12-Week Strength Training Program

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12-Week Strength Training Program is a free 12-week training program template with 48 workout days. Free 12-week strength program template. Program and assign to clients. Comes with built-in exercise videos. Perfect for coaches looking to streamline their programming. Copy it into Superset for free, change any week, swap exercises, and assign it to clients. They follow each workout, log sets,.

Week 1

Day 1: Upper Body Push (Hypertrophy)

  • Barbell Bench Press
  • Seated Dumbbell Shoulder Press
  • Dumbbell Incline Hammer Curls
  • Tricep Dips
  • Single-Arm Cable Lateral Raise
  • Tricep Pushdowns

Day 2: Lower Body Strength

  • Back Squat
  • Barbell Romanian Deadlift
  • Bulgarian Split Squat
  • Barbell Hip Thrust
  • Machine Seated Leg Curl
  • Standing Calf Raises (machine)

Day 3: Upper Body Pull (Strength)

  • Weighted Pull-Up
  • Bent Over Barbell Row
  • Single-Arm Rows
  • Face Pulls
  • Preacher Curls
  • Hammer Curl

Day 4: Lower Body Power

  • Hang Clean

Series A

  • Barbell Front Squat
  • Box Jumps
  • Barbell Sumo Deadlift
  • Kettlebell Swing

Week 2

Day 1: Upper Body Push (Hypertrophy)

  • Barbell Bench Press
  • Seated Dumbbell Shoulder Press
  • Dumbbell Incline Hammer Curls
  • Tricep Dips
  • Single-Arm Cable Lateral Raise
  • Tricep Pushdowns

Day 2: Lower Body Strength

  • Back Squat
  • Barbell Romanian Deadlift
  • Bulgarian Split Squat
  • Barbell Hip Thrust
  • Machine Seated Leg Curl
  • Standing Calf Raises (machine)

Day 3: Upper Body Pull (Strength)

  • Weighted Pull-Up
  • Bent Over Barbell Row
  • Single-Arm Rows
  • Face Pulls
  • Preacher Curls
  • Hammer Curl

Day 4: Lower Body Power

  • Hang Clean

Series A

  • Barbell Front Squat
  • Box Jumps
  • Barbell Sumo Deadlift
  • Kettlebell Swing

Week 3

Day 1: Upper Body Push (Hypertrophy)

  • Barbell Bench Press
  • Seated Dumbbell Shoulder Press
  • Dumbbell Incline Hammer Curls
  • Tricep Dips
  • Single-Arm Cable Lateral Raise
  • Tricep Pushdowns

Day 2: Lower Body Strength

  • Back Squat
  • Barbell Romanian Deadlift
  • Bulgarian Split Squat
  • Barbell Hip Thrust
  • Machine Seated Leg Curl
  • Standing Calf Raises (machine)

Day 3: Upper Body Pull (Strength)

  • Weighted Pull-Up
  • Bent Over Barbell Row
  • Single-Arm Rows
  • Face Pulls
  • Preacher Curls
  • Hammer Curl

Day 4: Lower Body Power

  • Hang Clean

Series A

  • Barbell Front Squat
  • Box Jumps
  • Barbell Sumo Deadlift
  • Kettlebell Swing

Week 4

Day 1: Upper Body Push (Hypertrophy)

  • Barbell Bench Press
  • Seated Dumbbell Shoulder Press
  • Dumbbell Incline Hammer Curls
  • Tricep Dips
  • Single-Arm Cable Lateral Raise
  • Tricep Pushdowns

Day 2: Lower Body Strength

  • Back Squat
  • Barbell Romanian Deadlift
  • Bulgarian Split Squat
  • Barbell Hip Thrust
  • Machine Seated Leg Curl
  • Standing Calf Raises (machine)

Day 3: Upper Body Pull (Strength)

  • Weighted Pull-Up
  • Bent Over Barbell Row
  • Single-Arm Rows
  • Face Pulls
  • Preacher Curls
  • Hammer Curl

Day 4: Lower Body Power

  • Hang Clean

Series A

  • Barbell Front Squat
  • Box Jumps
  • Barbell Sumo Deadlift
  • Kettlebell Swing

Week 5

Day 1: Upper Body Push (Hypertrophy)

  • Barbell Bench Press
  • Seated Dumbbell Shoulder Press
  • Dumbbell Incline Hammer Curls
  • Tricep Dips
  • Single-Arm Cable Lateral Raise
  • Tricep Pushdowns

Day 2: Lower Body Strength

  • Back Squat
  • Barbell Romanian Deadlift
  • Bulgarian Split Squat
  • Barbell Hip Thrust
  • Machine Seated Leg Curl
  • Standing Calf Raises (machine)

Day 3: Upper Body Pull (Strength)

  • Weighted Pull-Up
  • Bent Over Barbell Row
  • Single-Arm Rows
  • Face Pulls
  • Preacher Curls
  • Hammer Curl

Day 4: Lower Body Power

  • Hang Clean

Series A

  • Barbell Front Squat
  • Box Jumps
  • Barbell Sumo Deadlift
  • Kettlebell Swing

Week 6

Day 1: Upper Body Push (Hypertrophy)

  • Barbell Bench Press
  • Seated Dumbbell Shoulder Press
  • Dumbbell Incline Hammer Curls
  • Tricep Dips
  • Single-Arm Cable Lateral Raise
  • Tricep Pushdowns

Day 2: Lower Body Strength

  • Back Squat
  • Barbell Romanian Deadlift
  • Bulgarian Split Squat
  • Barbell Hip Thrust
  • Machine Seated Leg Curl
  • Standing Calf Raises (machine)

Day 3: Upper Body Pull (Strength)

  • Weighted Pull-Up
  • Bent Over Barbell Row
  • Single-Arm Rows
  • Face Pulls
  • Preacher Curls
  • Hammer Curl

Day 4: Lower Body Power

  • Hang Clean

Series A

  • Barbell Front Squat
  • Box Jumps
  • Barbell Sumo Deadlift
  • Kettlebell Swing

Week 7

Day 1: Upper Body Push (Hypertrophy)

  • Barbell Bench Press
  • Seated Dumbbell Shoulder Press
  • Dumbbell Incline Hammer Curls
  • Tricep Dips
  • Single-Arm Cable Lateral Raise
  • Tricep Pushdowns

Day 2: Lower Body Strength

  • Back Squat
  • Barbell Romanian Deadlift
  • Bulgarian Split Squat
  • Barbell Hip Thrust
  • Machine Seated Leg Curl
  • Standing Calf Raises (machine)

Day 3: Upper Body Pull (Strength)

  • Weighted Pull-Up
  • Bent Over Barbell Row
  • Single-Arm Rows
  • Face Pulls
  • Preacher Curls
  • Hammer Curl

Day 4: Lower Body Power

  • Hang Clean

Series A

  • Barbell Front Squat
  • Box Jumps
  • Barbell Sumo Deadlift
  • Kettlebell Swing

Week 8

Day 1: Upper Body Push (Hypertrophy)

  • Barbell Bench Press
  • Seated Dumbbell Shoulder Press
  • Dumbbell Incline Hammer Curls
  • Tricep Dips
  • Single-Arm Cable Lateral Raise
  • Tricep Pushdowns

Day 2: Lower Body Strength

  • Back Squat
  • Barbell Romanian Deadlift
  • Bulgarian Split Squat
  • Barbell Hip Thrust
  • Machine Seated Leg Curl
  • Standing Calf Raises (machine)

Day 3: Upper Body Pull (Strength)

  • Weighted Pull-Up
  • Bent Over Barbell Row
  • Single-Arm Rows
  • Face Pulls
  • Preacher Curls
  • Hammer Curl

Day 4: Lower Body Power

  • Hang Clean

Series A

  • Barbell Front Squat
  • Box Jumps
  • Barbell Sumo Deadlift
  • Kettlebell Swing

Week 9

Day 1: Upper Body Push (Hypertrophy)

  • Barbell Bench Press
  • Seated Dumbbell Shoulder Press
  • Dumbbell Incline Hammer Curls
  • Tricep Dips
  • Single-Arm Cable Lateral Raise
  • Tricep Pushdowns

Day 2: Lower Body Strength

  • Back Squat
  • Barbell Romanian Deadlift
  • Bulgarian Split Squat
  • Barbell Hip Thrust
  • Machine Seated Leg Curl
  • Standing Calf Raises (machine)

Day 3: Upper Body Pull (Strength)

  • Weighted Pull-Up
  • Bent Over Barbell Row
  • Single-Arm Rows
  • Face Pulls
  • Preacher Curls
  • Hammer Curl

Day 4: Lower Body Power

  • Hang Clean

Series A

  • Barbell Front Squat
  • Box Jumps
  • Barbell Sumo Deadlift
  • Kettlebell Swing

Week 10

Day 1: Upper Body Push (Hypertrophy)

  • Barbell Bench Press
  • Seated Dumbbell Shoulder Press
  • Dumbbell Incline Hammer Curls
  • Tricep Dips
  • Single-Arm Cable Lateral Raise
  • Tricep Pushdowns

Day 2: Lower Body Strength

  • Back Squat
  • Barbell Romanian Deadlift
  • Bulgarian Split Squat
  • Barbell Hip Thrust
  • Machine Seated Leg Curl
  • Standing Calf Raises (machine)

Day 3: Upper Body Pull (Strength)

  • Weighted Pull-Up
  • Bent Over Barbell Row
  • Single-Arm Rows
  • Face Pulls
  • Preacher Curls
  • Hammer Curl

Day 4: Lower Body Power

  • Hang Clean

Series A

  • Barbell Front Squat
  • Box Jumps
  • Barbell Sumo Deadlift
  • Kettlebell Swing

Week 11

Day 1: Upper Body Push (Hypertrophy)

  • Barbell Bench Press
  • Seated Dumbbell Shoulder Press
  • Dumbbell Incline Hammer Curls
  • Tricep Dips
  • Single-Arm Cable Lateral Raise
  • Tricep Pushdowns

Day 2: Lower Body Strength

  • Back Squat
  • Barbell Romanian Deadlift
  • Bulgarian Split Squat
  • Barbell Hip Thrust
  • Machine Seated Leg Curl
  • Standing Calf Raises (machine)

Day 3: Upper Body Pull (Strength)

  • Weighted Pull-Up
  • Bent Over Barbell Row
  • Single-Arm Rows
  • Face Pulls
  • Preacher Curls
  • Hammer Curl

Day 4: Lower Body Power

  • Hang Clean

Series A

  • Barbell Front Squat
  • Box Jumps
  • Barbell Sumo Deadlift
  • Kettlebell Swing

Week 12

Day 1: Upper Body Push (Hypertrophy)

  • Barbell Bench Press
  • Seated Dumbbell Shoulder Press
  • Dumbbell Incline Hammer Curls
  • Tricep Dips
  • Single-Arm Cable Lateral Raise
  • Tricep Pushdowns

Day 2: Lower Body Strength

  • Back Squat
  • Barbell Romanian Deadlift
  • Bulgarian Split Squat
  • Barbell Hip Thrust
  • Machine Seated Leg Curl
  • Standing Calf Raises (machine)

Day 3: Upper Body Pull (Strength)

  • Weighted Pull-Up
  • Bent Over Barbell Row
  • Single-Arm Rows
  • Face Pulls
  • Preacher Curls
  • Hammer Curl

Day 4: Lower Body Power

  • Hang Clean

Series A

  • Barbell Front Squat
  • Box Jumps
  • Barbell Sumo Deadlift
  • Kettlebell Swing