 minutes)
Start with 5 minutes of light cardio to get your blood flowing. This could be walking on a treadmill, easy cycling, or using an elliptical machine. The goal isn’t to exhaust yourself – you should be able to hold a conversation throughout. You’re just waking up your cardiovascular system and starting to raise your core temperature.
Phase 2: Dynamic Mobility (5-8 minutes)
This is where we start preparing your joints and muscles for the specific movements you’ll be doing. Dynamic stretching involves moving your joints through their full range of motion in a controlled manner. Here are the key movements to include:
- Arm circles (forward and backward)
- Leg swings (front to back and side to side)
- Hip circles
- Torso twists
- Walking lunges with a twist
- High knees and butt kicks
- Shoulder rolls and shrugs
The beauty of dynamic stretching is that it improves mobility while maintaining muscle activation. Unlike static stretching (holding a stretch for 30+ seconds), dynamic movements actually enhance your performance rather than potentially reducing it.
Phase 3: Activation and Movement Prep (3-5 minutes)
This final phase involves doing lighter versions of the movements you’ll be performing in your workout. If it’s push day, do some bodyweight push-ups and arm swings. If it’s leg day, do some bodyweight squats and glute bridges. This helps establish proper movement patterns and activates the specific muscles you’ll be training.
The 12Reps app includes warm-up routines specific to each workout, taking the guesswork out of this crucial component. You’ll never have to wonder what to do – just follow the guided warm-up and you’ll be properly prepared for your training session.
Now let’s talk about cooling down, which is just as important but often completely ignored. After an intense workout, your heart rate is elevated, your muscles are tight, and metabolic waste products have accumulated in your tissues. A proper cool-down helps your body transition back to its resting state safely and efficiently.
Cool-Down Protocol:
Phase 1: Gradual Heart Rate Reduction (3-5 minutes)
Don’t just stop exercising abruptly. Spend a few minutes doing light cardio – walking on a treadmill or easy cycling – to gradually bring your heart rate down. This helps prevent blood from pooling in your extremities and reduces the risk of dizziness or fainting.
Phase 2: Static Stretching (8-12 minutes)
Now is the time for static stretching. Hold each stretch for 30-60 seconds, focusing on the muscles you just trained. This helps improve flexibility, reduces muscle tension, and can help prevent soreness the next day. The key is to stretch while your muscles are still warm from the workout.
For push day, focus on chest, shoulder, and tricep stretches. For pull day, emphasise back and bicep stretches. For leg day, hit all the major lower body muscles – quads, hamstrings, glutes, and calves.
Phase 3: Recovery and Reflection (2-3 minutes)
Take a moment to log your workout in the 12Reps app, noting how you felt, any improvements in weight or reps, and any areas that need attention. This reflection time helps reinforce the positive habit you’re building and keeps you connected to your progress.
Proper warm-up and cool-down protocols might add 15-20 minutes to your gym session, but they’re absolutely worth it. They’ll help you perform better, recover faster, and stay injury-free throughout your 12-week journey and beyond.
Tracking Your Progress: Why the 12Reps App Changes Everything
Here’s something that might shock you: most people who start a fitness program have no idea if they’re actually making progress. They might feel like they’re working hard, they might even feel sore the next day, but they have no concrete data to show whether they’re getting stronger, building muscle, or moving closer to their goals.
This is where the 12Reps app becomes absolutely game-changing. It’s not just another workout tracker; it’s a comprehensive progress tracking system that turns your smartphone into a personal training assistant.
Let me tell you why tracking your workouts is so crucial. First, it provides objective feedback on your progress. When you can see that you’ve increased your bench press from 135 pounds to 155 pounds over six weeks, that’s concrete evidence that the program is working. This kind of feedback is incredibly motivating and helps you stay committed when motivation naturally waxes and wanes.
Second, tracking helps you apply the principle of progressive overload systematically. Progressive overload, gradually increasing the demands on your muscles over time, is the fundamental driver of strength and muscle gains. Without tracking, you’re essentially guessing at whether you’re applying enough stimulus to drive adaptation.
The 12Reps app makes this process effortless. Instead of carrying around a notebook and pen (which I did for years), you simply input your weights, reps, and sets directly into your phone. The app automatically calculates your estimated 1RM (one-rep maximum), tracks your total volume lifted, and shows you clear progress graphs over time.
But here’s where it gets really smart. The app doesn’t just track what you’ve done – it helps you plan your next steps. Based on your performance in previous workouts, it can suggest appropriate weight increases and help you structure your training for optimal results. It’s like having a personal trainer who never forgets your previous workouts and always knows exactly what you should do next.
One of my favorite features is the exercise demonstration library. Every exercise in your program is accompanied by high-quality video demonstrations that show proper form and technique. This means you’re never guessing about how to perform a movement; you have expert guidance right at your fingertips.
The social features are also quite impressive. You can share your personal bests, connect with friends who are also using the app, and even participate in challenges. There’s something incredibly motivating about sharing your achievements with others who understand the work that goes into them.
The app also tracks metrics beyond just weights and reps. You can log your feelings before and after workouts, note any aches or pains, and track your sleep and nutrition. This holistic approach helps you understand how different factors affect your performance and recovery.
For those of you who are data nerds like me, the analytics are fantastic. You can see trends in your training volume, identify which exercises are progressing fastest, and spot potential issues before they become problems. The app can even alert you if you haven’t trained a particular muscle group in a while or if your training volume has dropped significantly.
But perhaps most importantly, the app helps you stay consistent. It sends gentle reminders when it’s time to work out, celebrates your achievements, and helps you maintain momentum even when life gets busy. Consistency is the most important factor in achieving your fitness goals, and the 12Reps app is designed to support that consistency in every way possible.
Mastering Technique: Your Key to Safe and Effective Training
If I could give you just one piece of advice that would transform your training results while keeping you injury-free, it would be this: master your technique before you worry about anything else. I’ve seen too many people get hurt or plateau in their progress because they prioritised lifting heavy weights over lifting with proper form.
Here’s the truth that the fitness industry doesn’t always want you to hear: perfect technique is more important than the weight on the bar. A perfectly executed squat with 135 pounds will do more for your strength and muscle development than a sloppy squat with 185 pounds. Additionally, the person performing perfect squats will eventually be able to handle much heavier weights safely, whereas the person with poor form is setting themselves up for injury and stagnation.
The 12Reps app is absolutely brilliant when it comes to technique mastery. Every single exercise in your program comes with detailed video demonstrations performed by certified trainers. However, it’s not just about watching the videos once, you should reference them regularly, especially when learning new movements or when fatigue begins to affect your form.
Let me walk you through the key technical points for the major movement patterns you’ll be using in this program:
Squatting Movements: Whether you’re doing goblet squats, barbell squats, or any variation, the fundamentals remain the same. Start with your feet slightly wider than shoulder-width apart, toes pointed slightly outward. Initiate the movement by pushing your hips back as if you’re sitting in a chair. Keep your chest up, core engaged, and knees tracking over your toes. Descend until your hip crease is just below your knee cap, then drive through your heels to return to the starting position.
Hinging Movements: This includes deadlifts, Romanian deadlifts, and kettlebell swings. The key is learning to hinge at the hips while maintaining a neutral spine. Push your hips back, keep your chest up, and maintain a slight bend in your knees. The movement should be driven by your glutes and hamstrings, not your lower back.
Pressing Movements: For both horizontal presses (like bench press) and vertical presses (like overhead press), focus on creating a stable base and maintaining proper shoulder position. Your shoulder blades should be pulled back and down, creating a stable platform for pressing. Keep your core engaged throughout the movement.
Pulling Movements: Whether you’re rowing or doing pull-ups, focus on initiating the movement with your lats and middle traps rather than your arms. Pull your shoulder blades back and down, then pull with your arms. This ensures you’re targeting the right muscles and maintaining healthy shoulder mechanics.
The 12Reps app helps you master these techniques through several features. First, the video demonstrations show you exactly what each exercise should look like from multiple angles. Second, the app includes form cues and common mistakes to avoid for each exercise. Third, you can slow down the videos or replay specific sections to gain a deeper understanding of the movement.
But here’s something that sets the 12Reps app apart from other fitness apps: it encourages you to start with lighter weights and focus on perfect form. The app’s progression algorithms are designed to gradually increase weight, ensuring you build strength on a solid foundation of technique.
I always tell my clients to use the “conversation test” when learning new exercises. If you can’t maintain perfect form while having a conversation, the weight is too heavy. Master the movement pattern first, then gradually add load as your technique becomes automatic.
Don’t be embarrassed about starting with lighter weights or bodyweight versions of exercises. Every expert lifter started exactly where you are now. The person squatting 300 pounds with perfect form didn’t start there, they spent months or years perfecting their technique with much lighter weights.
The 12Reps app also allows you to make notes about your form and technique for each exercise. Use this feature to remind yourself of cues that work well for you or areas where you need to focus. Over time, you’ll develop a personalised library of technique notes that will help you continue improving.
Remember, mastering technique is not a destination, it’s an ongoing journey. Even after 10+ years of training, I’m still refining my form and learning new things about movement mechanics. The 12Reps app supports this continuous improvement by providing access to expert guidance whenever you need it.
The 12-Week Program: Your Complete Workout Plan
Now we get to the exciting part, your actual workout program! This 12-week strength training program is designed to help you progress from your current level to a significantly stronger, more muscular, and more confident version of yourself. The program is divided into three distinct phases, each building on the previous one to ensure continuous progress and prevent plateaus.
The beauty of this program is its adaptability. Whether you’re a complete beginner or someone who’s been training for a while, the 12Reps app will help you adjust the weights and intensity to match your current fitness level. The app’s intelligent progress tracking system ensures you’re always working at the right intensity to drive results.
Weekly Schedule:
– Monday: Push Day (Chest, Shoulders, Triceps)
– Tuesday: Pull Day (Back, Biceps)
– Wednesday: Rest or Light Cardio
– Thursday: Legs Day (Quads, Hamstrings, Glutes, Calves)
– Friday: Core Day
– Saturday: Rest or Active Recovery
– Sunday: Rest
This four-day split gives you the perfect balance between training stimulus and recovery time. You’re hitting each major muscle group with adequate volume while allowing sufficient time for adaptation and growth.
Push Day (Chest, Shoulders, Triceps)
Exercise | Sets | Reps | Weight | Rest Period | Equipment |
Dumbbell Bench Press | 4 | 10-12 | 60-70% 1RM | 90 seconds | Dumbbells |
Overhead Press (Standing) | 4 | 10-12 | 60-70% 1RM | 90 seconds | Dumbbells |
Incline Dumbbell Press | 4 | 10-12 | 60-70% 1RM | 90 seconds | Dumbbells |
Lateral Raises | 4 | 10-12 | Light-Moderate | 60 seconds | Dumbbells |
Tricep Dips | 4 | 10-12 | Bodyweight | 60 seconds | Bodyweight |
Overhead Tricep Extension | 4 | 10-12 | Moderate | 60 seconds | Dumbbells |
Key Focus Points for Push Day:
- Start with the dumbbell bench press to establish proper pressing mechanics
- Keep your core engaged throughout all pressing movements
- Focus on controlled movement – 2 seconds down, 1 second pause, 2 seconds up
– Use the 12Reps app to track your weights and ensure progressive overload
Pull Day (Back, Biceps)
Exercise | Sets | Reps | Weight | Rest Period | Equipment |
Bent-Over Dumbbell Rows | 4 | 10-12 | 60-70% 1RM | 90 seconds | Dumbbells |
Lat Pulldowns | 4 | 10-12 | 60-70% 1RM | 90 seconds | Machine |
Single-Arm Dumbbell Rows | 4 | 10-12 | 60-70% 1RM | 90 seconds | Dumbbells |
TRX Rows | 4 | 10-12 | Bodyweight | 60 seconds | TRX |
Dumbbell Bicep Curls | 4 | 10-12 | Moderate | 60 seconds | Dumbbells |
Hammer Curls | 4 | 10-12 | Moderate | 60 seconds | Dumbbells |
Key Focus Points for Pull Day:
- Initiate all pulling movements with your lats and middle traps, not your arms
- Keep your shoulder blades pulled back and down throughout
- Squeeze your back muscles at the top of each rep
– The 12Reps app will help you maintain proper form with video demonstrations
Legs Day (Quads, Hamstrings, Glutes, Calves)
Exercise | Sets | Reps | Weight | Rest Period | Equipment |
Goblet Squats | 4 | 10-12 | 60-70% 1RM | 90 seconds | Dumbbells |
Romanian Deadlifts | 4 | 10-12 | 60-70% 1RM | 90 seconds | Dumbbells |
Bulgarian Split Squats | 4 | 10-12 | Bodyweight | 90 seconds | Bodyweight |
Leg Press | 4 | 10-12 | 60-70% 1RM | 90 seconds | Machine |
Walking Lunges | 4 | 10-12 | Bodyweight | 60 seconds | Bodyweight |
Calf Raises | 4 | 10-12 | Bodyweight | 60 seconds | Bodyweight |
Key Focus Points for Legs Day:
- Master the hip hinge pattern with Romanian deadlifts
- Keep your knees tracking over your toes during squatting movements
- Focus on full range of motion in all exercises
– Use the 12Reps app to track your 1RM and ensure proper progression
Core Day
Exercise | Sets | Reps | Weight | Rest Period | Equipment |
Plank | 4 | 30-45 sec | Bodyweight | 60 seconds | Bodyweight |
Russian Twists | 4 | 10-12 | Medicine Ball | 60 seconds | Medicine Ball |
Dead Bug | 4 | 10-12 | Bodyweight | 60 seconds | Bodyweight |
Mountain Climbers | 4 | 10-12 | Bodyweight | 60 seconds | Bodyweight |
Bicycle Crunches | 4 | 10-12 | Bodyweight | 60 seconds | Bodyweight |
TRX Pike | 4 | 10-12 | Bodyweight | 60 seconds | TRX |
Key Focus Points for Core Day:
- Quality over quantity – perfect form is more important than speed
- Breathe normally during static holds like planks
- Focus on anti-extension and anti-rotation movements
– The 12Reps app includes detailed form cues for each core exercise
Phase 2: Strength Development (Weeks 5-8)
Welcome to phase two! By now, you should be comfortable with the basic movement patterns and ready to increase the intensity. This phase introduces supersets, performing two exercises back-to-back with minimal rest between them. This increases the training density and challenges your work capacity while continuing to build strength and muscle.
The weights also increase to 70-80% of your 1RM for the main compound movements. The 12Reps app will automatically calculate these percentages based on your performance in phase one, taking the guesswork out of progression.
Push Day (Chest, Shoulders, Triceps)
Exercise | Sets | Reps | Weight | Rest Period | Equipment | |
Barbell Bench Press | 4 | 10-12 | 70-80% 1RM | 2 minutes | Barbell | – |
Incline Dumbbell Press | 4 | 10-12 | 70-80% 1RM | 90 seconds | Dumbbells | A1 |
Dumbbell Flyes | 4 | 10-12 | Moderate | 90 seconds | Dumbbells | A2 |
Military Press | 4 | 10-12 | 70-80% 1RM | 90 seconds | Barbell | B1 |
Lateral Raises | 4 | 10-12 | Moderate | 90 seconds | Dumbbells | B2 |
Close-Grip Push-ups | 4 | 10-12 | Bodyweight | 60 seconds | Bodyweight | – |
Superset Instructions:
- Superset A: Perform incline dumbbell press immediately followed by dumbbell flyes, then rest 90 seconds
- Superset B: Perform military press immediately followed by lateral raises, then rest 90 seconds
Pull Day (Back, Biceps)
Exercise | Sets | Reps | Weight | Rest Period | Equipment | Superset |
Deadlifts | 4 | 10-12 | 70-80% 1RM | 2 minutes | Barbell | – |
Pull-ups/Assisted Pull-ups | 4 | 10-12 | Bodyweight | 90 seconds | Bodyweight | A1 |
Seated Cable Rows | 4 | 10-12 | 70-80% 1RM | 90 seconds | Machine | A2 |
T-Bar Rows | 4 | 10-12 | 70-80% 1RM | 90 seconds | Barbell | B1 |
Barbell Curls | 4 | 10-12 | Moderate | 90 seconds | Barbell | B2 |
TRX Face Pulls | 4 | 10-12 | Bodyweight | 60 seconds | TRX | – |
Legs Day (Quads, Hamstrings, Glutes, Calves)
Exercise | Sets | Reps | Weight | Rest Period | Equipment | Superset |
Barbell Back Squats | 4 | 10-12 | 70-80% 1RM | 2 minutes | Barbell | – |
Romanian Deadlifts | 4 | 10-12 | 70-80% 1RM | 90 seconds | Barbell | A1 |
Leg Curls | 4 | 10-12 | 70-80% 1RM | 90 seconds | Machine | A2 |
Leg Press | 4 | 10-12 | 70-80% 1RM | 90 seconds | Machine | B1 |
Leg Extensions | 4 | 10-12 | 70-80% 1RM | 90 seconds | Machine | B2 |
Kettlebell Swings | 4 | 10-12 | Moderate | 60 seconds | Kettlebell | – |
Core Day
Exercise | Sets | Reps | Weight | Rest Period | Equipment | Superset |
Weighted Plank | 4 | 30-45 sec | Light Weight | 60 seconds | Weight Plate | A1 |
Medicine Ball Slams | 4 | 10-12 | Heavy | 60 seconds | Medicine Ball | A2 |
Hanging Leg Raises | 4 | 10-12 | Bodyweight | 90 seconds | Pull-up Bar | B1 |
Russian Twists | 4 | 10-12 | Medicine Ball | 90 seconds | Medicine Ball | B2 |
TRX Mountain Climbers | 4 | 10-12 | Bodyweight | 60 seconds | TRX | – |
Sledgehammer Swings | 4 | 10-12 | Heavy | 60 seconds | Sledgehammer | – |
Maximising Your Results with the 12Reps App
The 12Reps app is more than just a workout tracker – it’s your complete training companion designed to maximise your results while minimising the guesswork. Here’s how to get the most out of this powerful muscle-building app:
Exercise Demonstrations: Every exercise in your program is accompanied by high-quality video demonstrations. Don’t just watch these once – reference them regularly, especially when learning new movements or when fatigue starts to affect your form. The app allows you to slow down videos and replay specific sections to really understand the movement mechanics.
Progressive Overload Tracking: The app automatically tracks your 1RM max and suggests appropriate weight increases based on your performance. This eliminates the guesswork from progression, ensuring you’re always working at the optimal intensity to drive results.
Volume Tracking: The app calculates your total volume lifted for each workout and over time. This metric is crucial for understanding your training load and ensuring you’re providing adequate stimulus for muscle growth.
Form Reminders: The app includes specific form cues and common mistakes to avoid for each exercise. Use these reminders to maintain perfect technique even when you’re tired or distracted.
Rest Timer: The built-in rest timer ensures you’re taking appropriate rest periods between sets. This might seem minor, but proper rest periods are crucial for maintaining performance throughout your workout.
Workout Notes: Use the notes feature to record how you felt during each workout, any form cues that worked well for you, or areas you want to focus on next time. This creates a personalised training log that becomes more valuable over time.
The key to success with any fitness app is consistency in using it. Make logging your workouts a non-negotiable part of your training routine. The data you collect will become incredibly valuable for understanding your progress and making informed decisions about your training.
Remember, the 12Reps app is designed to be your best workout app companion throughout this journey and beyond. It grows with you, adapting to your progress and helping you continue improving long after these initial 12 weeks are complete.
Conclusion: Your Journey to a Stronger, Healthier You
Congratulations! You now have everything you need to embark on a transformative 12-week journey that will not only change how you look and feel but potentially add years to your life and life to your years.
This isn’t just another free workout program, it’s a comprehensive system designed to help you build muscle and lose fat while developing the kind of functional strength that will serve you for decades to come. The combination of proven training principles, progressive programming, and the intelligent features of the 12Reps app gives you every tool you need to succeed.
Remember what we’ve learned from the research: strength training isn’t just about building muscle or looking good in the mirror. It’s about maintaining your independence as you age, reducing your risk of injury, improving your bone density, boosting your metabolism, and potentially extending your lifespan. Every rep you complete is an investment in your future self.
The 12Reps app will be your constant companion throughout this journey, providing expert guidance, tracking your progress, and celebrating your achievements. Whether you’re using it as a bodyweight training app for home workouts or as a comprehensive strength training app for gym sessions, it adapts to your needs and grows with your progress.
As you begin this program, remember that consistency always trumps perfection. You don’t need to be perfect, you just need to show up and do the work. Some days will be amazing, others will be challenging, but every single workout matters. The compound effect of consistent training will surprise you with its power.
Don’t be discouraged if progress seems slow at first. Building real, lasting strength and muscle takes time, but the changes will come if you stick with the program. Use the progress tracking features in the 12Reps app to see how far you’ve come, even when day-to-day changes may not be immediately obvious.
Most importantly, enjoy the process. There’s something incredibly empowering about getting stronger week after week, mastering new movements, and pushing past limitations you thought were permanent. The confidence you build in the gym will carry over into every other area of your life.
Your journey to a stronger, healthier, more confident you starts with your very next workout. Download the 12Reps app, review your Phase 1 program, and take that first step. Your future self will thank you for taking the first step today.
Remember, this is just the beginning. The habits, knowledge, and strength you build over the next 12 weeks will serve as the foundation for a lifetime of health and vitality. The 12Reps app will continue to support your journey long after this initial program is complete, helping you set new goals and reach new heights.
Welcome to the beginning of the strongest, healthiest chapter of your life. Let’s get started!
References
[1] Harvard Health Publishing. (2021). Want to live longer and better? Do strength training. Harvard Medical School. https://www.health.harvard.edu/staying-healthy/want-to-live-longer-and-better-do-strength-training
[2] NPR Health Shots. (2024). Women who do strength training live longer. How much is enough? National Public Radio. https://www.npr.org/sections/health-shots/2024/03/11/1236791784/strength-resistance-weight-training-longevity-aging-heart-disease
[3] 12Reps. (2025). Why the 12Reps App Will Elevate Your Strength Training Program. https://just12reps.com/why-the-12reps-app-will-elevate-your-strength-training-program/
__________________________________________________
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 optimizing recovery. He is the founder of the 12Reps app and has been featured in Men’s Health, Men’s Fitness, Women’s Fitness, Women’s Health, Telegraph, The Sun, and Coachweb. Will is passionate about making effective strength training accessible to everyone, regardless of their experience level or available equipment.
