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4-Day Push Pull Legs Program for Muscle Gain and Fat Loss | 12Reps

By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery.

The Ultimate 4-Day Push/Pull/Legs Program for Muscle Gain and Fat Loss

If you want to build muscle, lose body fat, and get in the best shape of your life, you need a smart training plan. As a personal trainer with over a decade of experience, I have found the most effective method for beginners and intermediates is the Push/Pull/Legs (PPL) split. This approach is the perfect way to build muscle because it groups muscles that work together, allowing you to train them with intensity while giving other parts of your body time to recover.

By splitting your workouts into push days (chest, shoulders, triceps), pull days (back, biceps), and leg days (quads, hamstrings, glutes, calves), you ensure every muscle group gets the attention it needs. We will structure this into a 4-day training week, which allows us to hit each muscle group with enough frequency to stimulate growth. Combining this with interval cardio is the secret to getting that “in-shape” look and a defined face, as it torches calories and boosts your metabolism. Of course, no training program is complete without a solid nutrition plan, which we will cover in detail.

Fueling Your Body: Nutrition for Muscle Gain and Fat Loss

Training is only half the battle; your nutrition will make or break your results. To build muscle and lose fat, you need to fuel your body with the right balance of macronutrients: protein, carbohydrates, and fats.

Protein is the most important macronutrient for building and repairing muscle tissue. When you lift weights, you create tiny tears in your muscles, and protein provides the building blocks (amino acids) to repair them, making them stronger and bigger. For those looking to build muscle, a good target is 1.6 to 2.2 grams of protein per kilogram of bodyweight (about 0.7 to 1.0 grams per pound).

Carbohydrates are your body’s primary energy source. They provide the fuel you need to power through intense workouts. Without enough carbs, you will feel sluggish and weak in the gym. Good sources include oats, brown rice, sweet potatoes, and fruits.

Fats are essential for hormone production, including hormones like testosterone that are critical for muscle growth. They also play a role in nutrient absorption and overall health. Focus on healthy fats from sources like avocados, nuts, seeds, and olive oil.

A good starting point for your daily macronutrient split for body recomposition (losing fat and gaining muscle simultaneously) is:

Protein: 30-35%
Carbohydrates: 35-40%
Fats: 25-30%

You can track your macros using an app like the 12Reps app to ensure you are hitting your targets consistently.

The Warm-Up: Preparing Your Body for Action

A proper warm-up is crucial for preparing your body for the workout ahead, preventing injuries, and maximising performance. Each workout should begin with a 10-minute warm-up. This can be a 10-minute incline walk on the treadmill or 10 minutes of rowing. Following the cardio warm-up, perform the following mobility stretches:

Stretch	Reps/Duration	Sets
Cat-Cow	10 reps	2
World’s Greatest Stretch	5 reps/side	2
Hamstring Stretch	30 sec/side	2
Thoracic Spine Rotations	10 reps/side	2

The 12-Week Strength Training Program

This 12-week program is divided into three 4-week phases. It is a 4-day split program. Here is a sample weekly schedule:

Day 1: Push Workout
Day 2: Pull Workout
Day 3: Rest
Day 4: Legs & Functional Workout
Day 5: Long-Distance Run (45 mins) + Core
Day 6: Rest
Day 7: Rest

Phase 1: Foundation (Weeks 1-4)

This phase focuses on building a solid foundation. We will use moderate weights and focus on perfecting form.

Day 1: Push Workout

Exercise	Sets	Reps	Weight	Rest Period
Dumbbell Bench Press	4	10-12	60-70%	60s
Kettlebell Shoulder Press	4	10-12	60-70%	60s
Incline Dumbbell Press	3	10-12	60-70%	60s
Machine Chest Fly	3	12-15	50-60%	45s
TRX Tricep Extension	3	12-15	Bodyweight	45s

Day 2: Pull Workout

Exercise	Sets	Reps	Weight	Rest Period
Bent-Over Dumbbell Row	4	10-12	60-70%	60s
Lat Pulldown Machine	4	10-12	60-70%	60s
Seated Cable Row	3	10-12	60-70%	60s
Face Pulls	3	15	50-60%	45s
Dumbbell Bicep Curls	3	12-15	60-70%	45s

Day 4: Legs & Functional Workout

Exercise	Sets	Reps	Weight	Rest Period
Barbell Squats	4	10-12	60-70%	90s
Romanian Deadlifts	4	10-12	60-70%	90s
Bulgarian Split Squats	3	10-12/leg	Bodyweight/Light DBs	60s
Leg Press	3	12-15	60-70%	60s
Glute Bridges	3	15-20	Bodyweight	45s

Phase 2: Strength Building (Weeks 5-8)

In this phase, we increase the intensity to build more strength. The weights will be heavier, and the reps will be lower. Each exercise includes one warm-up set before your main working sets.

Day 1: Push Workout

Exercise	Sets	Reps	Weight	Rest Period
Barbell Bench Press	4	6-8	75-85%	90s
Seated Dumbbell Shoulder Press	4	6-8	75-85%	90s
Incline Barbell Press	3	8-10	70-80%	75s
Dumbbell Side Lateral Raises	3	10-12	60-70%	60s
Close Grip Bench Press	3	8-10	70-80%	60s

Day 2: Pull Workout

Exercise	Sets	Reps	Weight	Rest Period
Pull-Ups (or Assisted)	4	6-8	Bodyweight	90s
Barbell Rows	4	6-8	75-85%	90s
T-Bar Rows	3	8-10	70-80%	75s
Face Pulls	3	12-15	60-70%	60s
Barbell Bicep Curls	3	8-10	70-80%	60s

Day 4: Legs & Functional Workout

Exercise	Sets	Reps	Weight	Rest Period
Barbell Deadlifts	4	5-6	80-90%	120s
Front Squats	4	6-8	75-85%	90s
Single-Leg RDL	3	8-10/leg	Light-Mod DBs	75s
Sled Push	3	20m	Heavy	90s
Box Jumps	3	8-10	Bodyweight	60s

Phase 3: Power and Performance (Weeks 9-12)

This final phase focuses on maximising power and performance. We will use explosive movements to convert your strength into functional power. The weights will be challenging, and the focus is on moving the weights with speed and control. Each exercise includes one warm-up set.

Day 1: Push Workout

Exercise	Sets	Reps	Weight	Rest Period
Incline Barbell Bench Press	4	5-6	80-90%	90s
Push Press	4	5-6	80-90%	90s
Dumbbell Flys	3	10-12	70-80%	60s
Arnold Press	3	8-10	70-80%	75s
Diamond Push-Ups	3	Max Reps	Bodyweight	60s

Day 2: Pull Workout

Exercise	Sets	Reps	Weight	Rest Period
Weighted Pull-Ups	4	5-6	Bodyweight +	90s
Pendlay Rows	4	5-6	80-90%	90s
Renegade Rows	3	8-10/arm	Mod-Heavy KBs	75s
TRX Face Pulls with External Rotation	3	12-15	Bodyweight	60s
Zottman Curls	3	8-10	70-80%	60s

Day 4: Legs & Functional Workout

Exercise	Sets	Reps	Weight	Rest Period
Power Cleans	4	3-5	85-95%	120s
Goblet Squats	4	8-10	Mod-Heavy KB/DB	90s
Walking Lunges	3	10-12/leg	Mod DBs	75s
Sled Pull (with TRX)	3	20m	Heavy	90s
Kettlebell Swings	3	15-20	Mod-Heavy KB	60s

Cool-Down and Core Finisher

After each strength training session, it is important to cool down and finish with some core work. A 10-minute cool-down on the StairMaster or an incline walk on the treadmill will help your body gradually return to a resting state. Following the cool-down, perform this core finisher to build a strong and stable core.

Core Finisher

Exercise	Sets	Duration/Reps	Rest Period
Plank	3	45 seconds	30s
Flutter Kicks	3	45 seconds	30s
Decline Sit-Ups	3	10 reps	45s

Get Started on Your Strength Journey

This 12-week program is your roadmap to building a stronger, more powerful, and leaner body. By combining this structured training plan with the right nutrition, you will achieve incredible results. Remember to be consistent, listen to your body, and always prioritize proper form.

To make your journey even easier, you can find all the exercises from this program in the 12Reps app. You can use the app to build your routine, track your workouts with the stopwatch, and even plan sessions with friends. Download the 12Reps app today for a free trial and take the first step towards a stronger you. It is more than just a workout tracker; it is your partner in strength training and muscle building.

References

[1] Hartford Hospital. (2025). How Much Protein Do I Need to Build Muscle? https://hartfordhospital.org/services/bone-joint-institute/news/news-detail?articleid=65418

[2] Healthline. Body Recomposition: How to Lose Fat and Gain Muscle. https://www.healthline.com/nutrition/body-recomposition

[3] Garage Gym Reviews. (2024). Tips From an RD for Macros for Fat Loss and Muscle Gain. https://www.garagegymreviews.com/macros-for-fat-loss-and-muscle-gain

Science-Based Lifting for Women: A 12-Week Program for Strength & Longevity

Science-Based Lifting for Women: Unlock Your Strength and Live Longer

By Will Duru, Personal Trainer

Hello there! I’m Will Duru, and for the past decade, I’ve had the incredible privilege of coaching women and men right here in the heart of London. My mission? To help people like you discover their inner strength, build powerful bodies, and live healthier, more vibrant lives. Today, I want to talk directly to the women out there about something truly transformative: science-based strength training.

For too long, there have been whispers and myths surrounding women and weightlifting. Perhaps you’ve heard them: “Lifting weights will make you bulky,” “It’s just for men,” or “Cardio is enough.” Let me tell you, as someone who’s seen countless women transform their bodies and minds through intelligent training, these ideas couldn’t be further from the truth. In fact, embracing strength training is one of the most powerful decisions you can make for your health, your confidence, and your longevity.

This isn’t about becoming a bodybuilder (unless you want to, of course!). This is about building a strong, resilient body that serves you well for years to come. It’s about feeling powerful, capable, and confident in your own skin. And the best part? It’s accessible to everyone, regardless of your starting point. I’m here to guide you through a proven, science-backed approach to building muscle for women, designed to help you achieve incredible results.

To make this journey even smoother, I’ve partnered with the incredible 12Reps app. This app is designed to be your ultimate workout companion, helping you track your progress, manage your rest periods, and ensure you’re always on the right path. Think of it as having me, your personal trainer, right there in your pocket, guiding every rep and set.

Ready to ditch the myths and embrace a stronger, healthier you? Let’s delve into the science and explore how strength training can profoundly impact your life.

Why Science-Based Lifting for Women? It's More Than Just Muscle!

Let’s tackle the elephant in the room first: the fear of getting “bulky.” I hear it all the time in my London gym. Many women worry that lifting weights will lead to an overly muscular physique, one they might not desire. But let me assure you, building muscle for women doesn’t happen overnight, and it certainly doesn’t happen by accident. Women naturally have much lower levels of testosterone than men, which is the primary hormone responsible for significant muscle mass growth.

This means that achieving a “bulky” look requires a very specific, intense training regimen and often a highly specialised diet, far beyond what most women will experience with a balanced strength training program. What you will experience is a lean, toned, and powerful body.So, if not to get bulky, why should women embrace strength training? The reasons are profound and extend far beyond aesthetics. This is about longevity strength training – investing in your health for a long, vibrant future. It’s about building a body that supports you, not just today, but for decades to come.

The Unbeatable Health Benefits of Strength Training for Women

1.Stronger Bones, Healthier Future: As women, we are particularly susceptible to bone density loss, especially as we age and approach menopause. This can lead to conditions such as osteoporosis, which makes bones brittle and prone to fractures. The good news? Strength training is one of the most effective ways to combat this. When you lift weights, you put stress on your bones, which signals them to become denser and stronger [1]. This isn’t just about preventing falls; it’s about maintaining your independence and quality of life as you get older. Studies have shown that resistance training significantly improves bone mineral density in postmenopausal women [2].

2.Metabolic Powerhouse: Want to boost your metabolism and manage your weight more effectively? Strength training is your secret weapon. Muscle tissue is metabolically active, meaning it burns more calories at rest than fat tissue. The more muscle you have, the more calories you burn throughout the day, even when you’re not exercising. This helps with fat loss and makes it easier to maintain a healthy body composition. Beyond weight management, strength training has a powerful impact on metabolic health, improving insulin sensitivity and helping to prevent conditions like type 2 diabetes [3]. It’s a key component of a healthy lifestyle.

3.A Healthier Heart: When we think of heart health, cardio often comes to mind first. But did you know that strength training is equally, if not more, beneficial for your cardiovascular system? Recent research indicates that women who incorporate strength training into their routines see a significantly reduced risk of cardiovascular-related deaths – a whopping 30% reduction, compared to 11% for men [4]. This makes strength training a critical tool for a strong, healthy heart, contributing to overall longevity strength training.I am running a few minutes late; my previous meeting is running over.

4.Boost Your Mood and Confidence: The physical benefits are undeniable, but the mental and emotional gains from strength training are just as impactful. There’s something incredibly empowering about lifting heavier weights, mastering a new exercise, and seeing your body become stronger. This translates into increased self-esteem, reduced stress, and a more positive body image. Many of my clients report feeling more confident, resilient, and capable in all areas of their lives, not just in the gym. It’s a powerful antidote to anxiety and a fantastic way to boost your mental well-being.

5.Functional Strength for Everyday Life: Beyond the gym, the strength you build translates directly into making everyday tasks easier. Carrying groceries, playing with your kids or grandkids, lifting heavy objects, or simply moving through life with ease – these all become less taxing when you’re strong. This functional strength is a cornerstone of a high-quality, independent life.

Strength Training for Runners and Other Athletes

If you’re a runner, cyclist, or participate in any sport, strength training is not just beneficial; it’s crucial. It helps improve your performance by building stronger muscles, tendons, and ligaments, leading to greater power and endurance. More importantly, it significantly reduces your risk of injury. Stronger glutes, core, and legs mean better running form and less strain on your joints. Think of it as building a robust engine and chassis for your athletic pursuits.

Understanding How Strength Builds Muscle: The Science Simplified

So, what type of training builds strength and muscle? It comes down to a principle called progressive overload. Simply put, to get stronger and build muscle, you need to continually challenge your muscles with increasing demands. This can mean lifting heavier weights, doing more repetitions, increasing your training volume, or reducing rest times. When you apply this challenge, your muscle fibers experience microscopic damage. Your body then repairs and rebuilds these fibers, making them stronger and slightly larger than before. This is how you achieve building muscle for women (and men!).

Consistency is key here. Showing up regularly and progressively challenging yourself is far more important than any single workout. And don’t worry, you don’t need to be in the gym for hours every day. Smart, efficient training, combined with proper nutrition and rest, is what truly drives results. This is where a good workout app or workout tracker app like the 12Reps app becomes invaluable, helping you track your progress and ensure you’re consistently applying progressive overload.

The 12-Week Power & Longevity Program: Your Blueprint for a Stronger You

Now for the exciting part! Here is a comprehensive 12-week program designed to build a strong, resilient, and powerful you. This program is built around the principles of progressive overload and is designed to be challenging yet accessible. Remember, consistency is your superpower. Stick with it, and you will see incredible results.

Your Daily and Weekly Structure

Morning Ritual (Every Day):

Before your shower or before bed, perform this quick circuit to activate your muscles and boost your metabolism. It’s a fantastic way to start or end your day on a positive note.

30 Squats/Knee Press
30 Sit-ups
30 Calf Raises
30 Glute Bridges

Perform this as a circuit, moving from one exercise to the next with minimal rest. Aim for 4 rounds of 10 reps for each exercise.

Workout Structure (3-4 Days a Week):

Warm-up (10 minutes): Start each session with a 10-minute incline walk on the treadmill or 10 minutes of rowing. The goal is to get your heart rate up and your muscles warm.
Mobility Stretches: Perform these stretches after your warm-up to prepare your joints for the workout ahead.

Stretch	Instructions	Duration
World’s Greatest Stretch	Step into a lunge, place both hands on the floor inside your front foot. Rotate your torso and reach the arm closest to your front leg to the ceiling.	5 reps per side
Cat-Cow	On all fours, arch your back like a cat, then drop your belly and look up like a cow.	10 reps
Hamstring Stretch	Sit on the floor with one leg extended and the other bent. Gently lean forward over your extended leg until you feel a stretch in your hamstring.	30 seconds per side

Workout: Follow the specific phase you are in.
Core Finisher: After each workout, perform this core circuit to build a strong, stable midsection.
- Plank: 4 sets of 30-60 seconds
- Leg Raises: 4 sets of 15-20 reps
- Russian Twists: 4 sets of 20 reps (10 per side)
- Bicycle Crunches: 4 sets of 20 reps (10 per side)
Cool-down (10 minutes): Finish your session with 10 minutes on the Stairmaster or a gentle incline walk on the treadmill. This helps your body gradually return to a state of rest.

The 12-Week Program: Phase by Phase

This program is designed to be used with the 12Reps app. You can easily build these routines in the app’s ‘Build Your Routine’ feature and use the stopwatch to time your rest periods. Remember to choose a weight that is challenging but allows you to maintain good form. The last 2-3 reps of each set should feel difficult.

Phase 1: Foundation & Adaptation (Weeks 1-4)

Focus on full-body workouts 2-3 times a week on non-consecutive days. The goal here is to build a solid foundation and allow your body to adapt to the new demands.

Full Body Workout

Exercise	Sets	Reps	Weight	Rest Period
Goblet Squats (DB)	4	10-12	Challenging	60 seconds
Dumbbell Bench Press	4	10-12	Challenging	60 seconds
Bent-Over Rows (DB)	4	10-12	Challenging	60 seconds
Leg Press (Machine)	4	10-12	Challenging	60 seconds
TRX Rows	4	10-12	Bodyweight	60 seconds
Kettlebell Swings	4	15-20	Moderate	60 seconds

Phase 2: Building Strength (Weeks 5-8)

In this phase, we’ll move to an upper/lower body split. You’ll perform each workout twice a week (e.g., Upper, Lower, Rest, Upper, Lower, Rest, Rest). We’ll also introduce supersets to increase the intensity.

Upper Body Workout

Exercise	Sets	Reps	Weight	Rest Period
Warm-up Set: Incline DB Press	1	15	Light	30 seconds
Superset 1:
A1: Incline Dumbbell Press	4	8-10	Challenging	60 seconds
A2: Seated Cable Row	4	10-12	Challenging	60 seconds
Superset 2:
B1: Lat Pulldown (Machine)	4	10-12	Challenging	60 seconds
B2: Dumbbell Shoulder Press	4	10-12	Challenging	60 seconds
Single Set:
C1: Barbell Bicep Curls	1	6-8	Heavy	90 seconds

Lower Body Workout

Exercise	Sets	Reps	Weight	Rest Period
Warm-up Set: Goblet Squats (DB)	1	15	Light	30 seconds
Superset 1:
A1: Barbell Hip Thrusts	4	8-10	Challenging	60 seconds
A2: Romanian Deadlifts (DB)	4	10-12	Challenging	60 seconds
Superset 2:
B1: Leg Press (Machine)	4	10-12	Challenging	60 seconds
B2: Hamstring Curls (Machine)	4	10-12	Challenging	60 seconds
Single Set:
C1: Bulgarian Split Squats (DB)	1	6-8	Heavy	90 seconds

Phase 3: Advanced Strength & Power (Weeks 9-12)

We’ll continue with the upper/lower split, but with more challenging exercises and rep ranges to maximise your strength and power gains.

Upper Body Workout

Exercise	Sets	Reps	Weight	Rest Period
Warm-up Set: Push-ups	1	15	Bodyweight	30 seconds
Superset 1:
A1: Dumbbell Bench Press	4	6-8	Heavy	90 seconds
A2: Pull-ups (assisted if needed)	4	As many as possible	Bodyweight	90 seconds
Superset 2:
B1: T-Bar Row	4	8-10	Challenging	60 seconds
B2: Arnold Press (DB)	4	10-12	Challenging	60 seconds
Single Set:
C1: Overhead Tricep Extensions (DB)	1	8-10	Challenging	60 seconds

Lower Body Workout

Exercise	Sets	Reps	Weight	Rest Period
Warm-up Set: Bodyweight Squats	1	20	Bodyweight	30 seconds
Superset 1:
A1: Barbell Squats	4	6-8	Heavy	90 seconds
A2: Kettlebell Swings	4	15-20	Moderate	60 seconds
Superset 2:
B1: Walking Lunges (DB)	4	10-12 per leg	Challenging	60 seconds
B2: Glute-Ham Raises	4	10-12	Bodyweight	60 seconds
Single Set:
C1: Calf Raises (Machine)	1	15-20	Heavy	60 seconds

Phase 3: Advanced Strength & Power (Weeks 9-12)

We’ll continue with the upper/lower split, but with more challenging exercises and rep ranges to maximise your strength and power gains.

Upper Body Workout

Exercise	Sets	Reps	Weight	Rest Period
Warm-up Set: Push-ups	1	15	Bodyweight	30 seconds
Superset 1:
A1: Dumbbell Bench Press	4	6-8	Heavy	90 seconds
A2: Pull-ups (assisted if needed)	4	As many as possible	Bodyweight	90 seconds
Superset 2:
B1: T-Bar Row	4	8-10	Challenging	60 seconds
B2: Arnold Press (DB)	4	10-12	Challenging	60 seconds
Single Set:
C1: Overhead Tricep Extensions (DB)	1	8-10	Challenging	60 seconds

Lower Body Workout

Exercise	Sets	Reps	Weight	Rest Period
Warm-up Set: Bodyweight Squats	1	20	Bodyweight	30 seconds
Superset 1:
A1: Barbell Squats	4	6-8	Heavy	90 seconds
A2: Kettlebell Swings	4	15-20	Moderate	60 seconds
Superset 2:
B1: Walking Lunges (DB)	4	10-12 per leg	Challenging	60 seconds
B2: Glute-Ham Raises	4	10-12	Bodyweight	60 seconds
Single Set:
C1: Calf Raises (Machine)	1	15-20	Heavy	60 seconds

Your Digital Coach: The 12Reps App

I know this might seem like a lot to take in, but that’s where the 12Reps app comes in. It’s more than just a workout tracker app; it’s a comprehensive strength training app designed to make your fitness journey as simple and effective as possible. Whether you’re looking for a weightlifting app, a HIIT training app, a bodyweight app, or a general gym app, 12Reps has you covered.

You can build this entire 12-week program in the app’s “Build Your Routine” feature, customise it to your liking, and track every set, rep, and weight you lift. The built-in stopwatch will keep you honest with your rest periods, ensuring you’re getting the most out of every workout. No more guesswork, no more fumbling with notebooks – just seamless, effective training.

Ready to take your training to the next level? I encourage you to download the 12Reps app and start your free trial today. It’s the perfect tool to accompany this program and help you achieve your strength and longevity goals.

Conclusion: Your Journey to a Stronger You Starts Now

There you have it – a science-backed, actionable plan to unlock your strength, transform your body, and invest in your long-term health. Remember, building muscle for women is not about vanity; it’s about empowerment, resilience, and living a fuller, more vibrant life. The journey of a thousand miles begins with a single step, and your first step is simply taking the first step.

I’m Will Duru, and I’m incredibly excited for you to embark on this journey. Be consistent, be patient, and celebrate every small victory along the way. You are capable of so much more than you think.

Don’t wait another day to start building the strong, powerful body you deserve. Download the 12Reps app now and let’s get to work!

References

Hong, A. R., & Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health. Endocrinology and Metabolism, 33(4), 435–444. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279907/
Zhao, F., Li, P., Zhang, D., & Wang, L. (2025). Optimal resistance training parameters for improving bone mineral density in postmenopausal women: A systematic review and network meta-analysis. Bone, 180, 117094. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12107943/
Sundell, J. (2011). Resistance Training is an Effective Tool against Metabolic and Inflammatory Abnormalities in Obese Children. Journal of Obesity, 2011, 1–7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3168930/
Ji, H., & Nocon, M. (2024). Women may realize health benefits of regular exercise more than men. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/news/2024/women-may-realize-health-benefits-regular-exercise-more-men

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Scott Littlefield

16:17 22 Apr 24

I have been training with Will for almost 2 years. He has the right balance between pushing my strength and fitness, whist also working on my boxing technique. Great guy and he really knows his stuff.

Tori Leech

16:05 27 Mar 24

Will is such an amazing PT I couldn't recommend him enough. He comes up with structured plans that keep things varied and interesting but that also allow you to see how far you're coming. I did one strength session a week with Will and the progress I saw in just 6 months was phenomenal. He gives lots of great advice and he's happy to push you as much as you'd like.He's also a very genuine person and really easy to get along with and talk to. You definitely won't regret working out with Will.

Laura Palacio Trinidad

11:19 27 Mar 24

I asked Will for help when I was stuck on my Olympic lifting and it was a game changing. He helped me improve my technique and since then weights are coming up easier, we all love PBs :)Will is very knowledgeable and patient. I highly remember him as a coach.

Lucinda Charley

10:22 27 Mar 24

First of all, It's a pleasure to have been trained and worked Will. His dedication to his work as a professional person is pristine.He has set goal for his clients and demands that it is achieved. Very caring and determined man.I believe he will excel with ease. Strength and honour for Will.

Bella Weil

20:28 07 Mar 24

The absolute best PT. Not just getting you fitness results, but making every session fun!

Daisy Blackshaw

19:08 03 Jan 24

I began sessions with Will when I was new to strength training, I was nervous to begin with however that quickly went away as Will was so easy to get on with. He took his time explaining each exercise and made me feel comfortable and confident in my abilities. He also offered to add boxing to end our sessions as I’d mentioned that it was something Id previously enjoyed which I was grateful for. I’m now much more confident weight training alone and no longer feel intimidated by it, but if I ever have something I’m unsure about I know Will is always happy to help. I couldn’t have asked for a better PT.

Tag: free trial

The Ultimate 4-Day Push/Pull/Legs Program for Muscle Gain and Fat Loss

Fueling Your Body: Nutrition for Muscle Gain and Fat Loss

The Warm-Up: Preparing Your Body for Action

The 12-Week Strength Training Program

Phase 1: Foundation (Weeks 1-4)

Day 1: Push Workout

Day 2: Pull Workout

Day 4: Legs & Functional Workout

Phase 2: Strength Building (Weeks 5-8)

Day 1: Push Workout

Day 2: Pull Workout

Day 4: Legs & Functional Workout

Phase 3: Power and Performance (Weeks 9-12)

Day 1: Push Workout

Day 2: Pull Workout

Day 4: Legs & Functional Workout

Cool-Down and Core Finisher

Core Finisher

Get Started on Your Strength Journey

References

Why Science-Based Lifting for Women? It's More Than Just Muscle!

The Unbeatable Health Benefits of Strength Training for Women

Strength Training for Runners and Other Athletes

Understanding How Strength Builds Muscle: The Science Simplified

The 12-Week Power & Longevity Program: Your Blueprint for a Stronger You

Your Daily and Weekly Structure

The 12-Week Program: Phase by Phase

Phase 1: Foundation & Adaptation (Weeks 1-4)

Phase 2: Building Strength (Weeks 5-8)

Phase 3: Advanced Strength & Power (Weeks 9-12)

Phase 3: Advanced Strength & Power (Weeks 9-12)

Your Digital Coach: The 12Reps App

Conclusion: Your Journey to a Stronger You Starts Now

References

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