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Wide grip lat pulldowns hitting different today. Using the 12 Reps app to track every set, every rep, every bit of progress. No guessing, just data-driven gains.

The best part about logging your workouts? You can see exactly how far you’ve come. What gets measured gets managed, and what gets managed gets improved.

Today’s focus: Back development. Tomorrow’s focus: Showing up again.

What are you tracking in your fitness journey?

#FitnessTracking #fitness #BackDay #LatPulldown #12RepsApp #WorkoutLog #ProgressNotPerfection #GymMotivation #StrengthTraining #FitnessJourney #TrainSmart

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If you want a simple way to stay on top of your leg day sessions, the 12reps app makes it easy to log every set you do.

You can track each exercise and see how your numbers move over time. It keeps everything in one place, so you always know what to hit next.

#strengthtraining #fitness #gym #bodybuilding #workout #12reps #viral

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Making your life at the gym feel easier starts with one thing.
Clear structure.

Here’s how you get it with 12reps.

• Pick the muscle you want to train.
• Follow a plan that removes guesswork.
• Track your sets so you stay focused.
• Finish faster because you know what comes next.

I think people waste time wandering from machine to machine. You avoid that.
You walk in with purpose.

Ask yourself what your next session would look like if you had the steps lined up for you.

You have the tool.
Use it.
Train smarter with 12reps.

#12reps #fitness #reels #gymtraining #strengthtraining #workoutplan #fitprogress #gymapp #trainwithfocus #strongroutine

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Get stronger with a plan.

Planned Workouts. Track Your Progress. Build Muscle and See Real Results.

#12reps #strengthtraining #workoutapp #gymapp #musclebuilding #fitnesstracker #gymmotivation #personaltrainer #homeworkout #dumbbellworkout #fitnesstips #workoutprogram #fitnessgoals #mensfitness #womenwholift

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• You stop the set as soon as it burns
You feel the sting and back off.
Could you get two more reps?

• Your last reps look the same as your first
No grind.
No slowdown.
Where’s the real effort?

• You pick weights you already trust
Nothing feels risky.
When did you last grab the next dumbbell up?

• You talk between sets without breathing hard
If you can chat, you’re not close to your limit.

• You hit the same machines every session
No progression.
No overload.
What would happen if you pushed heavier or changed angles?

• You never fail a rep
Not even once.
Are you stopping too early?

Download the 12reps app to personalise your strength workouts easily.

#strengthtraining #12reps #fitness #hypertrophy #workouttips

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You don’t need a new workout every week to make progress.
You just need to lift a bit more, move better, and stay consistent.

That’s progressive overload. It works, even if it feels almost too simple.

Workout:

• Deadlift 5 sets of 6 at a heavy load close to your max

• Barbell reverse lunges 4 sets of 8 per leg

• Dumbbell static split lunges 4 sets of 8 per leg

• Dumbbell goblet squats 4 sets of 10

• Back extensions 4 sets of 10

• Leg extension 4 sets of 12

What to focus on

• Smooth reps with control.
• A small bump in weight or reps each week.
• How your legs grow stronger and how your overall strength shifts with it.

Track your progress inside the 12reps app.
Download 12reps and start building real strength today.

#legday #strengthtraining #progressiveoverload #gymworkout #12reps #fitnessapp #lowerbodyworkout #fitnesstips #buildstrength #trainingplanner

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You don’t need a new workout every week to see progress.
You just need to lift a bit more, move better, and stay consistent.

That’s progressive overload, and it’s how real strength is built.

Workout:
• Barbell reverse lunges 4 sets of 8 per leg
• Dumbbell static split lunges 4 sets of 8 per leg
• Dumbbell goblet squats 4 sets of 10 reps
• Back extensions 4 sets of 10 reps

Focus on control. Add a small increase in weight or reps each week.

You’ll notice the change, not just in your legs but in how strong you feel overall.

Track your progress inside the 12reps app.
Download 12reps and start building real strength today.

#legday #strengthtraining #progressiveoverload #gymworkout #12reps #fitnessapp #lowerbodyworkout #fitnesstips #buildstrength #trainingplan

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Every time you show up at the gym, you practice more than lifting weights.

You set small goals.
You follow through.
You stay consistent, even when you don’t feel like it.

That same discipline starts showing up elsewhere, at work, in your relationships, in how you handle stress.
You learn patience.
You learn delayed gratification.
You learn that progress comes from doing the small things over and over.

The gym becomes proof that effort compounds, in training and in life.

#Consistency #Discipline #GymMindset #Progress #SmallGoals #LongTermGrowth #FitnessLifestyle #12REPS

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Progress comes from showing up when you don’t feel like it.

#TrainWithPurpose #fitness #strengthtraining #12reps #fitnessjourney

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Many women still think lifting weights makes you bulky. It doesn’t.

Strength training makes you stronger. It helps you move better, feel more confident, and trust your body again.

When you start lifting, something shifts.
You stop worrying about being “small” and start caring about being capable.
You notice your posture improve, your energy rise, and your mood lift.

It’s not just about muscles.
It’s about feeling grounded in your own skin.
It’s about walking into the gym and realising you can do more than you thought.

Every woman deserves to feel that kind of strength.
Pick up the weights. You’ll see what I mean.

#StrengthTrainingForWomen #WomenWhoLift #StrongNotSkinny #LiftToLive #TrainWithPurpose #ConfidenceInStrength #BuildNotShrink #FitWomen #GymLife #12REPS

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Knees hurt? It’s not always the squat.

1.Your knees cave in, strengthen your glutes.
2.Your heels lift off, improve ankle mobility.
3.You squat too shallow, reduce the load and go deeper.
4.Your stance is too narrow, adjust your foot position.
5.You rush the descent, control the movement.

#12reps #fitness #strengthtraining #kneepain #squatform #legdaytips #gymform #mobilitytraining #fitnesstips #personaltrainer #workoutsmarter

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Your goal is simple: get stronger, stay consistent, and see real results.

#fitness #12reps #strengthtraining

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5 Kettlebell Mistakes That Stop You Getting Stronger (you’ve probably done at least one)

1.You swing with your arms, not your hips
2.You don’t lock out at the top
3.You go too light and lose power
4.You skip single-arm variations
5.You don’t control the eccentric phase

Master your form.
Track every session with the 12REPS app.

#12reps #fitness #kettlebelltraining #strengthtraining #musclegrowth #functionalfitness #fitnesstips #gymprogress #trainwithpurpose #workoutsmart #gymmotivation

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1.You feel sore for days after every session
2.Your lifts are getting weaker, not stronger
3.You rely on caffeine just to train
4.You’re not sleeping 7+ hours
5.You skip deload weeks
6.You’re always chasing failure every workout

Your takeaways:

You don’t eat enough lean protein, times your bodyweight by 2.2 to get your daily protein amount in grams.

Invest in supplements like l-glutamine and clear whey protein.

Stronger results need smarter recovery.
Plan your sessions with the 12REPS app.

#12reps #strengthtraining #musclegrowth #recoverymatters #trainrecovergrow #fitnesstips #workoutsmart #gymprogress #trainwithpurpose #gymmotivation

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1.You never reach failure on your last reps
2.Your form stays perfect every set
3.You finish workouts with energy to spare
4.No change in muscle size for weeks
5.You don’t track progression
6.Your last reps don’t feel slower
7.You’re lifting the same weights as last month

Track your progress properly.
Use the 12REPS app to see real strength gains.

#12reps #fitness #strengthtraining #musclegrowth #gymprogress #liftheavier #fitnesstips #workoutsmart #gymmotivation #trainwithpurpose #fitnesstracker

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Real strength starts when you want to quit but choose to push one more rep anyway.

#mindset #fitness #12reps #workout

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1.You stand taller without trying.

2.You sleep better and wake up with more energy.

3.Your workouts feel smoother, the movements click.

4.You’re starting to feel your muscles work during exercises.

5.You recover quicker between sessions.
6.Your appetite is up, your body wants fuel.

7.Your clothes fit differently around your shoulders, chest, or glutes.

8.You’re lifting more than you did a few weeks ago.

9.You feel firmer, even if your weight hasn’t changed.

10.You actually want to train — your body’s asking for it.

Keep lifting.
Keep tracking.
Stay consistent with 12REPS — your training made simple.

#12REPS #StrengthTraining #MuscleGrowth #BeginnerTraining #GymProgress #FitnessJourney #BuildMuscle #TrainSmart #WorkoutApp

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Strength training does something different to you. It’s not just physical. It rewires how you think.

When you train, you face resistance. You learn to push through when it gets uncomfortable.

That moment when your muscles burn and you keep going… that’s where your mindset shifts.

You start showing up even when you don’t feel like it.
You stop waiting for motivation and start relying on discipline.
You realise effort adds up. Every rep, every small win counts.

Over time, it’s not just your body that gets stronger.
It’s you.

What’s something training has taught you outside the gym?

#StrengthTraining #MindsetShift #FitnessJourney #MentalStrength #DisciplineOverMotivation #GymLife #TrainHard #StrongerEveryDay #MindAndBody #KeepPushing

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LEG DAY

You know that feeling when your legs are shaking halfway through the session, but you keep going anyway? Yeah, that’s what we’re chasing.

Today’s lineup:
• Deadlift – 5x 6-2
• Barbell Reverse Lunges – 4x8 per leg
• Front Squats – 4x6
• Walking Lunges – 4x20 steps
• Leg Extensions – 4x12 (slow, controlled, painful in the best way)

If you want to follow the same structure, track your progress, and actually see your strength go up each week…

Download the 12REPS App and start logging your workouts.

Link’s in bio.

#LegDay #StrengthTraining #GymWorkout #Deadlift #FrontSquat #Lunges #LegExtension #WorkoutRoutine #TrainHard #MuscleGrowth #12REPS #FitnessApp #GymLife #LegsWorkout #ProgressNotPerfection

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Having a workout routine keeps you honest.

It’s easy to skip a session when nothing’s planned.
But when you’ve got a set program, days, exercises, goals, you remove the guesswork.

You just show up and get it done.

That structure builds consistency.
And consistency builds results.

If you’re serious about progress, don’t “wing it.”
Write your plan. Track your sessions.

Stick to it, even on low-motivation days.

If you’ve been training without structure, try building a plan that fits your goals.

Or make it simple—download the 12REPS app and plan your workouts there.

#reels #fitness #workoutroutine #workoutplan #bodybuilding
#strengthtraining #gymmotivation #fitgoals #trackyourworkout #gymlife #fitnessjourney #habits #trainhard

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Progress in the gym isn’t always obvious. Some days you feel strong, other days you’re just getting through it. But every rep still counts. You’re better than you were last week, just keep going.

#StrengthTraining #mindset #fitness #gym #improvement #reels #bodybuilding #progression

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There’s something weirdly fun about picking up heavy stuff and putting it down again. Deadlifts just hit different.

#deadlift #strengthtraining #reels #gym #12reps #reels

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100kg teaches you a few things:

•Form beats ego. Every time.
•Consistency stacks faster than motivation ever will.
•Strength is built in the quiet weeks, when no one’s watching.

If you’re still chasing that first triple-digit pull, don’t rush it.
Dial in your setup. Nail each rep. Let time do the work.

Download the 12REPS app to start logging and tracking your workouts.

#Deadlift #StrengthTraining #GymProgress #100kg #12REPS #Weightlifting #FitnessJourney #strengthtraining #bodybuilding

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Personalised Strength Programs in Seconds

Our intelligent system instantly creates custom workout plans based on your available equipment and fitness level. Whether you're training at home with dumbbells or hitting a fully-equipped gym, your perfect strength training routine is ready when you are.

Effortless Progress Tracking

Log your workouts in seconds and watch your strength explode. Our smart tracking system monitors every rep, set, and weight increase, giving you clear data on your muscle-building progress. See exactly how much stronger you're getting, workout by workout.

1,500+ Expert-Approved Exercises

Never run out of effective strength training options. Our massive exercise library includes detailed video tutorials and professional form guidance for every movement. Target specific muscle groups or follow complete full-body routines, all backed by certified trainer expertise.

Professional Trainer Knowledge

Every exercise and program comes with the expertise of certified personal trainers. Get insider tips on proper form, training intensity, and progression strategies that typically cost hundreds in personal training sessions.

https://www.coachweb.com/fitness/kettlebell-workouts/im-a-pt-and-this-kettlebell-routine-will-strengthen-your-core-without-a-sit-up-in-sight

https://www.telegraph.co.uk/authors/a/ak-ao/alan-williams/

https://www.menshealth.com/uk/weight-loss/a43323479/40kg-muscle-transformation/

Fantastic app! Super user-friendly with clear demo videos that make each workout easy to follow. It’s really helped me stay consistent and motivated with my training. Highly recommend for anyone looking to improve their fitness!

Brilliant app and love how organised it is! I feel more confident in my workout routines. Will is a very knowledgeable PT and I’m glad I can finally follow his plan!

This helped me achieve my goals and get stronger, stopped wasting time on useless training online and focused on actually having a specific plan to get me in better shape. Highly recommend it!

The 12Reps app is by far the most comprehensive fitness app that I have used. It has detailed workout plans that can help anyone from the novice to the seasoned gym goer to enhance and improve their workout. The app has special features such as an interactive body diagram and detailed workout videos that allow you to tailor your workout with precision. Great app, highly recommended!

View Gallery of Our Fitness Experts

We invite you to become a part of the 12Reps family. Whether you're taking your first step into strength training or looking to shatter your personal bests, we're here to guide you. Experience the difference of truly personalised, intelligent fitness. Download the 12Reps app today and embark on a journey to a stronger, healthier, and more confident you.

Frequently Asked Questions

What is 12reps?

12REPS delivers professional strength training programs created by certified trainers. Get personalised workouts, track your progress, and access 1,500+ exercises with perfect form guidance, all in one powerful app

12REPS is a free strength training app for iOS and Android. Build custom workouts and track your progress set by set.

What Makes 12REPS Different:

Smart Personalisation: Instant workout plans tailored to your equipment and goals. Effortless Tracking: Log sets, reps, and weights in seconds. Expert Exercise Library: 1,500+ strength exercises with video demonstrations. Professional Guidance: Certified trainer tips and form corrections.

Perfect For:

✓ Building lean muscle mass

✓ Increasing maximum strength

✓ Home and gym workouts

✓ Beginner to advanced lifters

✓ Busy schedules and flexible training

Train Anywhere:

• Full gym equipment routines

• Home workouts with minimal gear

• Bodyweight strength training

• Quick 15-30 minute sessions

How does 12reps work?

The app uses a powerful filtering system to create workout routines tailored to your goals, fitness level, and equipment availability. Whether you want to build muscle, lose weight, or improve endurance, 12Reps has you covered.

Select a specific body part or type of workout, and the app provides targeted exercises from its extensive exercise library.

Can I use 12reps without gym equipment?

Absolutely. 12reps includes a library of bodyweight exercises and home- friendly workouts. Just let the app know what you have available, and it will craft a plan that fits your situation.

What types of workouts does 12reps offer?

From strength training and HIIT , 12reps offers a wide range of workouts. Whether you’re looking to build muscle, burn fat, or improve flexibility, we’ve got you covered with expert-designed routines.

Science-based strength training

•Resistance training

•Build muscle, lose fat

•Workout tracker

•Personal trainer

•Coach-designed training plans

•Exercise tutorials

•Workout groups

Is 12reps suitable for beginners?

Yes, 12reps is perfect for beginners. The app adapts to your fitness level and guides you step-by-step with easy-to-follow instructions. Plus, you can track your progress and gradually increase intensity as you improve.

How much does 12reps cost? Does it have a free version

12reps offers flexible subscription options. Choose between a monthly PRO plan at £19.99 or an annual plan for £99.99, perfect for those who want to save while committing to their fitness journey.

12REPS is a free strength training app for iOS and Android. Build custom workouts and track your progress set by set.

Why 12reps app

Transform Your Strength Training with Expert-Designed Workouts

12REPS is the ultimate strength training app built by certified personal trainers to help you build muscle, gain strength, and achieve your fitness goals faster. Whether you’re lifting at home or crushing it at the gym, get personalised workout plans that adapt to your equipment and experience level.

Why 12REPS Dominates Your Strength Training:

🏋️ Instant Personalised Workout Plans. No more wasted time with generic routines. Our smart algorithm creates custom strength training programs based on your available equipment, fitness level, and goals. Home gym or commercial gym—we’ve got your perfect workout ready in seconds.

📊 Smart Progress Tracking That Actually Works Track every rep, set, and weight with lightning-fast logging. Watch your strength gains unfold with detailed analytics that show exactly how you’re progressing. Our intuitive workout tracker makes it effortless to monitor your muscle-building journey.

💪 1,000+ Proven Strength Exercises Access the most comprehensive library of strength training exercises, each with professional video demonstrations and form cues. From compound movements to isolation exercises, find the perfect workout for every muscle group and training goal.

👨‍🏫 Certified Trainer Expertise in Your Pocket Every workout is designed by certified personal trainers with years of real-world experience. Get professional form guidance, training tips, and proven techniques that ensure maximum results while preventing injury.

Perfect for Every Strength Training Goal: • Build lean muscle mass • Increase maximum strength • Improve muscular endurance • Master proper lifting technique • Create sustainable workout habits

Equipment Flexibility: • Full gym workouts with barbells, dumbbells, and machines • Home workouts with minimal equipment • Bodyweight strength training routines • Resistance band and kettlebell programs.

Stop guessing your way through workouts. Start building real strength with science-backed training programs designed by professionals who know what works.

Download 12REPS free now and transform your strength training today.

12reps app

Perfect for Every Strength Training Goal:

• Build lean muscle mass

• Increase maximum strength

• Improve muscular endurance

• Master proper lifting technique

• Create sustainable workout habits

Equipment Flexibility:

• Full gym workouts with barbells, dumbbells, and machines

• Home workouts with minimal equipment

• Bodyweight strength training routines

• Resistance band and kettlebell programs

Strength training app

•Workout tracker

•Personal trainer app

•Gym workouts

•Home workouts

•Muscle building

•Weight lifting

•Exercise tracker

•Fitness planner

•Workout planner

Looking for more answers?

View Gallery of Our Fitness Experts

Frequently Asked Questions

Stay informed and inspired with tips, advice, and success stories. Everything you need to stay motivated and make the most of 12REPS.

December 4, 2025

Cardio or Weights First? How to Structure Your Workout for Best Results

December 4, 2025

When Will You See Results From Strength Training? A Realistic Timeline

December 4, 2025

How Long Should Your Workout Be? A Woman’s Guide to Efficient Training

December 3, 2025

Perfect Form vs. Lifting Heavy: A Woman’s Guide to Smart Strength Training

December 3, 2025

How Heavy Is Too Heavy? A Woman’s Guide to Increasing Weights

December 3, 2025

Do You Need a Workout Plan? The Truth About Winging It at the Gym

View Gallery of Our Fitness Experts

Frequently Asked Questions

Stay informed and inspired with tips, advice, and success stories. Everything you need to stay motivated and make the most of 12REPS.

December 4, 2025

Cardio or Weights First? How to Structure Your Workout for Best Results

December 4, 2025

When Will You See Results From Strength Training? A Realistic Timeline

December 4, 2025

How Long Should Your Workout Be? A Woman’s Guide to Efficient Training

December 3, 2025

Perfect Form vs. Lifting Heavy: A Woman’s Guide to Smart Strength Training

December 3, 2025

How Heavy Is Too Heavy? A Woman’s Guide to Increasing Weights

December 3, 2025

Do You Need a Workout Plan? The Truth About Winging It at the Gym

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