12-Week Muscle Building Program

Progressive resistance weight-training program for women who want more muscle, more definition and to look more athletic

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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?

Enter #LeanBuilding.

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.

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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.

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:

Frequently Asked Questions

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