At home muscle mania - the homebase equipment blue print

  • High volume and intensity program.
  • Get fit, functional and athletic.
  • For women who wish to get in their best shape.
  • Home and gym workouts for convenience.
  • Access to the FitCru app at all times.
  •  Chat with coaches.
  • Daily workouts, helpful videos and much more.


12 Weeks

Workouts Per Week

4 workouts

Fitness Level

Beginner & Intermediate

Equipment Needed

Dumbbell & Bench


Muscle Gain


Upper body strength, slim waist and strong full hamstring and glutes.

Plan Overview

Our 12-week program is not only focused on building muscle and achieving an aesthetic physique but also provides the best diet plan to gain weight with a focus on a sustainable approach. The program runs for 12 weeks, with 4 workout sessions per week. The program is designed by Annabel, who brings his years of experience and passion to ensure that individuals have the tools and guidance they need to achieve their goals.

The program includes access to workout videos, guidance from coaches, and customized nutritional plans that complement the new exercise routine. The program is designed to empower individuals and help them look and feel amazing. The program is also designed to make sure that the journey is a healthy one, by providing a sustainable and accountable approach.

"Say goodbye to flab and hello to fab"


Basic Training Guidance

Train like Professional

  • Strength Training / HIIT / LISS / Yoga / Flexibility
  • Choose between beginner and intermediate level

Equipment required for home workouts:

  • A bench or something similar
  • Resistance bands / Dumbbells / Pull-up Bar

Nutrition Plan and Supplement Recommendations

Recipes / Meal Plans

We’ll create a custom meal plan that is designed for your macro count according to your height, weight, age, body type and overall goals. Your mean plan will account for any allergies or preferences with gluten-free, lactose free and vegetarian options. We will help you breakdown your intake of every meal so that you can monitor your calories. With this, you will also receive an alcohol guide. 

These key macronutrients help you stay full, aid in muscle recovery, and nourish your body. Knowing WHEN to eat is important, but knowing WHAT to eat is what makes all the difference. Finally, you can stop worrying about your diet - you have us now!


There’s one that fits you.

Designed by certified professionals, Fitcru plans keep your current level of fitness and future health goals in mind.


Looking for more than just physical training? Get a team of coaches to boost your health with custom workouts, diet and lifestyle changes.


High-performers with a professional focus on fitness may train under a personal team of trainers, nutritionists, psychologists and physiotherapists.

Think you’re ready for more? .

Give our other programs a go!

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