The 12 Week Ultimate Strength and Conditioning Program

Increase your strength and current levels of conditioning 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 training program has been designed to increase strength all while improving your current levels of conditioning.

The program will have three distinct phases; phase one will focus on simultaneously increasing maximal muscular strength and increasing aerobic capacity.
Current studies are proving that high intensity/high impact training can be detrimental to the health of joints and muscles without adequate physical preparation beforehand. This program utilises strength training systems to initially prepare the body for the stresses exerted on the body during this high intensity training. Doing this will help prevent injury to muscles and joints and will also allow you to increase overall performance.

Phase two will shift focus slightly and aim to increase strength while introducing anaerobic conditioning work, while phase 3 will focus on improving anaerobic conditioning whilst maintaining the strength gained in the previous two phases. This method periodizes the training stimulus in order to push your body to achieve extraordinary results.

Our tried and tested methods have been developed over time, working with a variety of athletes and clients in order to develop a training system which is challenging, effective and precise.

  • 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 designed to increase strength, hypertrophy and conditioning levels. It is extremely challenging and is not recommended for novice lifters due to the stresses it will place on the central nervous system (CNS) and the subsequent effects this will have on recovery and intensity of sessions. The training systems used are systemically implemented to increase strength as a main focus which will then shift onto conditioning as you progress throughout the 12 week cycle. Included in this program there is a full and detailed explanation, describing how this program will progress as part of a week by week breakdown of the 12 week cycle.


The conditioning sessions that are recommended for this 12 week program are aerobic based systems, supplemented with metabolic conditioning. Full and detailed plans can be found in the conditioning booklet.


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 is designed to help you achieve your goals as nutrition has a major part to play in your success. 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.

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

DNA Program Cover

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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