12 Week Strength Training Program

12 Week Strength Training Program

12 Seasons

This routine offers 3 full body strength training workouts per week- Monday, Wednesday, and Friday. The program progresses and varies week to week. Every 4th week has reduced stress to aid recovery and mobility. These workouts include a mix of Ladders, Interval Sets, Circuit Training, Bodyweight Rehab, and Bodyweight Training 2.0 for all around preparedness. Leave us comments on the quality of the workouts and overall program progression. This is a continuously improving plan based on your experience and feedback. Good luck!

Subscribe Share
12 Week Strength Training Program
  • 12 Week Schedule

    174 KB

  • Ladder Workout 1: Chin Ups, Military Press, Bulgarian Split Squats

    Episode 1

    Equipment: Pull Up bar or door, resistance bands (optional), bench or chair, kettlebell or dumbbell (Backpack with weight)

    Warm Up: Stepping Lunge with Bloomers

    Chin Up and Military Press Ladder (starts 14:05)
    Bulgarian Split Squat Ladder (16:54)

    Cool Down: Side Lunge with Deep Squat (33:20

  • Interval Workout 2: Let Me Ups, Star Jumpers, Push Ups

    Episode 2

    Equipment: table or barbell hip width, or suspension straps

    Warm Up: RDL's with Starfish Twist

    Tripod Let Me Up (starts 07:17)
    Star Jumper (13:59)
    Starfish Bouncing Push Up (18:45)

    Cool Down: RDL's with Starfish Push Ups (24:49)

  • Ladder Workout 2: Let Me Ups, Push Ups, Pistol Squats

    Episode 3

    Equipment: bench or chair, table or barbell hip width, or suspension straps, light dumbbells (optional)

    Warm Up: Tipsy Steps with Vertical Twist (starts 00:24)

    Let Me Up and Push Up Ladder (10:06)
    Pistol Squat Ladder (18:34)

    Cool Down: Straight Lunges with Kneeling Switch (25:04)