Twelve-Week Strength

Why It Works

Twelve-Week Strength is for people who have trained for six months or more and want to lift heavier. It is built around four barbell lifts: the back squat, the bench press, the deadlift and the military press. Each session starts with one or two of them, while you are fresh.

You train four days a week, two lower body sessions and two upper body sessions. Strength comes from practising heavy lifts often, so the main lifts use low reps, long rests and steady weight increases. The exercises after them use more reps. They build the muscles that hold your position in the big lifts: your upper back, glutes, hamstrings, core and arms.

The twelve weeks run in three blocks of four. In the first three weeks of each block you add weight to the main lifts. Week 4 of each block is lighter, so you recover before the next one starts heavier. By weeks 9 to 11 the main lifts are the heaviest of the programme.

Main lifts finish with about two reps left in the tank. You test the squat, bench press and deadlift in week 1 and again in week 12, so you can see how much stronger you are.

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Both files are free. The PDF has every session, ready to print or keep on your phone. The Excel tracker logs your weights and reps each week and charts your progress.

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How to Use It

Your week

Mon Day 1 Lower Body, Back Squat
Tue Day 2 Upper Body, Bench Press and Row
Wed
Thu Day 3 Lower Body, Deadlift
Fri Day 4 Upper Body, Military Press and Pulldown
Sat
Sun

How Hard Should It Feel?

Every exercise has an effort target, such as "2 left in the tank (RIR 2)". RIR stands for Reps in Reserve: how many more good reps you could have done when you stop the set. Choose a weight that leaves you that many reps short.

0	Nothing left	Another rep would fail or break your form.
1	One left	You could do one more good rep, and no more.
2	Two left	Hard work, with two good reps to spare.
3+	Three or more left	You could do three or more reps, so push a little harder next set.

How to Progress

Each exercise has a rep range, such as 8–12. Use the same weight for every set and stay inside the range.

When you reach the top of the range on every set with good form, add the smallest weight step next time. Your reps will drop a little. Build them back up to the top of the range, then add weight again.

For bodyweight exercises, add reps until you reach the top of the range on every set, then switch to the harder option.

For this programme

Start the main lifts with a weight you could lift for two more reps at the top of the range. Each week that every set reaches the top of the range, add 2.5 kg to the squat and deadlift and 1 to 2.5 kg to the bench and military press. In weeks 4 and 8, drop one set from every exercise and use about 90% of last week's weights. Other exercises go up when every set reaches the top of the range.

Before You Start

Read these questions and answer yes or no to each one before your first session.

Has a doctor ever said you have a heart condition, or told you to do physical activity only under medical supervision?
Do you get chest pain at rest, in daily life or when you are active?
Do you lose your balance because of dizziness, or have you lost consciousness in the last 12 months?
Have you been diagnosed with a long-term (chronic) medical condition?
Do you take prescribed medicine for a long-term medical condition?
Do you have a bone, joint or soft-tissue problem that could get worse if you become more active?
Are you pregnant, or have you given birth in the last six months?

If you answer yes to any of these, speak to your GP before starting.

Disclaimer

This programme is general information about exercise. It is not medical advice and does not replace advice from your GP or another health professional.

Stop and get advice if you have pain, feel dizzy or feel unwell during or after a session. Use weights you can control with good form, and ask a qualified trainer if you are not sure how to do an exercise.

You take part at your own risk.

Sessions

Day 1

Lower Body, Back Squat

Warm-up

5 minutes on the bike, building to a steady pace
10 bodyweight squats
10 glute bridges
1 set of 8 squats with the empty bar, then 3 or 4 warm-up sets adding weight each set

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A	Barbell back squat	4	4–6	3 min	2 left (RIR 2)	Brace before each rep and keep the bar over the middle of your foot. Squat to the same depth on every rep.
	Easier: Goblet squat Harder: Back squat with a pause at the bottom
B	Dumbbell Romanian deadlift	3	8–10	2 min	2 left (RIR 2)	Push your hips back and keep the dumbbells close to your legs.
	Easier: Romanian deadlift to mid-shin Harder: Single-leg Romanian deadlift
C	Dumbbell Bulgarian split squat	3	8–10	90s	2 left (RIR 2)	Count the reps on one leg, then switch. Start with your weaker leg.
	Easier: Bulgarian split squat with no weight Harder: Dumbbell Bulgarian split squat with a 3-second lowering
D	Seated leg curl	3	10–12	60s	1 left (RIR 1)	Line your knees up with the machine's pivot and pull your heels under the seat.
	Easier: Seated leg curl with a shorter range Harder: Seated leg curl with a 3-second lowering
E	Cable woodchop, high to low	2	10–12	45s	2 left (RIR 2)	Do all your reps facing one way, then turn round and do the same on the other side.
	Easier: Cable woodchop with a shorter range Harder: Cable woodchop with a 2-second return

Cool-down

3 minutes of easy walking
Half-kneeling hip flexor stretch, about 30 seconds on both legs
Hamstring stretch with your heel on a low step, about 30 seconds on both legs

Day 2

Upper Body, Bench Press and Row

Warm-up

5 minutes on the rower, building to a steady pace
10 light face pulls
10 arm circles forwards and 10 backwards
1 set of 10 bench presses with the empty bar, then 3 or 4 warm-up sets adding weight each set

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A	Barbell bench press	4	4–6	3 min	2 left (RIR 2)	Use safety bars or a spotter. Keep your feet flat and your shoulder blades pulled back on every rep.
	Easier: Dumbbell bench press Harder: Barbell bench press with a 1-second pause on the chest
B	Barbell row, overhand grip	4	6–8	2 min	2 left (RIR 2)	Hinge until your torso is close to 45 degrees, keep your back flat and pull the bar to your lower ribs.
	Easier: Chest-supported dumbbell row Harder: Barbell row with a 1-second squeeze at the top
C	Seated dumbbell shoulder press	3	8–10	90s	2 left (RIR 2)	Press the dumbbells up and slightly in, without arching your lower back.
	Easier: Machine shoulder press Harder: Standing dumbbell shoulder press
D	Lat pulldown	3	8–10	90s	2 left (RIR 2)	Pull the bar to your upper chest and lead with your elbows.
	Easier: Lat pulldown with a neutral grip Harder: Lat pulldown with a 3-second lowering
E1	Barbell skull crusher	2	10–12	0s	1 left (RIR 1)	Keep your upper arms still and bend only at the elbows, lowering the bar to just behind your head.
	Easier: Cable triceps pushdown Harder: Barbell skull crusher with a 3-second lowering
E2	Dumbbell biceps curl	2	10–12	60s	1 left (RIR 1)	Keep your elbows by your sides and lower the dumbbells all the way down.
	Easier: Seated dumbbell curl Harder: Dumbbell curl with a 3-second lowering

Cool-down

3 minutes of easy walking
Chest stretch in a doorway, about 30 seconds
Lat stretch holding a rack upright, about 30 seconds on both sides

Day 3

Lower Body, Deadlift

Warm-up

5 minutes on the bike, building to a steady pace
10 glute bridges
8 hip hinges with a broomstick held along your back
1 set of 5 deadlifts with a light bar, then 3 or 4 warm-up sets adding weight each set

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A	Barbell deadlift	4	3–5	3 min	2 left (RIR 2)	Reset at the bottom of every rep. Set your back flat and brace before the bar leaves the floor.
	Easier: Dumbbell Romanian deadlift Harder: Barbell deadlift with a 2-second lowering
B	Leg press	3	8–10	2 min	2 left (RIR 2)	Lower until your knees reach about 90 degrees, then press through your whole foot.
	Easier: Leg press with a shorter range Harder: Leg press with a pause at the bottom
C	Reverse lunge	3	8–10	90s	2 left (RIR 2)	Count the reps on one leg, then switch.
	Easier: Split squat holding a support Harder: Reverse lunge from a low step
D	Supported calf raise	3	10–15	60s	1 left (RIR 1)	Rise as high as you can onto your toes, pause, then lower slowly until your heels are below the step.
	Easier: Supported calf raise with no weight Harder: Single-leg supported calf raise
E	Pallof press	2	10–12	45s	2 left (RIR 2)	Do all your reps facing one way, then turn round and do the same on the other side.
	Easier: Pallof press with a lighter weight and a wider stance Harder: Pallof press with a 3-second hold at arm's length

Cool-down

3 minutes of easy walking
Glute stretch lying on your back, about 30 seconds on both legs
Calf stretch against a wall, about 30 seconds on both legs

Day 4

Upper Body, Military Press and Pulldown

Warm-up

5 minutes on the rower, building to a steady pace
10 light face pulls
10 arm circles forwards and 10 backwards
1 set of 10 military presses with the empty bar, then 2 or 3 warm-up sets adding weight each set

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A	Barbell military press	4	4–6	3 min	2 left (RIR 2)	Squeeze your glutes, press the bar straight up past your face and finish with it over your mid-foot.
	Easier: Seated dumbbell shoulder press Harder: Barbell military press with a 1-second pause at the bottom
B	Lat pulldown, underhand grip	4	6–8	2 min	2 left (RIR 2)	Grip the bar shoulder-width with palms facing you and pull it to your upper chest, leading with your elbows.
	Easier: Assisted pull-up Harder: Underhand lat pulldown with a 3-second lowering
C	Incline dumbbell press	3	8–10	90s	2 left (RIR 2)	Set the bench to about 30 degrees. Lower the dumbbells to the sides of your upper chest.
	Easier: Incline dumbbell press with the bench at its lowest incline Harder: Incline dumbbell press with a 3-second lowering
D	Chest-supported dumbbell row	3	8–10	90s	2 left (RIR 2)	Keep your chest on the bench and drive your elbows towards your hips.
	Easier: Seated cable row Harder: Single-arm dumbbell row
E1	Barbell biceps curl	2	8–10	0s	1 left (RIR 1)	Keep your elbows at your sides and curl the bar up without swinging your body.
	Easier: Seated dumbbell biceps curl Harder: Barbell biceps curl with a 3-second lowering
E2	Face pull	2	12–15	60s	1 left (RIR 1)	Pull the rope towards your eyes and finish with your hands beside your ears.
	Easier: Band pull-apart Harder: Face pull with a 2-second hold

Cool-down

3 minutes of easy walking
Cross-body shoulder stretch, about 30 seconds on both arms
Child's pose, about 30 seconds

Week by Week

Read the note at the start of each week.

Week 1

Do the strength test this week. Then start every main lift with a weight you could lift for two more reps at the top of the range.
Week 2

Write down every weight you lift. You will need last week's numbers to choose this week's.
Week 3

Add weight to any main lift where every set reached the top of the rep range last week.
Week 4

Lighter week. Drop one set from every exercise and use about 90% of last week's weights.
Week 5

Block 2 starts. Go back to your week 3 weights and build from there.
Week 6

Film one set of your squat or deadlift and check it against the cue. Fix one thing at a time.
Week 7

Keep the rests on the main lifts to a full 3 minutes. Short rests cost you reps on heavy sets.
Week 8

Lighter week. Drop one set from every exercise and use about 90% of last week's weights.
Week 9

Block 3 starts. These are the heaviest weeks, so sleep and eat well and leave nothing out of the warm-up.
Week 10

If a main lift stalls for two weeks, keep the weight and aim for one more rep on one set.
Week 11

Last heavy week. Keep the same weights as week 10 if your form slipped, rather than forcing more.
Week 12

Retest this week, after two easy sessions, in the same order and with the same rest as in week 1.

Test and Retest

Strength Check

Do this test in week 1 and again in week 12, after your warm-up, on a day when you feel fresh. Test one lift per session, use the same equipment both times, and have a spotter or safety bars for the squat and bench press.

Test	Unit	How to do it
Back squat, 5 reps	kg	Build up over a few sets to the heaviest weight you can squat for 5 good reps, with about one rep left in the tank. Record that weight.
Bench press, 5 reps	kg	Build up over a few sets to the heaviest weight you can bench press for 5 good reps, with about one rep left in the tank. Record that weight.
Deadlift, 5 reps	kg	Build up over a few sets to the heaviest weight you can deadlift for 5 good reps, with about one rep left in the tank. Record that weight.

Do the test in week 1 and again in week 12.

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