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, Future Stronger You!
What’s up! I’m Will, and I’ve been helping people get absolutely jacked for over 10 years now. Today I’m going to share something that’s going to completely change your life , and I’m not being dramatic here. This 12-week strength training program, using the 12Reps app, isn’t just about looking good (though you will definitely look good). It’s about living longer, feeling amazing, having better relationships, and yes, even having a way better sex life.
I know that sounds crazy, but stick with me. After working with thousands of people, I’ve seen the same transformation happen over and over again. People start lifting weights, thinking they just want to lose some fat or build some muscle. But what actually happens is so much bigger than that.
The 12Reps app is, honestly, one of the best things to have happened to strength training in years. This isn’t just another workout tracker; it’s like having a personal trainer who never gets tired, never judges you, and is always there to push you to be better. The app uses smart technology to create the perfect workout for you every single time.
The Truth About Strength Training (That Nobody Talks About)
Let me tell you something that might blow your mind, Strength training is literally the closest thing we have to a magic pill. I’m not kidding. If there were a drug that could make you live longer, feel happier, look better, have more energy, sleep better, and improve your relationships, everyone would be taking it. Well, guess what? That drug exists, and it’s called lifting weights.
Here’s what most people don’t understand about strength training: it’s not just about your muscles. When you lift weights, you’re literally changing your body at the cellular level. You’re improving your heart health, boosting your brain function, balancing your hormones, and strengthening your bones. The 12Reps app understands this and creates workouts that maximise all these benefits, not just muscle growth.
The crazy thing is, most people think cardio is the answer to everything. Want to lose weight? Do cardio. Want to be healthy? Do cardio. But here’s the truth that the fitness industry doesn’t want you to know, strength training is actually way more effective for almost everything you want to achieve.
Why Strength Training is the ONLY Way to Lose Body Fat (For Real)
Okay, this might sound controversial, but I’m going to say it anyway: if you want to lose body fat and keep it off, strength training is the only thing that actually works long-term. Yeah, you can lose weight with cardio and dieting, but you’ll just gain it all back (and probably more) because you haven’t fixed the real problem.
Here’s what happens when you just do cardio and eat less: your body thinks there’s a famine happening. It slows down your metabolism, breaks down your muscle tissue for energy, and becomes very efficient at storing fat. This is why people who just diet and do cardio end up looking “skinny fat”, they’re smaller but still soft and flabby.
However, when you engage in strength training, something amazing happens. You build muscle, and muscle tissue burns calories 24/7, even when you’re sleeping. Every pound of muscle you build increases your metabolism permanently. The 12Reps app is designed to help you build the maximum amount of muscle possible, which means you’ll be burning more calories all day long.
Additionally, strength training creates a phenomenon known as EPOC, or Excess Post-Exercise Oxygen Consumption. This fancy term essentially means that your body continues to burn extra calories for hours after your workout is complete. It’s like your metabolism gets supercharged. The 12Reps app structures your workouts to maximise this effect, so you’re literally burning fat while you’re sitting on the couch watching Netflix.
How Strength Training Adds Years to Your Life (The Science is real )
This is where things get really interesting. Recent studies have shown that individuals who engage in regular strength training live significantly longer than those who don’t [1]. We’re not talking about a few months here, we’re talking about years of extra life.
One study found that adding just 90 minutes of strength training per week could slow down biological ageing by almost four years [2]. Think about that for a second, you could literally turn back the clock on your body just by lifting weights for an hour and a half each week. That’s less time than most people spend watching TV in a single day.
But it’s not just about living longer, it’s about living better. Strength training helps prevent almost every major disease that kills people as they get older. Heart disease, diabetes, osteoporosis, and dementia; strength training protects against all of them. The 12Reps app creates workouts specifically designed to provide you with these longevity benefits.
The reason strength training is so powerful for longevity is that it addresses the root cause of ageing – muscle loss. Starting around age 30, we lose about 3-8% of our muscle mass per decade. This muscle loss is what causes people to become weak, frail, and dependent as they age. But strength training completely reverses this process. You can actually be stronger at 50 than you were at 30 if you train consistently.
The Sex Drive Connection (Yeah, We’re Going There)
Alright, let’s talk about something that most fitness articles are too scared to mention – how strength training can completely transform your sex life. This isn’t some weird side effect – it’s actually one of the most well-documented benefits of resistance training.
When you lift weights, your body produces more testosterone – and this applies to both men and women. Testosterone is basically the hormone of desire, confidence, and energy. Higher testosterone levels mean higher sex drive, better performance, and more satisfaction.
But it’s not just about hormones. Strength training improves blood flow throughout your entire body, including to all the important areas. Better circulation means better sensitivity and better function. Plus, when you’re stronger and more confident in your body, you’re naturally more attractive and more interested in intimacy.
I’ve had countless clients tell me that their relationships improved dramatically after they started strength training. They feel more confident, more energetic, and more attractive. Their partners notice the difference too. The 12Reps app helps you build the kind of strength and confidence that carries over into every area of your life.
How Being Strong Makes You a Better Partner, Friend, and Family Member
Here’s something that might surprise you, strength training doesn’t just make you physically stronger, it makes you mentally and emotionally stronger too. When you can deadlift twice your body weight or do 20 perfect push-ups, you start to believe you can handle anything life throws at you.
This confidence and resilience make you a better person to be around. You’re less stressed, less anxious, and more positive. You have more energy to give to the people you care about. You’re more patient with your kids, more supportive of your friends, and more present in your relationships.
Plus, when you feel good about yourself, you naturally treat others better. You’re not constantly worried about how you look or how you feel, so you can focus on being there for the people in your life. The 12Reps app helps you build comprehensive strength that improves every aspect of your life.
I’ve seen this transformation happen so many times. People start lifting weights to look better, but what they get is so much more valuable; they become better versions of themselves. They’re more confident, more capable, and more fun to be around.
Why the 12Reps App is a Game-Changer
Let me tell you why the 12Reps app is absolutely revolutionary. Most workout apps simply provide a list of exercises and call it a day. However, the 12Reps app actually considers what you need and creates the perfect workout for you every single time.
The app utilises artificial intelligence to analyse your progress, preferences, and goals. It knows when you’re getting stronger and automatically adjusts your workouts to keep challenging you. It knows when you’re tired and suggests modifications. It’s like having a personal trainer who’s available 24/7 and never has a bad day.
What I love most about the 12Reps app is how it tracks everything that matters. It doesn’t just count your reps, it tracks your volume, your intensity, your progress over time, and even your personal records. This data is incredibly motivating and helps you see how much you’re improving even when you don’t feel it.
The app also has an amazing exercise library with detailed video demonstrations. Proper form is absolutely crucial for getting results and avoiding injury, and the 12Reps app makes sure you’re doing every exercise correctly. This is especially important for beginners who may not be familiar with the distinction between a good and a bad rep.
The Push/Pull/Legs Split: The Perfect Training System
The workout system I’m going to share with you is called a push/pull/legs split, and it’s honestly the best way to train for most people. This system categorises your exercises into three categories: pushing movements (such as bench press and shoulder press), pulling movements (like rows and pull-ups), and leg exercises (like squats and deadlifts).
This split is perfect because it allows you to train each muscle group with high intensity while still giving adequate recovery time. Recovery is when your muscles actually grow and get stronger, so this balance is crucial. The 12Reps app optimises this split by adjusting the exercises, sets, and reps based on your individual needs and progress.
Each workout in this split takes approximately 45-60 minutes, which is ideal for busy individuals seeking maximum results in minimal time. You’ll train three times per week with at least one rest day between sessions. This frequency is ideal for building strength and muscle while allowing your body to recover and adapt.
The beauty of the push/pull/legs split is its flexibility. You can do it with just dumbbells, or you can use a full gym with all the fancy equipment. The 12Reps app adapts the workouts based on what equipment you have available, so you never have to skip a workout because you don’t have the right tools.
Equipment That Actually Works
For this program, we will focus on four types of equipment that offer the best value for your investment: dumbbells, TRX suspension trainers, kettlebells, and gym machines. This combination allows you to work every muscle in your body effectively while keeping things simple and straightforward.
Dumbbells are absolutely essential because they allow for a full range of motion and force you to stabilise the weight. This engages more muscles and builds functional strength that carries over to real life. The 12Reps app features hundreds of dumbbell exercises and recommends the most suitable ones for your specific goals.
TRX suspension trainers are amazing because they utilise your body weight as resistance and can be adjusted to suit any fitness level. They’re also great for core stability and functional movement patterns. The app includes TRX exercises that complement your dumbbell and machine work perfectly.
Kettlebells are fantastic for building power, endurance, and total-body strength. They’re especially beneficial for exercises that combine strength and cardio, which is ideal for achieving fat loss. The 12Reps app knows how to integrate kettlebell exercises into your routine for maximum benefit.
Gym machines provide stability and safety, especially when you’re lifting heavier weights. They also allow you to isolate specific muscles and really focus on building strength in weak areas. The app includes machine exercises that perfectly complement your free weight training.
The Complete 12-Week Push/Pull/Legs Program
Look, I could go on about the benefits of strength training all day, but the only way you’ll experience them is by actually getting started. The 12Reps app makes it easier than ever to begin your transformation journey.
Download the app today and start with Phase 1 of this program. In just 12 weeks, you’ll be amazed at how much your life has changed. You’ll be stronger, healthier, more confident, and happier. Your relationships will improve, your energy will skyrocket, and you’ll feel like the best version of yourself.
The 12Reps app will be with you every step of the way, providing guidance, motivation, and support. This isn’t just a workout program; it’s a complete lifestyle transformation that will benefit you for the rest of your life.
Your stronger, healthier, happier future is waiting. The 12Reps app is ready to take you there. All you have to do is take the first step.
Alright, let’s get to the good stuff! Here’s your complete 12-week transformation program. Each phase builds on the previous one, and the 12Reps app will help you progress smoothly through all three phases. Remember, consistency is key – stick to the program and let the app guide your progress.
This phase is all about learning proper form, building a solid base of strength, and getting your body accustomed to regular training. The 12Reps app will help you master each movement before progressing to heavier weights.
Exercise | Equipment | Sets | Reps | Weight Range | Rest Period |
Dumbbell Bench Press | Dumbbells | 4 | 10-12 | 15-30 lbs each | 90 seconds |
Dumbbell Shoulder Press | Dumbbells | 4 | 10-12 | 10-20 lbs each | 90 seconds |
Chest Press Machine | Machine | 4 | 10-12 | 40-80 lbs | 90 seconds |
Dumbbell Lateral Raises | Dumbbells | 4 | 10-12 | 5-15 lbs each | 60 seconds |
TRX Chest Press | TRX | 4 | 10-12 | Bodyweight | 60 seconds |
Dumbbell Tricep Extensions | Dumbbells | 4 | 10-12 | 8-15 lbs each | 60 seconds |
Kettlebell Overhead Press | Kettlebell | 4 | 10-12 | 15-35 lbs | 90 seconds |
Plank Hold | Bodyweight | 4 | 30-60 sec | Bodyweight | 60 seconds |
Exercise | Equipment | Sets | Reps | Weight Range | Rest Period |
Lat Pulldown Machine | Machine | 4 | 10-12 | 50-90 lbs | 90 seconds |
Dumbbell Bent-Over Rows | Dumbbells | 4 | 10-12 | 15-30 lbs each | 90 seconds |
TRX Inverted Rows | TRX | 4 | 10-12 | Bodyweight | 60 seconds |
Dumbbell Bicep Curls | Dumbbells | 4 | 10-12 | 8-20 lbs each | 60 seconds |
Cable/Machine Seated Rows | Machine | 4 | 10-12 | 40-80 lbs | 90 seconds |
Dumbbell Reverse Flyes | Dumbbells | 4 | 10-12 | 5-12 lbs each | 60 seconds |
Kettlebell High Pulls | Kettlebell | 4 | 10-12 | 20-40 lbs | 90 seconds |
Russian Twists | Kettlebell | 4 | 10-12 each side | 10-25 lbs | 60 seconds |
Exercise | Equipment | Sets | Reps | Weight Range | Rest Period |
Dumbbell Goblet Squats | Dumbbells | 4 | 10-12 | 25-50 lbs | 90 seconds |
Leg Press Machine | Machine | 4 | 10-12 | 100-200 lbs | 90 seconds |
Dumbbell Romanian Deadlifts | Dumbbells | 4 | 10-12 | 20-40 lbs each | 90 seconds |
TRX Pistol Squats (Assisted) | TRX | 4 | 10-12 each leg | Bodyweight | 60 seconds |
Kettlebell Swings | Kettlebell | 4 | 10-12 | 25-50 lbs | 60 seconds |
Dumbbell Walking Lunges | Dumbbells | 4 | 10-12 each leg | 10-25 lbs each | 90 seconds |
Calf Raise Machine | Machine | 4 | 10-12 | 80-150 lbs | 60 seconds |
TRX Mountain Climbers | TRX | 4 | 10-12 each leg | Bodyweight | 60 seconds |
Now we’re getting serious! This phase increases intensity and volume. The 12Reps app will help you push your limits while maintaining perfect form. You should start seeing significant changes in your strength and physique during this phase.
Exercise | Equipment | Sets | Reps | Weight Range | Rest Period |
Dumbbell Bench Press | Dumbbells | 4 | 10-12 | 20-40 lbs each | 2 minutes |
Dumbbell Shoulder Press | Dumbbells | 4 | 10-12 | 15-25 lbs each | 2 minutes |
Chest Press Machine | Machine | 4 | 10-12 | 60-120 lbs | 2 minutes |
Dumbbell Lateral Raises | Dumbbells | 4 | 10-12 | 8-20 lbs each | 90 seconds |
TRX Chest Press (Decline) | TRX | 4 | 10-12 | Bodyweight | 90 seconds |
Dumbbell Tricep Extensions | Dumbbells | 4 | 10-12 | 12-20 lbs each | 90 seconds |
Kettlebell Overhead Press | Kettlebell | 4 | 10-12 | 25-45 lbs | 2 minutes |
Plank to Push-Up | Bodyweight | 4 | 10-12 | Bodyweight | 90 seconds |
Exercise | Equipment | Sets | Reps | Weight Range | Rest Period |
Lat Pulldown Machine | Machine | 4 | 10-12 | 70-120 lbs | 2 minutes |
Dumbbell Bent-Over Rows | Dumbbells | 4 | 10-12 | 20-40 lbs each | 2 minutes |
TRX Inverted Rows (Feet Elevated) | TRX | 4 | 10-12 | Bodyweight | 90 seconds |
Dumbbell Bicep Curls | Dumbbells | 4 | 10-12 | 12-25 lbs each | 90 seconds |
Cable/Machine Seated Rows | Machine | 4 | 10-12 | 60-100 lbs | 2 minutes |
Dumbbell Reverse Flyes | Dumbbells | 4 | 10-12 | 8-15 lbs each | 90 seconds |
Kettlebell High Pulls | Kettlebell | 4 | 10-12 | 30-50 lbs | 2 minutes |
Russian Twists | Kettlebell | 4 | 10-12 each side | 15-35 lbs | 90 seconds |
Exercise | Equipment | Sets | Reps | Weight Range | Rest Period |
Dumbbell Goblet Squats | Dumbbells | 4 | 10-12 | 35-65 lbs | 2 minutes |
Leg Press Machine | Machine | 4 | 10-12 | 150-300 lbs | 2 minutes |
Dumbbell Romanian Deadlifts | Dumbbells | 4 | 10-12 | 30-50 lbs each | 2 minutes |
TRX Pistol Squats | TRX | 4 | 10-12 each leg | Bodyweight | 90 seconds |
Kettlebell Swings | Kettlebell | 4 | 10-12 | 35-65 lbs | 90 seconds |
Dumbbell Walking Lunges | Dumbbells | 4 | 10-12 each leg | 15-35 lbs each | 2 minutes |
Calf Raise Machine | Machine | 4 | 10-12 | 120-200 lbs | 90 seconds |
TRX Mountain Climbers | TRX | 4 | 10-12 each leg | Bodyweight | 90 seconds |
This is where the magic happens! You’ll be lifting weights you never thought possible and looking better than ever. The 12Reps app will help you peak at exactly the right time and maximize your results.
Exercise | Equipment | Sets | Reps | Weight Range | Rest Period |
Dumbbell Bench Press | Dumbbells | 4 | 10-12 | 25-50 lbs each | 2-3 minutes |
Dumbbell Shoulder Press | Dumbbells | 4 | 10-12 | 20-35 lbs each | 2-3 minutes |
Chest Press Machine | Machine | 4 | 10-12 | 80-150 lbs | 2-3 minutes |
Dumbbell Lateral Raises | Dumbbells | 4 | 10-12 | 10-25 lbs each | 2 minutes |
TRX Chest Press (Single Arm) | TRX | 4 | 10-12 each arm | Bodyweight | 2 minutes |
Dumbbell Tricep Extensions | Dumbbells | 4 | 10-12 | 15-25 lbs each | 2 minutes |
Kettlebell Overhead Press | Kettlebell | 4 | 10-12 | 35-55 lbs | 2-3 minutes |
Plank to Push-Up | Bodyweight | 4 | 10-12 | Bodyweight + Weight Vest | 2 minutes |
Exercise | Equipment | Sets | Reps | Weight Range | Rest Period |
Lat Pulldown Machine | Machine | 4 | 10-12 | 90-150 lbs | 2-3 minutes |
Dumbbell Bent-Over Rows | Dumbbells | 4 | 10-12 | 25-50 lbs each | 2-3 minutes |
TRX Inverted Rows (Single Arm) | TRX | 4 | 10-12 each arm | Bodyweight | 2 minutes |
Dumbbell Bicep Curls | Dumbbells | 4 | 10-12 | 15-30 lbs each | 2 minutes |
Cable/Machine Seated Rows | Machine | 4 | 10-12 | 80-130 lbs | 2-3 minutes |
Dumbbell Reverse Flyes | Dumbbells | 4 | 10-12 | 10-20 lbs each | 2 minutes |
Kettlebell High Pulls | Kettlebell | 4 | 10-12 | 40-65 lbs | 2-3 minutes |
Russian Twists | Kettlebell | 4 | 10-12 each side | 20-45 lbs | 2 minutes |
Exercise | Equipment | Sets | Reps | Weight Range | Rest Period |
Dumbbell Goblet Squats | Dumbbells | 4 | 10-12 | 45-80 lbs | 2-3 minutes |
Leg Press Machine | Machine | 4 | 10-12 | 200-400 lbs | 2-3 minutes |
Dumbbell Romanian Deadlifts | Dumbbells | 4 | 10-12 | 40-65 lbs each | 2-3 minutes |
TRX Pistol Squats (Weighted) | TRX | 4 | 10-12 each leg | Bodyweight + Weight | 2 minutes |
Kettlebell Swings | Kettlebell | 4 | 10-12 | 45-80 lbs | 2 minutes |
Dumbbell Walking Lunges | Dumbbells | 4 | 10-12 each leg | 20-45 lbs each | 2-3 minutes |
Calf Raise Machine | Machine | 4 | 10-12 | 150-250 lbs | 2 minutes |
TRX Mountain Climbers | TRX | 4 | 10-12 each leg | Bodyweight + Weight Vest | 2 minutes |
The Science Behind the Program
This program is based on decades of research into optimal training methods. The push/pull/legs split enables maximum recovery while maintaining a high training frequency. The 4 sets of 10-12 reps protocol is perfect for building both strength and muscle mass [3].
The equipment selection ensures that you can effectively work every muscle group, providing variety to prevent boredom and plateaus. The progressive overload built into each phase ensures continuous adaptation and improvement.
The 12Reps app uses this scientific foundation and adds personalisation based on your individual response to training. This combination of proven methods and individual optimisation is what makes this program so effective.
Your Transformation Timeline
Weeks 1-2: You’ll start feeling more energetic and confident. Sleep quality often improves, and you might notice better mood stability.
Weeks 3-4: Strength gains become noticeable. You’ll start to notice some physical changes, and others may begin to comment on your improved appearance.
Weeks 5-6: Significant strength and muscle gains. Your clothes will fit differently, and you’ll feel much more confident in your body.
Weeks 7-8: Major transformation becomes obvious. You’ll be lifting weights you never thought possible and looking better than you have in years.
Weeks 9-10: Peak strength and confidence. You’ll feel like a completely different person, stronger, healthier, and more capable.
Weeks 11-12: Final transformation phase. You’ll have built habits that will last a lifetime and achieved results that seemed impossible 12 weeks ago.
Beyond the 12 Weeks
This program is designed to be the beginning of your lifelong fitness journey, not the end. The 12Reps app will help you transition into your next training phase, whether that’s building more muscle, increasing strength, or maintaining your results.
The habits you build during these 12 weeks, consistency, progressive overload, proper form, and recovery, will serve you for the rest of your life. The 12Reps app will continue to evolve your training as your goals and needs change.
References
[1] https://www.health.harvard.edu/staying-healthy/strength-training-might-lengthen-life – Harvard Health study showing that strength training twice weekly combined with aerobic exercise can reduce mortality risk by 30% and significantly extend lifespan.
[2] https://www.prevention.com/fitness/a63238499/strength-training-adds-years-to-your-life-study/ – Prevention Magazine reporting on research that found 90 minutes of weekly strength training can slow biological aging by almost four years.
[3] https://pubmed.ncbi.nlm.nih.gov/22777332/ – PubMed study demonstrating that resistance training can increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg in just 10 weeks.
