Strong and lean - 12 Weeks female muscle building plan - Equipment

  • Get the perfect body
  • For women between 18-40 years old.
  • Transform your physique with our beginner to advanced workout program.
  • Take control of your body and achieve your dream physique with our program.
  • Get the support you need to reach your fitness goals with our accountability coach and app.
  • Learn from educational videos and start your training with confidence.


12 Week(s)

Workouts Per Week

6 workouts

Fitness Level

Beginner & Intermediate

Equipment Needed

Full Gym


Muscle Gain


Gain muscle size & volume.

Plan Overview

This program is designed specifically for women to help them build muscle and achieve a lean and toned physique. The program is led by Alisha Mistry, who understands the specific needs and goals of women when it comes to muscle building. The program includes a variety of workouts that use equipment such as resistance bands, dumbbells, or a pull-up bar, to help individuals build muscle and achieve their fitness goals. The program also includes a diet and nutrition plan that will help individuals achieve their fitness goals in a healthy way. The program runs for 12 weeks, providing individuals with enough time to see significant results and make lasting changes. With this program, you will be able to achieve your dream beach bod that you can wear everywhere!

Get Fit, Get Strong, Get Lean, Gain Muscle


Basic Training Guidance

This Plan includes a variety of workouts to help individuals build muscle and achieve a lean and toned physique. The plan includes strength training, HIIT (High-Intensity Interval Training), MetCon (Metabolic Conditioning) and flexibility workouts. The workouts are designed for both beginner and intermediate levels and can be performed at home.

For the home workouts, you will need a bench or something similar and sturdy, like a chair, piano seat, or stairs. Some exercises in the plan require resistance, so it's recommended to invest in resistance bands, dumbbells, or a pull-up bar to perform the exercises effectively. With these equipment, you can perform exercises targeting different muscle groups and achieve your fitness goals.

Nutrition Plan and Supplement Recommendations

We'll create a custom meal plan that is designed to meet the specific macro count for each individual based on their height, weight, age, body type, and overall goals. The meal plan takes into account any allergies or preferences, such as gluten-free, lactose-free, or vegetarian options, to ensure that individuals can follow the plan comfortably. The meal plan helps individuals monitor their calorie intake and achieve optimum results in their muscle-building journey. The plan is designed to provide enough nutrients and energy for individuals to perform their workouts and reach their fitness goals in a healthy and sustainable way.


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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