The 12 Week Strength Program

Dramatically increase your strength with this downloadable program from D.N.A

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This complete package includes FREE Nutrition and Conditioning guides.

About this program

This 12 weekĀ strength training program has been split into 3 separate phases; a foundation phase, a building phase and a testing phase. Each phase has a specific aim and purpose in order to dramatically increase your strength results over the 12 week period.

Phase 1 is used to develop a foundation of strength and prepare the body and central nervous system (CNS) to lift increasingly heavy loads. Through the use of pause reps and specific volume and loads, this phase should provide stimulus to increase your strength and prime your muscles to improve even further in phase 2.

Phase 2 is the major strength building period in this program. A full month dedicated to various training systems and progression patterns, all verified to increase strength by our beta testing athletes. This phase will require maximal effort and will push your body to the limit.

Phase 3 will be used primarily as a re-testing phase to evaluate whether the training has been effective. Using doubles and singles this phase will be particularly taxing on the CNS and will require you to recover efficiently.

The program has been broken down into weekly guides to summarise each week as they have specific progressions designed to optimise the training stimuli. This has been done to make the program simpler to follow and will allow us to explain the prescribed exercises and training systems in much more detail.

  • Achieve Your Goals
  • Scientifically Proven Training
  • Realistic Training Goals
  • Raise Your Performance
  • Optimise Your Development

Program Features


The resistance training in this program has been specifically designed to increase muscular strength. Over the course of the 12 week cycle you will utilise various training systems and methods of periodization to elicit extreme strength gains. The program has a full and detailed explanation and exercise descriptions as part of a week by week breakdown of the 12 week cycle.


Exercise caution when selecting your cardiovascular workouts whilst completing this program. Strength training places extreme pressure on the central nervous system (CNS) and can potentially lead to injury if you do not allow for the body to recover. We recommend utilising any of the aerobic workouts; however, potentially reduce the time of each workout to avoid over training.


The programs have been designed to fit around any lifestyle, utilising different training splits to fit around your schedule. These patterns of training allow for optimum recovery between sessions to avoid burnout and overtraining.


The nutrition guide has been developed to provide you with the tools necessary to design your own nutrition, no matter what your fitness goals are. These guides will give you a step in the right direction to give you a solid grounding so you can get your nutrition in check to maximise the benefits of the resistance training program. A full example of how to create your own meal plan has been provided.

Accompanying Web App

Take advantage of our free web app to view the correct technique for all exercises featured throughout our programs, wherever you are. Various sorting categories allow you to quickly find the one you need, allowing you to get back to working out sooner!

DNA Web App

The Complete Download Package

Exercise Program Week by week intensive training program

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A comprehensive week by week program to help you meet your performance goals, including a progress tracker and comprehensive glossary.

Conditioning Guide Included for FREE with your program purchase

FREE Conditioning Guide Cover

Our cardio training systems have been developed to make use of all the major energy systems, helping to keep you in the best condition both during and after workouts.

Nutrition Guide Included for FREE with your program purchase

FREE Nutrition Guide Cover

Improvements start with the right diet! We provide you with an accompanying nutrition booklet designed to ensure you see results.

Download your program today and take your performance to the next level!


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