12-Week Body Recomposition Strength Training in LiftTrack
I'm excited to share something I've been working on for a while. Two of my 12-week strength training programs are now available inside LiftTrack, a strength training app that syncs with Garmin watches.
One program is built for the gym. The other is a home strength training program. Both run three days a week for 12 weeks, and every single session is written out for you. No guessing what to do, no building your own plan, no digging through a PDF between sets.
Here's what's in them and how to get started.
What you get
Each program is a full 12 weeks of functional strength training, three sessions a week, which makes it a solid base if you're working toward body recomposition. That means:
36 workouts, written in order, with sets and reps laid out
A clear progression, so week 8 is harder than week 2 in a way that makes sense
Exercise demos for anything unfamiliar
Automatic tracking of what you lift, so you can see your numbers climb
You don't need to decide anything except which program fits your setup and when you're training this week.
Gym or home: which one to pick
Gym program | Home program | |
Built for | A commercial or well-equipped gym | Training at home |
Equipment | Dumbbells, kettlebells, bands, barbells, cables, landmines, med ball, foam roller | Dumbbells, kettlebells, bands, foam roller |
Length | 12 weeks | 12 weeks |
Frequency | 3 sessions a week | 3 sessions a week |
Focus | Functional strength | Functional strength |
If you're unsure, pick the one that matches where you'll train most often over the next three months. You can switch later. The two programs are built on the same approach, so nothing is wasted if your situation changes partway through.
Why three days a week
Three days is enough training to build real strength and support a body recomposition. It's also realistic.
Most people can protect three slots a week over 12 weeks. Fewer people can protect five or six, and the plans that ask for five or six are the ones that get abandoned in week four.
The sessions are also designed to stand alone. If you miss a Wednesday, you pick up at the next session rather than trying to make it up. Nothing falls apart because you had a busy week.
Some movements may be new to you
I program a few things that aren't standard, and they may not be in the app's built-in video library yet. Every one of them is demonstrated on my YouTube channel.
If you hit an exercise name you don't recognize, search it there and you'll find me walking through the setup, the cues and the common mistakes. Bookmark the channel before you start and you'll never be stuck mid-session.
Why I put these programs in LiftTrack
I wanted my programs somewhere people would actually use them, and LiftTrack does a few specific things well.
It syncs natively with Garmin watches. You build or open the workout on your phone, it transfers to your watch, and you run the whole session from your wrist. Your sets, reps and weights log as you go. No notebook, no unlocking your phone with chalky hands between sets.
If you already wear a Garmin, this is the biggest benefit. Garmin's built-in strength tracking is limited. Following a structured program on it is awkward. LiftTrack was built specifically to solve that.
It handles progression for you. After each session, the app proposes your next targets based on what you actually lifted. You're not guessing whether to add weight, and you're not flipping back through old notes trying to remember.
It keeps your history. Progress graphs show whether a lift is climbing or sitting flat. That's hard to see when your records live on paper or in your memory.
The basics are built in. Rest timers, supersets, effort logging and recurring scheduling are all in the app, so you're not running a timer app alongside a notes app alongside a calendar.
No Garmin? You can still run the programs
LiftTrack recently added in-app tracking. That means your phone is enough. You log everything in the app exactly the same way, and you get the same programs, the same progressions and the same history.
The Garmin sync is a bonus if you own one, not a requirement to start.
How to start this week
Download LiftTrack.
Find the Toned by Tony programs in the app.
Pick gym or home.
Connect your Garmin if you have one. Skip this if you don't.
Do session one. Pick your three days and put them in your calendar.
That's the whole setup. If you've been meaning to get back to lifting but keep stalling at the planning stage, this takes that stage away. The plan is written. Open the app and start.
Comments