12 Week Strength Program
Phase 1: Get your strength back
1. Get technique down on all big lifts.
2. Build strength base
3. Fix weak points
Training split: 4 days a week.
2 days on, 1 off, 1 on, 1 off, 1 on, 1 off, repeat
Monday: Upper body pressing
Tuesday: lower body
Wednesday: off
Thursday: upper body pressing
Friday: off
Saturday: Back/posterior chain
Note: For sets & Reps in BOLD, Reference the last page for descriptions on how
to perform them.
Setup:
1. Main lift (bench, squat, deadlift, overhead press) Get stronger!
2. Assistance lift: strengthen weak point in main lift
3. Accessory lift: Build muscle in muscles used in main lift
4. Accessory lift: build muscle in muscles used in main lift
5. Weighted carries: Add muscle, build core strength, build up work capacity
Week 1
Monday: Upper body pressing
A. Bench press 5 sets of 5 - double progression
B. Overhead press 4 sets of 4-6
C. Flat dumbbell press 3 sets of 6-8
D. Decline Kettle bell extensions 3 sets of 6-8
E. Overhead walks with kettle bells 3 walks for 80 meters
Tuesday: lower body
A. Squats 5 sets of 5 double progression
B. Pause front squats 4 sets of 4-6 (2 second pause)
C. Bulgarian split squats 3 sets of 10-12
D. Farmers walks 3 carries of 80 meters
E. Cable crunches 4 sets of 8-18
Thursday: Upper body pressing
A. Overhead press 5 sets of 5 double progression
B. Pause Bench press 4 sets of 4-6 (2 second pause)
C. Standing overhead dumbbell press 3 sets of 6-8 reps
D. Dips 3 sets of 6-8
E. Overhead kettle bell walks 3 walks for 80 meters
Saturday: Back/posterior chain
A. Deadlift 5 sets of 5 double progression
B. Trap bar deadlift 4 sets of 4-6
C. Pull-ups supinated grip 3 sets of 6-8
D. Dumbbell rows 3 sets 6-8
E. Bicep curls 3 sets 8-12
F. Farmers walks 3 carries of 80 meters
Week 2
Monday: Upper body pressing
A. Bench press 5 sets of 5 - double progression
B. Overhead press 4 sets of 4-6
C. Flat dumbbell press 3 sets of 6-8
D. Decline Kettle bell extensions 3 sets of 6-8
E. Overhead walks with kettle bells 4 walks for 80 meters - same weight as
Week 1
Tuesday: lower body
A. Squats 5 sets of 5 double progression
B. Pause front squats 4 sets of 4-6 (2 second pause)
C. Bulgarian split squats 3 sets of 10-12
D. Farmers walks 4 carries of 80 meters same weight as week 1
E. Cable crunches 4 sets of 8-18
Thursday: Upper body pressing
A. Overhead press 5 sets of 5 double progression
B. Pause Bench press 4 sets of 4-6 (2 second pause)
C. Standing overhead dumbbell press 3 sets of 6-8 reps
D. Dips 3 sets of 6-8
E. Overhead kettle bell walks 4 walks for 80 meters same weight as week
1
Saturday: Back/posterior chain
A. Deadlift 5 sets of 5 double progression
B. Trap bar deadlift 4 sets of 4-6
C. Pull-ups supinated grip 3 sets of 6-8
D. Dumbbell rows 3 sets 6-8
E. Bicep curls 3 sets 8-12
F. Farmers walks 4 carries of 80 meters same weight as week 1
Week 3
Monday: Upper body pressing
A. Bench press 5 sets of 5 - double progression
B. Overhead press 4 sets of 4-6
C. Flat dumbbell press 3 sets of 6-8
D. Decline Kettle bell extensions 3 sets of 6-8
E. Overhead walks with kettle bells 3 walks for 60 meters (heavier!)
Tuesday: lower body
A. Squats 5 sets of 5 double progression
B. Pause front squats 4 sets of 4-6 (2 second pause)
C. Bulgarian split squats 3 sets of 10-12
D. Farmers walks 3 carries of 60 meters (heavier!)
E. Cable crunches 4 sets of 8-18
Thursday: Upper body pressing
A. Overhead press 5 sets of 5 double progression
B. Pause Bench press 4 sets of 4-6 (2 second pause)
C. Standing overhead dumbbell press 3 sets of 6-8 reps
D. Dips 3 sets of 6-8
E. Overhead kettle bell walks 3 walks for 60 meters (heavier!)
Saturday: Back/posterior chain
A. Deadlift 5 sets of 5 double progression
B. Trap bar deadlift 4 sets of 4-6
C. Pull-ups supinated grip 3 sets of 6-8
D. Dumbell rows 3 sets 6-8
E. Bicep curls 3 sets 8-12
F. Farmers walks 3 carries of 60 meters (heavier!)
Week 4
Monday: Upper body pressing
A. Bench press 3 reps Every minute on the minute for 10 minutes
B. Push press 4 sets of 4-6
C. Incline dumbbell press 3 sets of 6-8
D. Dips 3 sets of 6-8
E. Overhead walks with kettle bells 4 walks for 60 meters same weight as
week 3
Tuesday: lower body
A. Squats 3 reps Every minute on the minute for 10 minutes
B. Front squats 4 sets of 4-6
C. Leg press 3 sets of 10-12
D. Farmers walks 4 carries of 80 meters same weight as week 3
E. Cable crunches super set with v ups 4 sets of 8-18
Thursday: Upper body pressing
A. Overhead press 3 reps Every minute on the minute for 10 minutes
B. Close grip Bench press 4 sets of 4-6
C. One arm standing dumbbell press 3 sets of 6-8 reps
D. Dips 3 sets of 6-8
E. Overhead kettle bell walks 4 walks for 80 meters same weight as week
3
Saturday: Back/posterior chain
A. Deadlift 3 reps Every minute on the minute for 10 minutes
B. Pull-ups semi supinated grip 3 sets of 6-8
C. One arm barbell rows 3 sets 6-8
D. Back extensions 3 sets of 12
E. Bicep curls 3 sets 8-12
F. Farmers walks 4 carries of 80 meters same weight as week 3
Week 5
Monday: Upper body pressing
A. Bench press 3 reps Every minute on the minute for 11 minutes
B. Push press 4 sets of 4-6
C. Incline dumbbell press 3 sets of 6-8
D. Dips 3 sets of 6-8
E. Overhead walks with kettle bells 3 walks for 60 meters (heavier!)
Tuesday: lower body
A. Squats 3 reps Every minute on the minute for 11 minutes
B. Front squats 4 sets of 4-6
C. Leg press 3 sets of 10-12
D. Farmers walk 3 carries of 60 meters (heavier!)
E. Cable crunches super set with v ups 4 sets of 8-18
Thursday: Upper body pressing
A. Overhead press 3 reps Every minute on the minute for 11 minutes
B. Close grip Bench press 4 sets of 4-6
C. One arm standing dumbbell press 3 sets of 6-8 reps
D. Dips 3 sets of 6-8
E. Overhead kettle bell walks 3 walks for 60 meters (heavier!)
Saturday: Back/posterior chain
A. Deadlift 3 reps Every minute on the minute for 11 minutes
B. Pull-ups semi supinated grip 3 sets of 6-8
C. One arm barbell rows 3 sets 6-8
D. Back extensions 3 sets of 12
E. Bicep curls 3 sets 8-12
F. Farmers walk 3 carries of 60 meters (heavier!)
Week 6
Monday: Upper body pressing
A. Bench press 3 reps Every minute on the minute for 12 minutes
B. Push press 4 sets of 4-6
C. Incline dumbbell press 3 sets of 6-8
D. Dips 3 sets of 6-8
E. Overhead walks with kettle bells 4 walks for 60 meters same weight as
week 5
Tuesday: lower body
A. Squats 3 reps Every minute on the minute for 12 minutes
B. Front squats 4 sets of 4-6
C. Leg press 3 sets of 10-12
D. Farmers walks 4 carries of 60 meters same weight as week 5
E. Cable crunches super set with v ups 4 sets of 8-18
Thursday: Upper body pressing
A. Overhead press 3 reps Every minute on the minute for 12 minutes
B. Close grip Bench press 4 sets of 4-6
C. One arm standing dumbbell press 3 sets of 6-8 reps
D. Dips 3 sets of 6-8
E. Overhead kettle bell walks 4 walks for 60 meters same weight as week
5
Saturday: Back/posterior chain
A. Deadlift 3 reps Every minute on the minute for 12 minutes
B. Pull-ups semi supinated grip 3 sets of 6-8
C. One arm barbell rows 3 sets 6-8
D. Back extensions 3 sets of 12
E. Bicep curls 3 sets 8-12
F. Farmers walks 4 carries of 60 meters same weight as week 5
Phase 2: Pack on the muscle
1. Break Rep personal records in main lifts
2. Use High intensity techniques to pack on muscle
Training Split: 4 days per week. Two workouts, alternate between each: Chest,
shoulders, triceps and Legs/back
Main lift progression: For the first lift of each session you will you the % of your
1 rep max written down (I will figure out what your max is for each lift), the last
set with a + sign means an all out effort, to failure.
For example: Week 7 Day 1 chest, shoulders, triceps (Bench max: 100 say)
Set 1: 65kg (65%)*5 reps, set 2: 75Kg(75%)*5 reps, set 3: 85kg(85%)*5 reps
minimum (but do as many as your can)
Week 7
Monday: Chest, shoulders, triceps
A. Bench press 65%*5 75%*5 85%*5+(all out to failure)
B. Overhead press 2 sets of 8, 1 set of 6-8 rest pause
C. Flat dumbbell press 2 sets of 8, 1 set of 6-8-10 drop back sets
D. Dumbbell flyes 2 sets of 8, 1 set of 8-10 rest pause
E. Decline Kettle bell extensions 2 sets of 8, 1 set of 6-8-10 drop back
Tuesday: Legs & back
A. Squats 65%*5 75%*5 85%*5+(all out to failure)
B. Leg press 2 sets of 8, 1 set of 6-8 rest pause
C. Pull ups 2 sets of 8, 1 set of 6-8 rest pause
D. Machine row 2 sets of 8, 1 set of 6-8 rest pause
E. Barbell curls 2 sets of 8, 1 set of 6-8-10 drop back sets
Thursday: Chest, shoulders, triceps
A. Overhead press 65%*5 75%*5 85%*5+(all out to failure)
B. Incline bench press 2 sets of 8, 1 set of 6-8 rest pause
C. Standing dumbbell press 2 sets of 8, 1 set of 6-8 rest pause
D. Dips 2 sets of 8, 1 set of 6-8 rest pause
E. Side raises 2 sets of 8, 1 set of 6-8-10 drop back sets
Saturday: Legs & back
F. Deadlift 65%*5 75%*5 85%*5+(all out to failure)
G. Hack squat 2 sets of 8, 1 set of 6-8 rest pause
H. Pull downs 2 sets of 8, 1 set of 6-8 rest pause
I. Dumbbell rows 2 sets of 8, 1 set of 6-8-10 drop back sets
J. Dumbbell curl 2 sets of 8, 1 set of 6-8 rest pause
Week 8
Monday: Chest, shoulders, triceps
A. Bench press 70%*3 80%*3 90%*3+(all out set to failure)
B. Overhead press 2 sets of 8, 1 set of 6-8 rest pause
C. Flat dumbbell press 2 sets of 8, 1 set of 6-8-10 drop back sets
D. Dumbbell flyes sets of 8, 1 set of 6-8 rest pause
E. Overhead walks with kettle bells 3-4 walks for 50-80 meters
Tuesday: Legs & back
A. Squats 70%*3 80%*3 90%*3+(all out set to failure)
B. Leg press 2 sets of 8, 1 set of 6-8 rest pause
C. Pull ups 2 sets of 8, 1 set of 6-8 rest pause
D. Machine row 2 sets of 8, 1 set of 6-8 rest pause
E. Barbell curls 1 set of 6-8-10 drop back sets
Thursday: Chest, shoulders, triceps
A. Overhead press 70%*3 80%*3 90%*3+(all out set to failure)
B. Incline bench press 2 sets of 8, 1 set of 6-8 rest pause
C. Standing dumbbell press 2 sets of 8, 1 set of 6-8 rest pause
D. Dips 2 sets of 8, 1 set of 6-8 rest pause
E. Side raises 2 sets of 8, 1 set of 6-8-10 drop back sets
Saturday: Legs & back
A. Deadlift 70%*3 80%*3 90%*3+(all out set to failure)
B. Hack squat 2 sets of 8, 1 set of 6-8 rest pause
C. Pull downs 2 sets of 8, 1 set of 6-8 rest pause
D. Dumbbell rows 2 sets of 8, 1 set of 6-8-10 drop back sets
E. Dumbbell curls 2 sets of 8, 1 set of 6-8 rest pause
Week 9
Monday: Chest, shoulders, triceps
A. Bench press 75%*3 85%*3 95%*3+(all out set to failure)
B. Overhead press 2 sets of 8, 1 set of 6-8 rest pause
C. Flat dumbbell press 2 sets of 8, 1 set of 6-8-10 drop back sets
D. Dumbbell flyes sets of 8, 1 set of 6-8 rest pause
E. Overhead walks with kettle bells 3-4 walks for 50-80 meters
Tuesday: Legs & back
A. Squats 75%*3 85%*3 95%*3+(all out set to failure)
B. Leg press 2 sets of 8, 1 set of 6-8 rest pause
C. Pull ups 2 sets of 8, 1 set of 6-8 rest pause
D. Machine row 2 sets of 8, 1 set of 6-8 rest pause
E. Barbell curls 1 set of 6-8-10 drop back sets
Thursday: Chest, shoulders, triceps
A. Overhead press 75%*3 85%*3 95%*3+(all out set to failure)
B. Incline bench press 2 sets of 8, 1 set of 6-8 rest pause
C. Standing dumbbell press 2 sets of 8, 1 set of 6-8 rest pause
D. Dips 2 sets of 8, 1 set of 6-8 rest pause
E. Side raises 2 sets of 8, 1 set of 6-8-10 drop back sets
Saturday: Legs & back
A. Deadlift 75%*3 85%*3 95%*3+(all out set to failure)
B. Hack squat 2 sets of 8, 1 set of 6-8 rest pause
C. Pull downs 2 sets of 8, 1 set of 6-8 rest pause
D. Dumbbell rows 2 sets of 8, 1 set of 6-8-10 drop back sets
E. Dumbbell curls 2 sets of 8, 1 set of 6-8 rest pause
5 sets of 5 - double progression
Double progression method after a few progressively heavier warm up sets of
5 reps, select a working weight you can get around 8 reps with and shoot for 5
sets of 5 reps with the same weight. The first session you may get 1st set: 5 reps,
2nd set: 5 reps. 3rd set: 4reps. 4th set: 3 reps. 5th set: 2 reps - Stick with the same
weight every workout until you can get all 5 sets of 5 reps. If/when you do, add
weight (5kg for upper body, 10kg for lower) for the next session.
3 reps Every minute on the minute for 10-12 minute
Select a weight you can lift about 6-8 times. You will set a timer for 10-12
minutes depending on the week and you will perform 3 reps of the lift every
minute on the minute (so 10-12 sets). This does not mean 60 seconds rest; you
lift at the 1 minute mark, 2 minute mark, 3 minute mark etc. For example your
first lift of 3 reps on squats takes 10 seconds, this means you have 50 seconds
until the next minute mark where you must be starting the next set.
Rest pause
Perform the set for 6-8 reps (all out effort) Rack the bar and rest 15 seconds,
then lift the weight again (youll probably get 3 or 4 reps) rest another 15
seconds and lift again (probably get 1 or two reps). Its basically 3 mini sets in
one.
Drop back method
Select a weight and do a heavy set of 6, then drop the weight by 25% and
immediately do 8 reps, drop another 25% and immediately do 10 reps.
