Strong at Home: 12-Week Home Strength
Stop programming your own training.
12 weeks · 3 days a week · 36 sessions
Home strength program.
Every session is already written. Sets, reps, rest and how hard to push are decided. You choose the weight.
See a session page from this program →What if my gym doesn't have the machines it lists? +
Each program is built for one set of equipment and stays inside it to the last session. On a machines-and-cables program, no week sneaks in a barbell. The file also opens with a swap table: what to use instead, for the movements most likely to need one. A crowded Tuesday costs you a variation, not the session.
How do I know what weight to use? +
The first week is lighter on purpose. You work to an effort target, not to failure, and write down what you lifted. The rest of the program builds from those numbers. If a set feels harder than the target, take weight off. Adjust to how it feels, always.
What if I miss a week? +
Nothing breaks. Pick up where you left off rather than skipping ahead to stay on the calendar. Been out more than two weeks? Drop back to the weight you last completed properly and work forward. The program runs on what you lift. The calendar can slip.
Do I have to print it? +
Either works. One page per session, laid out for A4 or Letter in black ink, with room to write your weights in. Read it off your phone while you train, or print the week and take it in. No app and no login on either route.
Who wrote this, and where does the programming come from? +
We write them from thirty-plus published training programs, session by session, and every file passes an automated build check before it goes up. Nothing here is somebody else's plan with the serial numbers filed off.
Who it is not for +
If you get pain when you train, if you are pregnant or recently postpartum, or if you are being treated for anything that affects how you exercise, talk to your doctor or physio before starting this and take their answer over ours. The effort targets are a starting point to be adjusted to how you feel, not an instruction to push through pain. Under-18s are out of scope for now.
You buy the file once. There is no account and nothing to cancel. Health and safety information, refunds and the full terms sit at the foot of this page.
What is on the page.
A real session page from this program. Everything is printed except the weight, and you write that in.
What this program is
Two adjustable dumbbells, a mat, a bench or a sturdy chair, and one long band. That's the whole equipment list and the program stays inside it to the last session.
Three full-body sessions a week for twelve weeks. Every bench exercise carries a bench-free version, because most people training at home don't own one. When the dumbbells run out of weight, the progression page names the next lever: reps, then a three second lowering, then a fourth set, then the single-arm or single-leg version.
36 sessions, 252 exercise entries. Written as strength, not as fat loss.
12 weeks · 3 days/week · 36 sessions · 252 exercise entries · Two dumbbells, a mat, a bench or chair, one band
What is in the file
Every session, on its own page, with the numbers already worked out. Here is what you are paying for.
How the program plays out
The whole program is written before you start. You can read the shape right now. Week one finds your weight; after that, you follow the plan.
Every week is written before you start. You are never deciding what comes next.
What you're buying
Why not an app, or a coach?
All three are reasonable answers. They are answers to different questions.
If you want a coach, hire a coach. If you want an app, use an app. If you want the plan written properly before you start, that is what this is.
Is this the right program for you?
It is not for everyone, and we would rather you knew before the 30 days than after.
The effort targets are a starting point to be adjusted to how you feel, not an instruction to push through pain.
Choose how much training you want
This program
One program, run start to finish. Yours to keep.
once
Three programs
Save $58Any three of the full programs, bought together.
$49.67 a program
All one-time payments. No subscription, no renewal, no account.
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Before you buy
If yours is not here, email us and we will answer it properly.
What exactly do I get? -
A print-ready PDF, one page per session. Each set has the reps, the rest and an effort target, plus a box to write your weight in. It downloads straight away and the file is yours.
Is this an app? +
No. You download the files and they are yours to keep. There is no account to make and nothing to open mid-session. Read the session off your phone, or print the week and take it in.
How is this different from a free program online? +
Most free programs assume a gym you do not have and leave the effort up to you. These are matched to your equipment, your schedule and your experience, with an effort target on each set. Being honest about the limits of that: a free program run properly for twelve weeks will beat a paid one you abandon in three. The program is the smallest part of it.
What if a set feels too easy or too hard? +
Change the load and hold the effort target. If the last rep was never in doubt, put more on for the next set. If you ground out three reps short of the number, take weight off. The target tells you how the set should finish, which is the one instruction that still works on four hours of sleep or a week back after the flu. Write down what you actually lifted either way, because that number is what next week is built on.
I get pain when I train. Can you work around it? +
An old niggle that grumbles? There are whole programs for that. Back Smart, Knee Smart and Shoulder Smart each run twelve weeks with the lifts picked to stay inside what the joint will tolerate, so the rest of you keeps progressing while it settles. Flag it in the quiz and you will be pointed at one. Pain right now is different. We will not sell you a program for it. Prescribing loads around something we cannot assess from a web form is not reasonable. See a physio or your doctor, and come back when you are cleared.
How do refunds actually work? +
Reply to your receipt email within 30 days and say it was not right. We refund the full amount to the card you paid with. No form, no questions about what you tried. It is a PDF, so there is nothing to send back. Keep the files either way.
Important: health and safety information +
This program is general information, not medical advice. It was written without knowledge of your health, injuries, or circumstances, and it is not a substitute for advice from a doctor, physiotherapist, or other qualified health professional.
Check with a doctor before starting this or any exercise program. Do this especially if you are pregnant or postpartum, have a heart condition, high blood pressure, a current or past injury, a diagnosed medical condition, or have not trained in the last twelve months. Where this program includes its own screening questions, they add to that advice. They do not replace it.
Exercise carries a risk of injury. You are responsible for training within your own limits, using equipment you have checked, and choosing loads you can control. Stop the session and seek medical advice if you experience chest pain, sharp or unusual pain, dizziness, or shortness of breath beyond normal effort.
To the maximum extent permitted by law, Programmd accepts no liability for injury, loss, or damage arising from use of this program. Nothing here excludes rights that cannot be excluded under the Australian Consumer Law.
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