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
Hey there! I’m Will, and I’ve been helping people transform their bodies for over a decade. When I first stepped into a gym at 16, I was that skinny kid who had no clue what he was doing. I made every mistake imaginable – terrible form, random workouts, and a complete lack of understanding of nutrition. But here’s the thing that changed everything for me: I discovered the power of structured strength training combined with smart technology.
That’s where the 12Reps app comes in. This isn’t just another fitness app; it’s your personal trainer in your pocket. Throughout this guide, I’ll show you exactly how to use it to track your workouts, master proper form through video demonstrations, and see real progress that’ll keep you motivated for months to come.
The program you’re about to start isn’t some crazy, intense routine that’ll burn you out in two weeks. It’s a carefully designed 12-week journey that takes you from complete beginner to confident gym-goer. We’re talking about a push/pull/legs/core split that works around your busy life, just four days a week, using equipment you’ll find in any decent gym.
But before we dive into the workouts, let’s talk about why strength training is literally one of the best things you can do for your body and your life.
The Life-Changing Benefits of Strength Training
Living Longer and Better
Here’s something that’ll blow your mind: regular strength training can literally add years to your life. Recent research shows that people who do strength training for just 90 minutes a week can slow down biological ageing by almost four years [1]. That’s not just living longer, that’s living better for longer.
Think about your grandparents or older relatives. The ones who stay active and strong are the ones who can still climb stairs, carry groceries, and live independently. That’s what strength training gives you, it’s like making a deposit in your future health bank account.
The Harvard Medical School puts it perfectly: “Unless you are doing strength training, you will become weaker and less functional” [1]. The average 30-year-old loses approximately 25% of their muscle strength by age 70 and a substantial 50% by age 90. However, here’s the good news: strength training can completely prevent this muscle loss, and it’s never too late to start.
Injury Prevention That Actually Works
One of the biggest myths about strength training is that it’s dangerous and causes injuries. The truth is exactly the opposite. When done properly (which is what this guide teaches you), strength training is one of the best ways to prevent injuries in your daily life and other sports.
Strong muscles protect your joints, improve your balance, and make you more resilient to falls and accidents [2]. Think about it, if your legs are strong, you’re less likely to get hurt when you trip. If your core is solid, your back won’t give out when you lift something heavy at work.
The Mayo Clinic research shows that strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, obesity, heart disease, depression, and diabetes [2]. It’s like having a medicine that treats multiple conditions at once, except this medicine not only treats your ailments but also makes you look and feel amazing.
Mental Health and Confidence Boost
Here’s something I’ve noticed with every single client I work with: Strength training doesn’t just change your body; it changes your mind. There’s something incredibly powerful about setting a goal to lift a certain weight and then achieving it. It builds confidence that carries over into every area of your life.
The research supports this as well. Studies have shown that regular strength training can enhance cognitive and learning skills, particularly as we age [2]. It’s like your brain gets stronger along with your muscles. Plus, let’s be honest – looking good feels good. When you see your body getting stronger and more defined over these 12 weeks, it’s going to boost your confidence in ways you can’t even imagine right now.
Gym Rules: Do's and Don'ts That'll Make You a Respected Member
The Three Golden Rules
Before we delve into specific rules, remember these three principles that guide all gym etiquette: be aware of your surroundings, treat the equipment as if it were yours, and remain respectful [3]. Everything else is just specific examples of these three rules.
Essential Do’s
Do read and follow your gym’s specific rules. Every gym is different. Some allow chalk, others don’t. Some allow you to deadlift and drop weights, while others have strict no-dropping policies. Spend five minutes reading the posted rules when you join, it’ll save you embarrassment later.
Do use a towel and wipe down equipment. This should be obvious, but you may be surprised how many people overlook it. Bring a towel (or use the ones provided) and wipe down every surface your skin comes into contact with. Most gyms have spray bottles and wipes throughout the facility.
Do put equipment back where it belongs. This is huge. Don’t wait until the end of your workout – clean up as you go. Put the dumbbells back in order, strip the weight plates from the barbells, and return everything to its proper place. Your laziness becomes someone else’s problem, and that’s not cool.
Do give people space. When someone’s lifting, especially with free weights, give them plenty of room. Dumbbells can swing in unexpected directions, and getting hit with a 20-pound weight is no joke for anyone involved.
Do ask if you can work in. If someone’s using equipment you need and they have multiple sets left, it’s perfectly fine to ask if you can work in between their sets. Most people are happy to share, especially if you’re polite about it.
Critical Don’ts
Don’t hog equipment. If you’re doing multiple exercises, don’t claim three different pieces of equipment at once. Complete your sets, then proceed. Other people are also paying to use the gym.
Don’t block the dumbbell rack. This is probably the most common mistake beginners make. Grab your dumbbells and step back so others can access the rack. Standing directly in front of it while you do your entire set is like blocking the entrance to a store.
Don’t drop weights unnecessarily. Yes, sometimes you need to drop heavy weights for safety. But slamming down 15-pound dumbbells after a set of bicep curls is just showing off and annoying everyone around you.
Don’t use your phone excessively. The 12Reps app is perfect because it’s designed for quick logging between sets. But don’t sit on equipment scrolling social media for five minutes between sets. Other people are waiting.
Don’t give unsolicited advice. Unless someone is about to seriously hurt themselves, keep your tips to yourself. Everyone’s at different levels and following different programs.
Special Equipment Etiquette
Squat racks and bench press stations are premium real estate in most gyms. Don’t use them for exercises you can do elsewhere (like bicep curls in the squat rack – seriously, don’t do this). When you’re done, strip all the weight plates off the bar.
Cardio equipment usually has time limits during busy periods. Respect these limits and wipe down the machine when you’re done. Don’t save machines for friends who aren’t there yet.
Free weight areas can get crowded. Move with purpose, keep your head up, and remain aware of your surroundings. If you need to walk through someone’s lifting space, wait for them to finish their rep or make eye contact and get permission first.
The Critical Importance of Warming Up and Cooling Down
Why Your Warm-Up Can Make or Break Your Workout
Think of your muscles like a rubber band that’s been sitting in the freezer. If you try to stretch it immediately, it’ll snap. But if you warm it up first, it becomes flexible and strong. That’s exactly what happens with your muscles.
A proper warm-up does three crucial things: it increases blood flow to your muscles, raises your core body temperature, and prepares your nervous system for the work ahead. The Mayo Clinic recommends 5-10 minutes of light aerobic activity before strength training, as cold muscles are more prone to injury [2].
The Perfect Warm-Up Routine
For this program, your warm-up should take about 8-10 minutes and include these components:
General warm-up (3-4 minutes): Begin with light cardio, such as walking on a treadmill, easy cycling, or marching in place. You want to break a light sweat without getting tired.
Dynamic stretching (3-4 minutes): This involves moving stretches, rather than holding static positions. Think arm circles, leg swings, torso twists, and bodyweight squats. You’re taking your joints through their full range of motion.
Activation exercises (2-3 minutes): These are light versions of the movements you’ll be doing in your workout. If it’s push day, do some light push-ups or arm circles. If it’s leg day, do some bodyweight squats and lunges.
The 12Reps app has built-in warm-up routines for each workout type, complete with video demonstrations. Use these religiously; they’re designed specifically for the workout you’re about to do.
Cooling Down: The Recovery Secret Most People Skip
Here’s where most people mess up, they finish their last set and immediately head to the locker room. Big mistake. Your cool-down is just as important as your warm-up, especially for recovery and preventing soreness.
A proper cool-down helps your heart rate return to normal gradually, prevents blood from pooling in your muscles, and starts the recovery process immediately. It should take about 5-8 minutes and include:
Light cardio (2-3 minutes): Perform easy walking or slow cycling to gradually lower your heart rate.
Static stretching (3-5 minutes): This is the time to hold stretches. Focus on the muscles you just worked, holding each stretch for 20-30 seconds.
Deep breathing: Take a few minutes to breathe deeply and signal to your nervous system that the workout is over.
Stretching: Your Secret Weapon for Better Results
The Truth About Flexibility and Strength Training
There’s a huge myth that strength training makes you “muscle-bound” and inflexible. This is complete nonsense when you train properly. In fact, strength training through a full range of motion can actually improve your flexibility.
The key is understanding when and how to stretch. There are two main types: dynamic stretching (also known as moving stretches) and static stretching (holding positions). Each has its place in your routine.
Pre-Workout Stretching: Dynamic Movement
Before your workout, you want dynamic stretches that prepare your body for movement. These should mimic the exercises you’re about to do, but at a lower intensity. For example:
Before push day: Arm circles, shoulder rolls, light push-ups, and chest openers.
Before pull day: Arm swings, band pull-aparts, and light rowing motions.
Before leg day: Leg swings, walking lunges, and bodyweight squats.
Before core day: Torso twists, standing side bends, and marching in place.
The 12Reps app features specific dynamic warm-ups tailored to each workout day. Follow these exactly – they’re designed by experts who understand how to prepare your body for optimal performance.
Post-Workout Stretching: The Recovery Accelerator
After your workout, static stretching becomes incredibly valuable. Your muscles are warm and pliable, making it the perfect time to improve flexibility and start the recovery process.
Focus on the muscles you just worked, but don’t ignore the rest of your body. Hold each stretch for 20-30 seconds, breathing deeply. This isn’t about pushing through pain – it should feel good and relaxing.
Some of the most important stretches for this program include:
For push days: Chest doorway stretch, shoulder cross-body stretch, and tricep overhead stretch.
For pull days: Lat stretch against a wall, seated spinal twist, and bicep doorway stretch.
For leg days: Standing quad stretch, seated hamstring stretch, and calf stretch against a wall.
For core days: Cat-Cow stretch, Child’s Pose, and Standing Side Bend.
The Flexibility-Strength Connection
Here’s something most people don’t realise: being more flexible actually makes you stronger. When you can move through a full range of motion, you’re able to recruit more muscle fibres and generate more force.
Additionally, flexible muscles recover more quickly and are less prone to injury. Think of flexibility as an investment in your long-term strength gains.
Tracking Your Workouts: Why the 12Reps App Changes Everything
The Power of Data in Your Fitness Journey
Here’s a question: if you went to the gym three times last week but can’t remember what exercises you did or how much weight you used, did you really make progress? This is where most people fail – they work hard but have no way to measure improvement.
The 12Reps app completely solves this problem. It’s not just a workout tracker, it’s your personal trainer, form coach, and progress analyser all in one. Every rep you do, every weight you lift, and every workout you complete gets logged and analysed.
Features That Make the Difference
Exercise video library: Every exercise in this program features a high-quality video demonstration that shows perfect form. Before you do any new exercise, watch the video. During your workout, you can quickly reference it if you’re unsure about technique.
Progressive overload tracking: The app automatically suggests when to increase weight based on your performance. If you complete all sets and reps with good form, it’ll recommend adding weight for next time. This eliminates the guesswork from progression.
Rest timer: Between sets, the app counts down your rest period. This keeps you on track and ensures you’re getting adequate recovery without wasting time.
Workout history: You can see exactly what you did in previous workouts, making it easy to beat your previous performance. There’s something incredibly motivating about seeing “Last time: 20 lbs x 10 reps” and knowing you’re about to do 22.5 lbs.
Progress photos and measurements: The app reminds you to take weekly progress photos and log measurements. These visual records are often more motivating than the scale, especially when you’re building muscle and losing fat simultaneously.
How to Use the App for Maximum Results
Before each workout: Review your previous performance for each exercise. Set small goals for improvement, such as one extra rep or 2.5 more pounds.
During your workout: Log each set immediately after completing it. Don’t wait until the end of your workout – you’ll forget the details.
Between sets: Use the rest timer and review the video if you need a form reminder.
After your workout: Take a moment to review your performance. Did you hit your goals? Where can you improve next time?
Weekly: Take progress photos and measurements. Log your body weight. Review your weekly volume and see how you’re progressing over time.
The Motivation Factor
There’s something incredibly powerful about seeing your progress in black and white. When you can look back and see that you’ve increased your dumbbell press from 15 pounds to 25 pounds over 8 weeks, it proves that the program is working.
The app also calculates your total volume lifted (sets x reps x weight) for each workout and week. Watching this number climb over time is incredibly motivating and shows you’re getting stronger even when individual lifts might plateau temporarily.
Nutrition: Fueling Your Transformation
The Foundation: Macronutrients Explained Simply
Nutrition can seem complicated, but it doesn’t have to be. Your body needs three main types of nutrients (macronutrients) to function and build muscle: protein, carbohydrates, and fats. Think of them as the building blocks, fuel, and maintenance crew for your body.
Protein is your muscle-building material. Every time you lift weights, you create tiny tears in your muscle fibers. Protein provides the raw materials to repair these tears, making your muscles bigger and stronger. You need about 0.6-0.9 grams per pound of body weight daily [4]. So if you weigh 150 pounds, aim for 90-135 grams of protein per day.
Carbohydrates are your body’s primary energy source, especially during intense exercise such as strength training. They fuel your workouts and help you recover afterwards. Carbs should make up 45-65% of your daily calories [4]. Choose whole grains, fruits, and vegetables over processed sugars and refined grains.
Fats support hormone production (including muscle-building hormones), brain function, and joint health. They should account for 20-35% of your daily calories [4]. Focus on healthy fats from sources like avocados, nuts, olive oil, and fatty fish.
Protein: Your Muscle-Building Powerhouse
Protein isn’t just important for this program – it’s absolutely critical. Without adequate protein, you won’t build muscle, no matter how hard you train. However, here’s what most people get wrong: it’s not just about the total amount, but also about timing and distribution throughout the day.
Spread your protein intake evenly. Instead of eating 60 grams at dinner and 10 grams at breakfast, aim for 20-30 grams at each meal and snack. Your body can only use about 25-30 grams of protein at once for muscle building, so spreading it out maximises utilisation.
Post-workout protein is crucial. Within 30 minutes to 2 hours after your workout, consume 15-30 grams of high-quality protein [4]. This is when your muscles are most receptive to growth signals.
Quality matters. Complete proteins (containing all essential amino acids) are best. These include meat, fish, eggs, dairy, and certain plant-based combinations, such as rice and beans.
Easy protein sources: Greek yoghurt (20g per cup), chicken breast (25g per 3 oz), eggs (6g each), protein powder (20-30g per scoop), and cottage cheese (14g per half cup).
Carbohydrates: Your Workout Fuel
Carbs have gotten a bad reputation, but they’re essential for strength training performance. Your muscles store carbohydrates as glycogen, which is the primary fuel for intense exercise. Without adequate carbs, your workouts will suffer, and your recovery will be slower.
Pre-workout carbs give you energy for training. Eat easily digestible carbs 30-60 minutes before your workout. Good options include a banana, some dates, or a small amount of oatmeal.
Post-workout carbs help replenish glycogen stores and support recovery. Pair them with protein for maximum benefit. A protein shake with a banana or some rice with chicken works perfectly.
Daily carb sources should focus on nutrient-dense options, such as oats, quinoa, sweet potatoes, fruits, vegetables, and whole-grain bread. These provide steady energy and important vitamins and minerals.
Fats: The Hormone Helpers
Healthy fats are crucial for hormone production, including testosterone and growth hormone, which are essential for muscle growth and development. They also aid in vitamin absorption and provide sustained energy.
Best fat sources: Avocados, nuts and seeds, olive oil, fatty fish (salmon, mackerel), and egg yolks. These provide omega-3 fatty acids and other beneficial compounds.
Timing matters less with fats compared to protein and carbs, but avoid large amounts of fat immediately before workouts as they can slow digestion and make you feel sluggish.
Hydration: The Overlooked Performance Factor
Water makes up about 60% of your body weight and is involved in every metabolic process. Even mild dehydration (losing just 2% of body fluid) can decrease your energy and cognitive function by 5% [4].
Daily hydration goal: Divide your body weight in pounds by 2 to determine the number of ounces of water you need daily. A 150-pound person needs at least 75 ounces per day, more if they’re active.
Workout hydration: Drink 16-20 ounces of water 2-3 hours before your workout, 8 ounces 15-20 minutes before, and 6-12 ounces every 15-20 minutes during exercise.
Hydration indicators: Your urine should be a light yellow colour. Dark yellow indicates dehydration, while a completely clear urine sample might mean you’re drinking too much.
Meal Timing for Maximum Results
When you eat can be almost as important as what you eat, especially around your workouts.
Pre-workout nutrition (1-3 hours before): Focus on easily digestible carbs with some protein. Avoid high-fat or high-fibre foods that might cause digestive issues. Examples: banana with peanut butter, oatmeal with berries, or a small smoothie.
Post-workout nutrition (within 2 hours): This is your most important meal for results. Combine protein (20-30g) with carbs (30-50g) to maximise recovery and muscle building. Examples: protein shake with fruit, chicken and rice, or Greek yoghurt with granola.
Throughout the day: Eat every 3-4 hours to maintain steady energy levels and provide consistent nutrients for recovery and muscle building.
The 12-Week Program Overview {#program-overview}
Program Structure and Philosophy
This isn’t just another random workout program thrown together to look impressive. Every single exercise, set, rep, and rest period has been carefully selected based on proven training principles and my decade of experience helping beginners transform their bodies.
The program is structured around a push/pull/legs/core split, one of the most effective training methods for beginners. Here’s why this split works so well:
Push days target all the muscles involved in pushing movements, including the chest, shoulders, and triceps. Training these together makes sense because they all work as a team during pushing exercises.
Pull days focus on pulling muscles, specifically the back and biceps. Again, these muscles work together naturally, so training them together maximises efficiency and results.
Legs days hit your entire lower body: quads, hamstrings, glutes, and calves. Your legs are your largest muscle group and deserve their own dedicated day.
Core days combine core strengthening with metabolic conditioning. This isn’t just about getting abs – a strong core improves every other exercise and protects your back.
Program Specifications
•Duration: 12 weeks (3 phases of 4 weeks each)
•Frequency: 4 times per week
•Split: Push/Pull/Legs/Core rotation
•Sets: 4 sets per exercise
•Reps: 10-12 reps per exercise
•Rest: 60-90 seconds between sets (varies by phase)
Equipment You’ll Need
The beauty of this program is that it uses equipment available in virtually any gym. You don’t need fancy machines or specialised equipment. Here’s what you’ll use:
•Dumbbells (various weights)
•TRX suspension trainer (or similar)
•Kettlebells (various weights)
•Basic gym machines (lat pulldown, cable machines)
•Medicine ball (slam ball)
•Sledgehammer and tire (for conditioning)
•Barbell (basic Olympic barbell)
•Your bodyweight (for many exercises)
Weekly Schedule Template
The program follows a simple 4-day rotation that you can adapt to your schedule:
•Day 1: Push (Chest, Shoulders, Triceps)
•Day 2: Pull (Back, Biceps)
•Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
•Day 4: Core + Conditioning
•Days 5-7: Rest or light cardio
You can start this rotation on any day of the week. Many people prefer Monday/Tuesday/Thursday/Friday, taking Wednesday and weekends off. Others prefer Monday/Wednesday/Friday/Saturday. Choose what works best for your lifestyle.
The Three-Phase Progression System
Phase 1: Foundation (Weeks 1-4)
•Focus on learning proper form and building base strength
•Straight sets only (no supersets)
•90 seconds rest between sets
•Emphasis on technique mastery over heavy weight
Phase 2: Development (Weeks 5-8)
•Introduction of supersets with bodyweight exercises
•Increased intensity and weight progression
•60-75 seconds rest between supersets
•Building work capacity and muscle endurance
Phase 3: Advancement (Weeks 9-12)
•Advanced supersets and tri-sets
•Maximum intensity and metabolic conditioning
•60 seconds rest between supersets
•Peak performance and body composition changes
12Reps App Integration
Throughout all three phases, the 12Reps app serves as your digital personal trainer:
•Exercise library: Video demonstrations for every exercise
•Progress tracking: Automatic weight and rep progression suggestions
•Rest timers: Precise timing for optimal recovery
•Workout history: Complete record of your transformation
•Form coaching: Reference videos available during workouts
The app takes the guesswork out of progression, ensuring you’re always challenging yourself appropriately while maintaining perfect form.
Phase 1: Foundation Building (Weeks 1-4)
Phase 1 Overview and Goals
Phase 1 is all about building the foundation for your transformation. Think of it like learning to drive – you don’t start on the highway, you start in an empty parking lot. This phase focuses on three critical elements: learning proper form, establishing an exercise habit, and setting a baseline of strength.
Primary Goals:
•Master proper form for all exercises
•Build consistency with 4 workouts per week
•Establish baseline strength measurements
•Learn to use the 12Reps app effectively
•Develop mind-muscle connection
Training Structure:
•Focus: Learning proper form and building base strength
•Structure: Straight sets only (no supersets)
•Rest Period: 90 seconds between sets
•Progression: Start with bodyweight or light weights, focus on technique
The longer rest periods in Phase 1 serve two purposes: they give you time to recover fully between sets (ensuring good form), and they provide time to reference the 12Reps app videos if you need form reminders.
PUSH DAY – Phase 1
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| 1. Dumbbell Chest Press | Dumbbells + Bench | 4 | 10-12 | Start: 10-15 lbs each | 90 sec |
| 2. Dumbbell Shoulder Press | Dumbbells | 4 | 10-12 | Start: 8-12 lbs each | 90 sec |
| 3. Incline Dumbbell Flyes | Dumbbells + Incline Bench | 4 | 10-12 | Start: 5-8 lbs each | 90 sec |
| 4. Lateral Raises | Dumbbells | 4 | 10-12 | Start: 3-5 lbs each | 90 sec |
| 5. TRX Tricep Press | TRX | 4 | 10-12 | Body angle adjustment | 90 sec |
| 6. Dumbbell Tricep Extensions | Dumbbells | 4 | 10-12 | Start: 8-10 lbs | 90 sec |
Push Day Form Focus:
•Keep your core engaged throughout all pressing movements
•Don’t let your lower back arch excessively during chest press
•Control the weight on the way down – this is where muscle growth happens
•For shoulder exercises, keep your shoulders back and down
•On tricep exercises, keep your elbows stable and close to your body
PULL DAY – Phase 1
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| 1. Lat Pulldown Machine | Cable Machine | 4 | 10-12 | Start: 40-60 lbs | 90 sec |
| 2. Dumbbell Bent-Over Rows | Dumbbells | 4 | 10-12 | Start: 10-15 lbs each | 90 sec |
| 3. Dumbbell Romanian Deadlifts | Dumbbells | 4 | 10-12 | Start: 15-20 lbs each | 90 sec |
| 4. TRX Reverse Flyes | TRX | 4 | 10-12 | Body angle adjustment | 90 sec |
| 5. Dumbbell Hammer Curls | Dumbbells | 4 | 10-12 | Start: 8-12 lbs each | 90 sec |
| 6. Dumbbell Bicep Curls | Dumbbells | 4 | 10-12 | Start: 8-10 lbs each | 90 sec |
Pull Day Form Focus:
•Initiate all pulling movements with your back muscles, not your arms
•Squeeze your shoulder blades together at the end of each rep
•Keep your chest up and shoulders back during rows
•For Romanian deadlifts, hinge at the hips and keep the weight close to your body
•Don’t swing the weights during bicep curls – control the movement
LEGS DAY – Phase 1
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| 1. Goblet Squats | Dumbbell or Kettlebell | 4 | 10-12 | Start: 15-25 lbs | 90 sec |
| 2. Dumbbell Lunges | Dumbbells | 4 | 10-12 each leg | Start: 8-12 lbs each | 90 sec |
| 3. Dumbbell Romanian Deadlifts | Dumbbells | 4 | 10-12 | Start: 15-20 lbs each | 90 sec |
| 4. Dumbbell Glute Bridges | Dumbbell | 4 | 10-12 | Start: 15-25 lbs | 90 sec |
| 5. Dumbbell Calf Raises | Dumbbells | 4 | 10-12 | Start: 10-15 lbs each | 90 sec |
| 6. TRX Assisted Squats | TRX | 4 | 10-12 | Body assistance level | 90 sec |
Legs Day Form Focus:
•Keep your knees aligned with your toes during squats and lunges
•Go as deep as your mobility allows while maintaining good form
•Focus on pushing through your heels, not your toes
•Keep your core tight during all movements to protect your lower back
•Control the descent – don’t just drop down and bounce back up
CORE DAY – Phase 1
| Exercise | Equipment | Sets | Reps/Time | Weight/Resistance | Rest |
| 1. Plank Hold | Bodyweight | 4 | 30-45 seconds | Bodyweight | 90 sec |
| 2. Medicine Ball Slams | Medicine Ball | 4 | 10-12 | Start: 8-12 lbs | 90 sec |
| 3. Dead Bugs | Bodyweight | 4 | 10-12 each side | Bodyweight | 90 sec |
| 4. Side Plank Hold | Bodyweight | 4 | 20-30 sec each side | Bodyweight | 90 sec |
| 5. Kettlebell Swings | Kettlebell | 4 | 10-12 | Start: 15-20 lbs | 90 sec |
| 6. TRX Mountain Climbers | TRX | 4 | 10-12 each leg | Body angle adjustment | 90 sec |
Core Day Form Focus:
•Maintain a neutral spine during all exercises – no sagging or excessive arching
•Breathe normally during holds – don’t hold your breath
•For kettlebell swings, the power comes from your hips, not your arms
•Keep your shoulders stable during mountain climbers
•Focus on quality over speed – perfect reps are more important than fast reps
Phase 1 Progression Guidelines
Weeks 1-2: Learning Phase
•Focus entirely on form and technique
•Use the suggested starting weights or lighter if needed
•Watch the 12Reps app videos before each new exercise
•Don’t worry about progression yet – just master the movements
•Aim for 10 reps per set to start
Weeks 3-4: Adaptation Phase
•Begin increasing weight when you can complete all 4 sets with perfect form
•Increase by 2.5-5 lbs for upper body exercises, 5-10 lbs for lower body
•Aim for 12 reps per set
•Start paying attention to progressive overload
•Take progress photos and measurements at the end of week 4
Phase 1 Weekly Schedule
Recommended Schedule:
•Monday: Push Day
•Tuesday: Pull Day
•Wednesday: Rest or light cardio (20-30 minutes walking)
•Thursday: Legs Day
•Friday: Core Day
•Saturday: Rest or light activity
•Sunday: Rest
Alternative Schedule (if weekdays are difficult):
•Tuesday: Push Day
•Thursday: Pull Day
•Saturday: Legs Day
•Sunday: Core Day
Phase 1 Success Indicators
By the end of Phase 1, you should be able to:
•Complete all exercises with proper form
•Finish all 4 workouts each week consistently
•Use the 12Reps app confidently for tracking and form reference
•Feel comfortable in the gym environment
•Notice improved strength from your starting weights
•Have established a solid routine and habit
Important Phase 1 Reminders:
1.Master form before increasing weight – this cannot be overstated
2.Use the 12Reps app to track every single workout
3.Take progress photos and measurements weekly
4.Focus on consistency over intensity
5.Listen to your body and rest when needed
6.Don’t compare yourself to others in the gym
7.Celebrate small wins – every workout completed is a victory
Phase 2: Development & Supersets (Weeks 5-8)
Phase 2 Overview and Goals
Welcome to Phase 2 – this is where things get exciting! You’ve spent four weeks building your foundation, and now it’s time to take things to the next level. Phase 2 introduces supersets, which are one of the most effective ways to increase workout intensity, save time, and accelerate results.
A superset means performing two exercises back-to-back with no rest between them. In this phase, we’re pairing weighted exercises with bodyweight movements. This combination gives you the best of both worlds: strength building from the weighted exercise and muscular endurance from the bodyweight exercise.
Primary Goals:
•Introduce the superset training methodology
•Increase workout intensity and metabolic demand
•Improve muscular endurance and work capacity
•Continue progressive overload with heavier weights
•Enhance the mind-muscle connection under fatigue
Training Structure:
•Focus: Introducing supersets and increasing intensity
•Structure: Exercises paired in supersets with bodyweight movements
•Rest Period: 60-75 seconds between supersets
•Progression: Increase weight and introduce superset challenges
The shorter rest periods serve multiple purposes: they increase the metabolic demand of your workouts (burning more calories), improve your cardiovascular fitness, and force your muscles to work harder in a fatigued state, which accelerates adaptation.
Understanding Superset Training
Before we dive into the workouts, let’s make sure you understand how supersets work:
1.Perform the first exercise (A1) for the prescribed reps
2.Immediately perform the second exercise (A2) with no rest
3.Rest for the prescribed time (60-75 seconds)
4.Repeat for all 4 rounds before moving to the next superset
The 12Reps app’s timer feature is perfect for this – it counts down your rest periods and keeps you on track.
PUSH DAY – Phase 2
Superset A1 & A2
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| A1. Dumbbell Chest Press | Dumbbells + Bench | 4 | 10-12 | Increase from Phase 1 | No rest |
| A2. Push-ups | Bodyweight | 4 | 10 | Bodyweight | 75 sec |
Superset B1 & B2
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| B1. Dumbbell Shoulder Press | Dumbbells | 4 | 10-12 | Increase from Phase 1 | No rest |
| B2. Pike Push-ups | Bodyweight | 4 | 8-10 | Bodyweight | 75 sec |
Superset C1 & C2
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| C1. Dumbbell Flyes | Dumbbells + Bench | 4 | 10-12 | Increase from Phase 1 | No rest |
| C2. TRX Chest Press | TRX | 4 | 10 | Body angle adjustment | 60 sec |
Push Day Superset Strategy: The beauty of these pairings is that they target the same muscle groups from different angles. After fatiguing your chest with heavy dumbbell presses, the push-ups force your muscles to work in a different rep range and movement pattern, maximizing muscle fiber recruitment.
PULL DAY – Phase 2
Superset A1 & A2
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| A1. Lat Pulldown Machine | Cable Machine | 4 | 10-12 | Increase from Phase 1 | No rest |
| A2. TRX Assisted Pull-ups | TRX | 4 | 8-10 | Body assistance level | 75 sec |
Superset B1 & B2
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| B1. Dumbbell Bent-Over Rows | Dumbbells | 4 | 10-12 | Increase from Phase 1 | No rest |
| B2. TRX Inverted Rows | TRX | 4 | 10 | Body angle adjustment | 75 sec |
Superset C1 & C2
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| C1. Dumbbell Hammer Curls | Dumbbells | 4 | 10-12 | Increase from Phase 1 | No rest |
| C2. TRX Bicep Curls | TRX | 4 | 10 | Body angle adjustment | 60 sec |
Pull Day Superset Strategy: These combinations work your pulling muscles through different planes of motion. The weighted exercises build strength, while the TRX exercises improve stability and work your muscles through different angles.
LEGS DAY – Phase 2
Superset A1 & A2
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| A1. Dumbbell Squats | Dumbbells | 4 | 10-12 | Increase from Phase 1 | No rest |
| A2. Jump Squats | Bodyweight | 4 | 8-10 | Bodyweight | 75 sec |
Superset B1 & B2
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| B1. Dumbbell Lunges | Dumbbells | 4 | 10-12 each leg | Increase from Phase 1 | No rest |
| B2. Reverse Lunges | Bodyweight | 4 | 10 each leg | Bodyweight | 75 sec |
Superset C1 & C2
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| C1. Dumbbell Romanian Deadlifts | Dumbbells | 4 | 10-12 | Increase from Phase 1 | No rest |
| C2. Single-leg Glute Bridges | Bodyweight | 4 | 10 each leg | Bodyweight | 60 sec |
Legs Day Superset Strategy: The explosive bodyweight movements (jump squats) paired with strength exercises create a powerful combination for building both strength and power. This is where you’ll really start to feel your legs getting stronger and more athletic.
CORE DAY – Phase 2
Superset A1 & A2
| Exercise | Equipment | Sets | Reps/Time | Weight/Resistance | Rest |
| A1. Medicine Ball Slams | Medicine Ball | 4 | 12-15 | Increase from Phase 1 | No rest |
| A2. Plank to Push-up | Bodyweight | 4 | 8-10 | Bodyweight | 75 sec |
Superset B1 & B2
| Exercise | Equipment | Sets | Reps/Time | Weight/Resistance | Rest |
| B1. Kettlebell Swings | Kettlebell | 4 | 15-20 | Increase from Phase 1 | No rest |
| B2. Russian Twists | Bodyweight | 4 | 20 total | Bodyweight | 75 sec |
Superset C1 & C2
| Exercise | Equipment | Sets | Reps/Time | Weight/Resistance | Rest |
| C1. TRX Pike | TRX | 4 | 10-12 | Body angle adjustment | No rest |
| C2. Bicycle Crunches | Bodyweight | 4 | 20 total | Bodyweight | 60 sec |
Core Day Superset Strategy: Core day becomes much more metabolically demanding in Phase 2. These supersets will have you breathing hard and sweating – that’s exactly what we want for both core strength and fat burning.
Phase 2 Progression Guidelines
Week 5: Adaptation Week
•Focus on learning the superset rhythm
•Use 10-20% more weight than your Phase 1 ending weights
•Don’t worry if you can’t complete all reps initially
•Master the timing and flow of supersets
Week 6: Building Week
•Increase weights when you can complete all sets and reps
•Focus on maintaining form even when fatigued
•Push yourself on the bodyweight exercises
Week 7: Intensity Week
•This should be your hardest week yet
•Maximum effort on all exercises
•Consider adding 1-2 extra reps if weights feel easy
Week 8: Peak Week
•Peak performance week
•Take progress photos and measurements
•Prepare mentally for Phase 3 challenges
Weight Progression Guidelines
If you completed Phase 1 successfully, increase weights by:
•Upper body exercises: 2.5-5 lbs per dumbbell
•Lower body exercises: 5-10 lbs per dumbbell
•Kettlebells/Medicine balls: 5-10 lbs increase
•TRX exercises: Adjust body angle for more difficulty
Superset Technique Tips
1.Set up equipment in advance: Have both pieces of equipment ready before starting
2.Transition quickly: Aim for 5 seconds or less between exercises
3.Maintain form: Don’t sacrifice technique for speed
4.Use the 12Reps app timer: Let it guide your rest periods
5.Stay hydrated: Supersets are more demanding – drink water between sets
Phase 2 Troubleshooting
If supersets feel too easy:
•Increase weight by 5-10%
•Add 2 extra reps to each exercise
•Reduce rest periods to 60 seconds
If supersets feel too hard:
•Reduce weight by 10%
•Extend rest periods to 90 seconds
•Use assisted versions of bodyweight exercises
If you can’t complete bodyweight exercises:
•Use TRX assistance for push-ups and pull-ups
•Do knee push-ups instead of full push-ups
•Reduce the range of motion initially
Phase 2 Success Indicators
By the end of Phase 2, you should:
•Complete all supersets with good form
•Handle significantly more weight than Phase 1
•Feel comfortable with the superset rhythm
•Notice improved muscular endurance
•See visible changes in body composition
•Feel more confident and athletic
Phase 2 is when most people begin to notice significant improvements in both strength and appearance. The combination of increased intensity and progressive overload creates the perfect environment for transformation.
Phase 3: Advanced Development (Weeks 9-12)
Phase 3 Overview and Goals
Congratulations on making it to Phase 3! This is where everything comes together. You’ve built your foundation in Phase 1, learned supersets in Phase 2, and now you’re ready for the most challenging and rewarding phase of the program. Phase 3 introduces tri-sets (three exercises performed back-to-back) and advanced movement combinations that will push your fitness to new levels.
This phase is designed to maximise both strength gains and body composition changes. The increased intensity and complexity will challenge your cardiovascular system, muscular endurance, and mental toughness. By the end of these four weeks, you’ll be amazed at how far you’ve come from that first day in the gym.
Primary Goals:
•Master advanced training techniques (tri-sets)
•Achieve peak strength and conditioning levels
•Maximise body composition changes
•Develop advanced movement patterns
•Build unshakeable confidence in your abilities
Training Structure:
•Focus: Advanced supersets and metabolic conditioning
•Structure: Complex supersets and combination movements
•Rest Period: 60 seconds between supersets
•Progression: Higher intensity, advanced movement patterns
The shorter rest periods and increased complexity make this phase incredibly demanding. You’ll be working at your maximum capacity, which is exactly what drives the most dramatic results.
Understanding Tri-Sets
Tri-sets take supersets to the next level by adding a third exercise. The protocol is:
1.Perform exercise A1 for the prescribed reps
2.Immediately perform exercise A2 with no rest
3.Immediately perform exercise A3 with no rest
4.Rest for 60 seconds
5.Repeat for all 4 rounds
This creates an incredible training stimulus that builds strength, endurance, and burns a massive amount of calories.
PUSH DAY – Phase 3
Tri-Set A1, A2 & A3
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| A1. Dumbbell Chest Press | Dumbbells + Bench | 4 | 10-12 | Increase from Phase 2 | No rest |
| A2. Push-ups | Bodyweight | 4 | 10-12 | Bodyweight | No rest |
| A3. TRX Chest Fly | TRX | 4 | 8-10 | Body angle adjustment | 60 sec |
Superset B1 & B2
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| B1. Dumbbell Thrusters | Dumbbells | 4 | 10-12 | Moderate weight | No rest |
| B2. Burpees | Bodyweight | 4 | 8-10 | Bodyweight | 60 sec |
Superset C1 & C2
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| C1. Dumbbell Tricep Dips | Dumbbells + Bench | 4 | 10-12 | Bodyweight + weight | No rest |
| C2. Diamond Push-ups | Bodyweight | 4 | 8-10 | Bodyweight | 60 sec |
Push Day Advanced Strategy: The tri-set completely exhausts your pushing muscles through three different movement patterns and resistance types. The dumbbell thrusters combine a squat with an overhead press, making it a full-body exercise that will have your heart pounding.
PULL DAY – Phase 3
Tri-Set A1, A2 & A3
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| A1. Dumbbell Bent-Over Rows | Dumbbells | 4 | 10-12 | Increase from Phase 2 | No rest |
| A2. TRX Inverted Rows | TRX | 4 | 10-12 | Body angle adjustment | No rest |
| A3. Band Pull-Aparts | Resistance Band | 4 | 15 | Light resistance | 60 sec |
Superset B1 & B2
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| B1. Dumbbell Deadlift to Row | Dumbbells | 4 | 10-12 | Moderate weight | No rest |
| B2. TRX Y-Pulls | TRX | 4 | 10-12 | Body angle adjustment | 60 sec |
Superset C1 & C2
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| C1. Dumbbell 21s (Bicep Curls) | Dumbbells | 4 | 21 total (7+7+7) | Moderate weight | No rest |
| C2. TRX Bicep Curls | TRX | 4 | 10-12 | Body angle adjustment | 60 sec |
Pull Day Advanced Strategy: The “21s” bicep curl technique involves 7 partial reps in the bottom half of the movement, 7 partial reps in the top half, and 7 full reps. This creates an incredible burn and forces your muscles to work through different strength curves.
LEGS DAY – Phase 3
Tri-Set A1, A2 & A3
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| A1. Dumbbell Squat to Press | Dumbbells | 4 | 10-12 | Moderate weight | No rest |
| A2. Jump Squats | Bodyweight | 4 | 10-12 | Bodyweight | No rest |
| A3. Wall Sit | Bodyweight | 4 | 30-45 seconds | Bodyweight | 60 sec |
Superset B1 & B2
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| B1. Dumbbell Bulgarian Split Squats | Dumbbells + Bench | 4 | 10-12 each leg | Increase from Phase 2 | No rest |
| B2. Lateral Lunges | Bodyweight | 4 | 10 each leg | Bodyweight | 60 sec |
Superset C1 & C2
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest |
| C1. Dumbbell Single-Leg RDL | Dumbbells | 4 | 10 each leg | Moderate weight | No rest |
| C2. Single-Leg Calf Raises | Bodyweight | 4 | 15 each leg | Bodyweight | 60 sec |
Legs Day Advanced Strategy: The squat-to-press tri-set is brutal but incredibly effective. You’ll be working your legs, core, and shoulders simultaneously while your heart rate stays elevated throughout. The single-leg exercises challenge your balance and stability while building unilateral strength.
CORE DAY – Phase 3
Tri-Set A1, A2 & A3
| Exercise | Equipment | Sets | Reps/Time | Weight/Resistance | Rest |
| A1. Medicine Ball Slam to Squat | Medicine Ball | 4 | 12-15 | Increase from Phase 2 | No rest |
| A2. Mountain Climbers | Bodyweight | 4 | 20 total | Bodyweight | No rest |
| A3. Plank Hold | Bodyweight | 4 | 45-60 seconds | Bodyweight | 60 sec |
Superset B1 & B2
| Exercise | Equipment | Sets | Reps/Time | Weight/Resistance | Rest |
| B1. Kettlebell Turkish Get-ups | Kettlebell | 4 | 5 each side | Light-moderate weight | No rest |
| B2. Bear Crawl | Bodyweight | 4 | 10 steps forward/back | Bodyweight | 60 sec |
Superset C1 & C2
| Exercise | Equipment | Sets | Reps/Time | Weight/Resistance | Rest |
| C1. Sledgehammer Tire Strikes | Sledgehammer + Tire | 4 | 20 total | 10-15 lb sledge | No rest |
| C2. TRX Atomic Push-ups | TRX | 4 | 8-10 | Body angle adjustment | 60 sec |
Core Day Advanced Strategy: This is where Phase 3 gets really intense. The sledgehammer tire strikes are an incredible full-body conditioning exercise that will have you feeling like a warrior. Turkish get-ups are one of the most challenging exercises in existence, working every muscle in your body while improving mobility and stability.
Phase 3 Progression Guidelines
Week 9: Mastery Week
•Focus on learning the new movement patterns
•Don’t worry about heavy weights initially
•Master the tri-set rhythm and timing
•Use the 12Reps app videos extensively for new exercises
Week 10: Building Week
•Increase weights by 5-10% from Phase 2 ending weights
•Push yourself on the bodyweight exercises
•Focus on maintaining form even when exhausted
•This should feel challenging but manageable
Week 11: Intensity Week
•This is your hardest week of the entire program
•Maximum effort on every exercise
•Consider adding extra reps if weights feel easy
•Push through mental barriers – this is where growth happens
Week 12: Peak Week
•Peak performance and maximum effort
•Take final progress photos and measurements
•Celebrate how far you’ve come
•Start planning your next fitness goals
Advanced Techniques and Tips
Tri-Set Execution:
•Set up all three pieces of equipment before starting
•Transition between exercises in 5 seconds or less
•Don’t sacrifice form for speed
•Use the 12Reps app timer religiously
Mental Strategies:
•Break down tri-sets into smaller chunks mentally
•Focus on one exercise at a time
•Use positive self-talk during difficult moments
•Remember why you started this journey
Recovery Strategies:
•Prioritise sleep (7-9 hours per night)
•Stay hydrated throughout workouts
•Consider light stretching or yoga on rest days
•Listen to your body – some soreness is normal, pain is not
Phase 3 Troubleshooting
If tri-sets feel overwhelming:
•Start with regular supersets and add the third exercise in week 10
•Extend rest periods to 75 seconds initially
•Reduce weights by 10% until you adapt
If you can’t complete all reps:
•Focus on completing the first exercise with good form
•Modify bodyweight exercises as needed (knee push-ups, assisted movements)
•It’s better to do fewer reps with perfect form than more reps with poor form
If you’re not feeling challenged:
•Increase weights by 10-15%
•Add 2-3 extra reps to each exercise
•Reduce rest periods to 45 seconds
•Add an extra round to each tri-set/superset
Graduation Criteria and Success Indicators
By the end of Phase 3, you should be able to:
Physical Achievements:
•Complete all tri-sets with proper form
•Handle significantly more weight than Phase 1 (typically 50-100% increases)
•Perform advanced exercises like Turkish get-ups and single-leg RDLs
•Maintain good form even when fatigued
•Complete the entire workout without excessive fatigue
Mental Achievements:
•Feel completely comfortable in any gym environment
•Understand how to design your own workouts
•Know how your body responds to different training stimuli
•Have unshakeable confidence in your abilities
•Possess the knowledge to continue progressing independently
Body Composition Changes:
•Visible muscle definition and size increases
•Improved posture and movement quality
•Increased strength in daily activities
•Better body composition (more muscle, less fat)
•Enhanced athletic performance
What’s Next After Phase 3?
Completing this 12-week program is a massive achievement, but it’s just the beginning of your fitness journey. Here are some options for continuing your progress:
Option 1: Repeat the Program
•Start over with Phase 1 using your new strength levels as baselines
•Focus on different goals (such as increased strength, endurance, etc.).
•Try variations of the exercises you’ve mastered
Option 2: Advanced Programming
•Move to more complex training splits (upper/lower, body part splits)
•Incorporate periodisation and advanced techniques
•Add specialised training for specific goals
Option 3: Sport-Specific Training
•Use your newfound strength and conditioning for specific sports
•Join recreational leagues or fitness classes
•Try new activities like rock climbing, martial arts, or CrossFit
The most important thing is to keep moving forward. You’ve built an incredible foundation – now it’s time to build upon it and continue your transformation journey.
Conclusion: Your Journey Starts Now
As we reach the end of this comprehensive guide, I want you to take a moment to appreciate what you’re about to accomplish. This isn’t just a 12-week workout program, it’s a complete transformation system that will change not just your body, but your entire relationship with fitness and health.
Over the past decade of helping people transform their lives, I’ve seen this program work for complete beginners who were intimidated by the gym, busy professionals who thought they didn’t have time, and people who had tried and failed with other programs. The difference isn’t in their genetics or their circumstances – it’s in having a structured, progressive system combined with the right tools and mindset.
The 12Reps app isn’t just a nice-to-have addition to this program – it’s an integral part of your success. It removes the guesswork, provides expert guidance when you need it, and tracks your progress in ways that will keep you motivated throughout your entire journey. Every video demonstration, every rest timer, and every logged workout is designed to maximise your results and minimise your time spent figuring things out.
Remember, transformation doesn’t happen overnight. It happens through consistent daily actions compounded over time. Some days will be harder than others. Some workouts will feel amazing, others will feel like a struggle. That’s completely normal and part of the process. What matters is that you show up, do the work, and trust the process.
The knowledge you’ll gain from this program extends far beyond these 12 weeks. You’ll understand how your body responds to different types of training, how to progress safely and effectively, and how to maintain your results for the long term. These are skills that will serve you for decades to come.
Your journey starts the moment you step into that gym for your first Phase 1 workout. Trust the process, use the 12Reps app religiously, and prepare to amaze yourself with what you’re capable of achieving. I’m eager to see your transformation!
References {#references}
[1] Harvard Health Publishing. (2021). Want to live longer and better? Do strength training. https://www.health.harvard.edu/staying-healthy/want-to-live-longer-and-better-do-strength-training
[2] Mayo Clinic. (2023). Strength training: Get stronger, leaner, healthier. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
[3] Nerd Fitness. (2024). Gym Etiquette: 29 Unwritten Rules. https://www.nerdfitness.com/blog/gym-etiquette-101/
[4] Mayo Clinic Health System. (2025). 5 nutrition tips to maximize your workouts. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-nutrition-tips-to-maximize-your-workouts
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 specialising in strength training and recovery optimisation. He has helped hundreds of beginners transform their bodies and build lifelong healthy habits through structured, science-based training programs.
