No more guessing! In 12 weeks, some clients have gained over 30lbs of weight with no change in skinfold (body fat) measurements. The Question: Twelve weeks is a good time frame to set some short-term fitness goals. per workout. TOPIC: What Is The Best 12-Week Fat Loss Transformation Workout For Women? No-BS Strength and Muscle Training for Women 4 workouts per week / 45-60 min. After all, this is a pretty advanced muscle building plan, so without the foundation strength that you’re bringing to the table it’ll pretty much swallow you up whole. And for women it's just enough time … This is a great way to build a base of muscle … Every day for the next 12 weeks, you can walk into the gym knowing exactly what to do. The 12 Week Muscle Building program has helped our clients achieve amazing results. Others have gained 5lbs of muscle… If you’re new to exercise or haven’t trained in well over 3 months we’d suggest you opt for a different workout plan such as our 12 week muscle building program … The workouts are designed for "progressive overload," which means you'll be tracking and increasing your weights as you get stronger and the weeks progress, with the goal of adding more muscle… The 12-week program is broken down into three 4-week segments, 5 days a week of training.