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Preview · Pro Phases 2 & 3

Austin's 12-Week Strength Training Program

A complete three-phase strength system — Endurance, Strength, and Power — with every set, rep, and progression mapped out. Phase 1 (Endurance) is free for every member. Phases 2 & 3 unlock with your Pro subscription.

Coach Austin's Strength Background

Austin's strength training knowledge comes from more than one source. He's an ISSA-Certified Personal Trainer, and he learned hands-on as an assistant to Coach Nate, teaching younger athletes how to lift weights with proper fundamentals.

Austin was also hired as a strength assistant for the UPS Football coach — a former Curtis High School Assistant Head Coach and Strength & Conditioning trainer. He worked two spring and summer seasons, around the 2011 and 2013 seasons, teaching the freshmen proper weightlifting fundamentals.

That combination — formal ISSA education, real coaching mentorship, and on-field strength instruction — is what shaped this program.

Training Guidelines

Endurance Phase

40% of 1RM

Strength Phase

80% of 1RM

Power Phase

55% of 1RM

  • Rest 30 seconds to 1 minute between each exercise.
  • Breathe properly: inhale as you lower the weight, exhale as you raise it. Never hold your breath.
  • 1RM = 1 Rep Max. Use your one-rep maximum to calculate each phase's working weight.

$200 Community Challenge

Log your workouts, post your progress on the community board, and climb the leaderboard. The member with the most logged sessions wins $200 on August 21, 2027.

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AI Adaptive Trainer

Daily workouts auto-built from your recovery, volume, and progress.

Workout Journal

Log every set, rep, and RPE — track progressive overload week over week.

Community Board

Post pictures, chat, and climb the leaderboard with the community.

Phase 1 — Endurance Training

Weeks 1–440% of 1RMFree Preview

Repeat Week 1 for all four weeks before starting Phase 2.

Day One — Lower Body

Warm-up 5–10 minutes

  • 1Barbell Squats — 3 sets of 20 reps
  • 2Front Squats — 3 sets of 15 reps
  • 3Leg Press — 3 sets of 20 reps
  • 4Straight-Leg Deadlift — 3 sets of 10 reps
  • 5Lunges — 3 sets of 10 reps each leg
  • 6Planks — 3 sets of 40 seconds
  • 7Hanging Leg Raises — 3 sets of 25 reps
  • 8Bicycle Sit-ups — 2 sets of 20 reps
  • 9V-Ups — 2 sets of 10 reps

5 minute jog for cool down

Day Two — Cardio / Ab Day

  • 145 Minutes of Stationary Bike
  • 2Planks — 3 sets of 40 seconds
  • 3Hanging Leg Raises — 3 sets of 25 reps
  • 4Bicycle Sit-ups — 2 sets of 20 reps
  • 5V-Ups — 2 sets of 10 reps

Day Three — Rest / Stretch / Walk

  • 1Toe Touches — 3 sets of 30 seconds
  • 2Quad Stretch — 3 sets of 30 seconds
  • 3Lunge Stretch / Hip Flexor — 3 sets of 30 seconds
  • 4Groin Stretch — 3 sets of 30 seconds
  • 5Downward Facing Dog — 3 sets of 30 seconds

Day Four — Upper Body

  • 1Dumbbell Bench Press — 3 sets of 20 reps (Super-set w/ Push-ups 10 reps)
  • 2Bench Dips — 3 sets of 15 reps
  • 3Triceps Extensions — 3 sets of 12 reps
  • 4Chin-ups — 3 sets of 10 reps
  • 5Lat-Pull Downs — 3 sets of 20 reps
  • 6Dumbbell Row — 3 sets of 15 reps

Day Five — Lower Body

Warm-up 5–10 minutes

  • 1Barbell Squats — 3 sets of 20 reps
  • 2Front Squats — 3 sets of 15 reps
  • 3Leg Press — 3 sets of 20 reps
  • 4Straight-Leg Deadlift — 3 sets of 10 reps
  • 5Lunges — 3 sets of 10 reps each leg
  • 6Planks — 3 sets of 40 seconds
  • 7Hanging Leg Raises — 3 sets of 25 reps
  • 8Bicycle Sit-ups — 2 sets of 20 reps
  • 9V-Ups — 2 sets of 10 reps
  • 1035 Minutes of Cardio (Elliptical)

5 minute jog for cool down

Day Six — Cardio / Ab Day

  • 145 Minutes of Stationary Bike
  • 2Planks — 3 sets of 40 seconds
  • 3Hanging Leg Raises — 3 sets of 25 reps
  • 4Bicycle Sit-ups — 2 sets of 20 reps

Day Seven — Upper Body

  • 1Dumbbell Bench Press — 3 sets of 20 reps (Super-set w/ Push-ups 10 reps)
  • 2Bench Dips — 3 sets of 15 reps
  • 3Triceps Extensions — 3 sets of 12 reps
  • 4Chin-ups — 3 sets of 10 reps
  • 5Lat-Pull Downs — 3 sets of 20 reps
  • 6Dumbbell Row — 3 sets of 15 reps
Pro Members Only

Unlock Phases 2 & 3 — Strength & Power

The free Endurance Phase gets you started. Subscribe to Pro to unlock the Strength and Power phases — the advanced training that builds real competitive strength, plus the AJ Cardone meal plan, full video library, and AI tools.

$39.99/month

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There you have it

Twelve weeks. Three phases. Real strength. Log every session in your Workout Journal and post your progress to the community board to stay in the $200 challenge.

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Help Keep Wellness Accessible

Coach Austin gives away a free Nutrition plan, speed training drills for athletes, a strength training program, and a week's worth of on-demand workout videos. The meal guide alone is worth at least $300 — find it free on the blog titled Practical Nutrition. If you believe in keeping wellness accessible, share this link via text to your friends, family, and socials.

www.theredbeatfitness.com