01SESSION 01
Push + Pull
Upper A
Chest, back, shoulders and arms.
The Strength Edit
Strength
is built.
One set
at a time.
A structured 12-week strength program designed to help you get stronger, train with purpose and make measurable progress — at home or in the gym.
Duration
12 Weeks
Training
4 Days / Week
Location
Home or Gym
12-Week Strength Program
The Fit Edit
Train · Progress · Repeat
The Approach
You don't need
more workouts.
You need a plan.
Random workouts can make you tired. A progressive program makes you stronger.
The Strength Edit removes the guesswork — what to train, how many reps to do, how hard each set should feel and when it's time to increase the weight.
01
Structured
Four training days. One clear weekly rhythm.
02
Progressive
Rep ranges and RPE tell you when it's time to add weight.
03
Adaptable
Every exercise includes both gym and home options.
04
Measurable
Track your lifts and see your strength build over twelve weeks.
Simple enough to follow. Structured enough to create real progress.
Train · Progress · Repeat
Your Training Week
Four days.
Your whole body.
Two upper-body sessions. Two lower-body sessions. Enough recovery between them to train hard, adapt and come back stronger.
02SESSION 02
Squat + Hinge
Lower A
Quads, glutes and hamstrings.
03SESSION 03
Push + Pull
Upper B
A second upper-body strength stimulus.
04SESSION 04
Squat + Hinge
Lower B
Lower-body strength with a different emphasis.
Example Weekly Rhythm
Train · Recover · Repeat
MON
Upper A
TUE
Lower A
WED
Recover
THU
Upper B
FRI
Lower B
SAT
Recover
SUN
Reset
MON
Upper A
TUE
Lower A
WED
Recover
THU
Upper B
FRI
Lower B
SAT
Recover
SUN
Reset
Your week doesn't have to run Monday to Sunday. Shift the days around your life while keeping the training order and recovery rhythm intact.
Progressive Overload
You always know
what comes next.
No complicated percentages. No guessing whether you should stay where you are or move up. Your reps and effort tell you what to do next.
Step 01
12reps
Start your range.
Choose a weight you can control with clean technique.
→
Step 02
15reps
Own the top.
Build until every prescribed set reaches the top of the rep range with good form.
→
Step 03
+ LOAD
Then progress.
Increase the weight slightly and build through the range again.
When you reach the top of your prescribed rep range for every set with clean form, increase the resistance slightly and begin building again.
Rate Your Effort
Meet your RPE.
RPE — Rate of Perceived Exertion — helps you judge how hard a set feels without relying on complicated calculations.
6–7
RPE
Controlled
You could complete several more good reps.
7–8
RPE
Challenging
The set feels hard, but your technique stays solid.
8–9
RPE
Strong effort
You finish with roughly one or two good reps left.
Same movements. More capacity.
That's how strength is built.
The 12-Week Roadmap
Strength isn't rushed.
It's built.
Twelve weeks move you from learning the movements to lifting with greater strength and confidence — one progressive phase at a time.
01
WEEKS 1–4
Foundation
Learn the movements. Build consistency. Create a strong base.
TECHNIQUE · CONTROL · CONSISTENCY
02
WEEKS 5–8
Build
Add load. Build muscle. Turn good movement into real strength.
LOAD · VOLUME · PROGRESSION
03
WEEKS 9–11
Peak Strength
Lift heavier. Push your capacity. See what your body can do.
STRENGTH · INTENSITY · CONFIDENCE
04
WEEK 12
Reset & Reflect
Reduce the load. Recover. Recognise how far you've come.
RECOVERY · REFLECTION · RESET
12 weeks
4 progressive phases
4 training days / week
one clear progression
You don't start over every Monday.
You build on what you did last week.
Train Your Way
One program.
Two places to train.
Gym or home doesn't change the goal. Choose the version that fits your equipment, keep the movement pattern and continue building strength.
01GYM
Use the tools.
Build the strength.
Train with barbells, dumbbells, cables and machines while following the same clear progression throughout the program.
Equipment
BarbellsDumbbellsCablesMachines
02HOME
Less equipment.
Same intention.
Use dumbbells, resistance bands or a loaded backpack to recreate the movement patterns and keep progressing from home.
Equipment
DumbbellsResistance bandsLoaded backpack
Choose one. Mix both. Keep progressing.
Inside The Strength Edit
Not just
what to do.
How to do it.
The Strength Edit brings your program, exercise guidance and progress tracking together in one place — so you can spend less time figuring out your training and more time actually doing it.
01
Exercise guidance
Clear movement instructions and coaching cues help you understand what you're doing — and why.
02
Gym + home options
Adapt the movements to the equipment you have without losing the structure of the program.
03
12-week programming
Follow a clear training structure instead of deciding what to do every time you work out.
04
Progress tracking
Record your training and watch your strength develop across the twelve weeks.
Exercise Library
Learn · Train · Track
Ready when you are
Stop guessing.Start building.
Twelve weeks. Four training days. One clear path to getting stronger.
Get the Strength EditAvailable on Amazon
12 Weeks4 Days / WeekHome or Gym
The Fit EditTrain · Progress · Repeat