12-Week Muscle Building Program
Progressive resistance weight-training program for women who want more muscle, more definition and to look more athletic
12 Weeks. 5 days a week. 15-45 minutes a day.
More muscle. More definition. More athleticism.
Introducing you to the very first true muscle-building (hypertrophy) program I’ve ever rolled out on a mass scale, and it’s been a long time coming.
My personal journey in fitness has been riddled with over-exercising, extreme dieting and finally, a return to balance—less time and mental energy spent on physique pursuits, but more leveraged efforts.
I no longer need to be exercising for hours to feel worthy (or even to have a stellar physique) and instead have focused the last 7 years on prioritizing efficiency over sheer time in the gym.
We know that our workouts need to be on the shorter side for us to stay compliant. Workouts need to be intense enough to generate the results we want. And they need to fit into a busy schedule so that we can also have a life and not be a slave to the gym.
With all that in mind, I’d been hesitant to roll out a building program because I wanted to make sure it could be on the shorter side, while also being effective (typically bodybuilders spend hours in the gym a day).
I created what I believe strikes a balance with all of those things: time-sensitive, intense and also effective for gaining size and more definition.
Besides, if we want to get “toned” we have to have something to tone, aimright?
All workouts are 15-45 minutes long, so you can have a life while also making physique gains.
What You Can Expect with #LeanBuilding
Watch this quickie video to hear all about #LeanBuilding!
What's Included in #LeanBuilding?
Upon purchase, you'll get access to a closed membership site, where all the workouts, tutorial videos and photos are housed.
25 Muscle-Building Workouts
The 12-week program is broken down into three 4-week segments, 5 days a week of training.
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, while maintaining your leanness.
In addition to the 12 weeks' worth of programming, you'll have access to 10 additional 5-minute "burn outs" if you'd like more a little more sweating, breathlessness and cardio. These "finishers" can be added to any workout as an option.
Form Videos for Each Workout
Each individual workout comes with its own demonstration video, breaking down each movement, including form cues and how to modify if you're new to a movement, or have compromised joints.
Also included in each workout are modifications for how to do the workout at home, if you don't have access to barbells. Please be advised that this program does require at least a set of moderate weight dumbbells (10-25 lbs) for effectiveness. If you have two sets, even better.
The videos are simple to digest and can be watched on mobile.
Suggested Calendar to Follow
This program requires a 5-day per week commitment, and is a body change program, meaning you're going to be overloading the muscles and forcing them to respond, hence building additional muscle.
I'll be providing a suggested weekly calendar for how you space the workouts for maximum recovery.
Please be advised that if you cannot do all 5 days, not all is lost. You'll be able to adjust based on your unique schedule and make the program work for you. BUT, if you aren't able to commit to at least 3 days a week, I wouldn't invest in this program.
w exactly what to do and when to do it.
You can do all 12-week sessions to create your own.
SNEAK PEEK: #LeanBuilding Membership Site
Here's what the program looks like and how it's laid out
Hi, I'm Jill!
I'm Jill Coleman, creator of #LeanBuilding and founder of JillFit and I'm so glad you're here!
Over the last 22 years in the fitness industry, I've tried everything from long-duration cardio to bodybuilding to powerlifting to triathlons and endurance racing, and I always come back to the iron. Weight-training--progressive overload--has remained the SINGLE, most important implication in body shape change, anti-aging (I'm coming up on 40!) and even mental-emotional health.
Weight-training (heavy and intense) is the only mode of exercise that leverages--that helps you burn calories long after the workout is over, that boosts the metabolism and fortifies soft tissue integrity.
It truly is The Fountain of Youth, and I am so excited to be able to finally roll out a complete muscle-building program in #LeanBuilding.
Frequently Asked Questions
What equipment do I need?
Ideally, you'd have access to dumbbells and barbells (the program was originally designed to be completed at the gym) BUT due to what is going on with Covid-19, I included all-dumbbell modifications, which means that if you at least have a set of moderate weight dumbbells (8-30 lbs), you can complete this program. If you don't have a set of dumbbells, see about ordering some on Amazon or borrowing a set from a friend, but this program is not doable with just bands or dumbbells, Honestly, I would be out of my integrity if I told you it was possible to build significant muscle with bands and bodyweight. Just not possible for 99.9% of people. But dumbbells will do until we get back to the gym!
How is #LeanBuilding different than #FastPhysique?
If you have purchased and done #FastPhysique, that’s amazing! That program is mostly designed for strength gain, and it is a little more intense than #LeanBuilding--meaning the workouts are longer and more days of the week. #LeanBuilding is specifically designed to promote muscle gain, which requires a different approach--sometimes slower, sometimes more volume and in general more focused on progressive overload. #FastPhysique workouts also require access to a full gym while this program does not. If you loved #FastPhysique, you'll love this program!
What format do the workouts come in?
All of the workouts are delivered via easy print-and-go PDF with accompanying video tutorials for every single individual workout with extensive verbal form cues. The membership site is also mobile-friendly, so you’ll be able to pull the PDFs and videos at the gym in real time, too.
I'm a beginner and/or haven't been consistent with weights, can I do this?
All fitness levels can do these workouts. Regressions are given and we're using Metabolic Effect's Rest-based training approach, the time and amount of rest you take in the workout is completely up to you--making it super safe. The workout frequency suggested is 3-5x/week, which may be more volume than you are used to (or less, depending), so the most important things will be to listen to your body, rest when you need to, practice your form as best you can, and slowly ramp up in weight so you don't overdo it right out of the gate. The goal is consistency and to stick with it. So do your best, there will always be time later to take things up a notch.
Will I get sore with these workouts?
The probable answer is yes. These workouts contain a lot of different movement patterns and a lot of volume, thus literally forcing the body to respond. You'll be cramming a lot of exercise (reps and sets) into a short amount of time. Of course, this intense approach is what drives results, but it will also be a bit of a shock to the system especially if you are not used to it. However—and here’s the important thing—the key is understanding it’s transient and then managing it as best you can so that you can continue to train. I include extensive coaching on how to handle soreness within the program.
What if I can’t exercise 3-5 days a week?
Yes, this will be a common concern, and warranted. Consistency is key, and by making the workouts on the short side (15-45 minutes) hopefully that provides a low barrier to entry. But bottom line, a lot of folks won’t be able to commit to 3-5 days a week, and that is fine. You need to make it wok for you and your unique schedule and priorities. BUT, I don’t want you going into all-or-nothing mode, so just do your best and progress as possible.
How long will I have access to these workouts?
You have access to the #LeanBuilding membership portal forever.
What if I am currently doing another program?
I'll be honest, ideally you'd not do too much other exercise while doing this program for best results. You can leisure walk as much as you'd like, but if you are doing excessive cardio, for example, it WILL take away from your results. Which, so long as you know that, is fine. Throw in a yoga class or the occasional Zumba or boxing, and that's fine. But if you are doing a ton, and add this on top, we need to be aware of overtraining/not giving the body sufficient recovery time for best results. But of course, if you are currently doing another program, it is perfectly fine to start this after you're done.
Can I modify for injuries or chronic aches/pains?
Yes, I’ve included in the final program modifications for plyometrics (jumps), cardio options and more. And if you need an alternative for anything any time, you can always email me for help. No issues.
Do the workouts include videos?
Yes, the workouts include longer demo videos, where I am talking you through each movement, and what to look for and how things should feel. They are not full-length like a workout DVD though. BUT, no workout has more than 6 exercises so they are simple and easy to understand.
What's your refund policy?
There is a 30-day money back guarantee. You can request a refund if you are not satisfied with the program within 30 days and receive a full refund. However, please understand that you will also be taken out of the membership portal should you decide it's not for you. No refunds will be granted after 30 days.
Did I miss something? Send me an email.
What People Are Saying About #LeanBuilding Workouts
Over 14,000 women have completed #LeanBuilding workouts over the last 6 months, literally helping me perfect this program. Here's what they had to say about them: