Written by Will Duru, BSc (Hons) Sport and Exercise Science, award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery .
Picture this: It’s 6 AM on a Monday morning. The gym is quiet, save for the gentle hum of treadmills and the occasional clank of weights. In the corner, Sarah is setting up for her deadlifts. Six months ago, she wouldn’t even venture into the weights area. Today, she’s pulling 80kg with perfect form, a confident smile spreading across her face as she completes her final rep.
This transformation didn’t happen by accident. It happened because Sarah followed a structured, science-based program designed specifically for women who want real results. Not the fluffy, pink-dumbbell nonsense you see in most magazines. Real training. Real nutrition. Real results.
I’m writing this as someone who’s spent the last ten years designing programs for women just like you. My Sport Science Honours degree with specialisation in exercise physiology and strength conditioning taught me the theory. But working with hundreds of women in the gym taught me what actually works in the real world.
Here’s what I’ve learned: Most fitness programs fail women because they’re either too complicated, too restrictive, or based on outdated myths about what women “should” do in the gym. This program is different. It’s built on solid science, tested with real clients, and designed to fit into your actual life.
Over the next 12 weeks, you’re going to discover something remarkable. You’re stronger than you think. You’re more capable than you’ve been told. And with the right program, you can achieve transformations that will surprise even yourself.
This isn’t just about changing your body. It’s about changing your relationship with strength, with food, and with yourself. By the end of these 12 weeks, you’ll have built more than muscle. You’ll have built unshakeable confidence.
Why Push/Pull/Legs Works So Well for Women
Let me share something that might surprise you. The Push/Pull/Legs split isn’t just popular because it sounds good. It’s popular because it works with your body’s natural recovery patterns, not against them.
When I studied exercise physiology, one thing became crystal clear: your muscles don’t grow during your workout. They grow during recovery. The Push/Pull/Legs split gives each muscle group 48-72 hours to recover whilst you’re training other areas. This means you can train hard three times a week and still recover properly.
Here’s how it breaks down:
Push Day targets your chest, shoulders, and triceps. These muscles all work together when you push things away from your body. Training them together makes sense because they support each other during exercises.
Pull Day focuses on your back and biceps. These muscles work when you pull things towards your body. Again, they naturally support each other.
Legs Day is exactly what it sounds like. Your quads, glutes, hamstrings, and calves get their own dedicated session because your legs are your body’s powerhouse.
The fourth day is your cardio and abs session. This gives your upper body a complete break whilst you work on your cardiovascular fitness and core strength.
But here’s where the science gets interesting. Research shows that women recover slightly faster than men from resistance training. This means you can handle this training frequency beautifully. Your hormones, particularly oestrogen, actually help with recovery and adaptation to training.
I’ve seen this play out with countless clients. Emma, a busy mum of two, was sceptical about training four times a week. “I barely have time to shower,” she told me. But the structure of this program meant she could fit in three focused 45-minute strength sessions and one 30-minute cardio session. Twelve weeks later, she was the strongest she’d ever been.
The beauty of this split is its flexibility. Can’t make it to the gym on Wednesday? Shift your Pull day to Thursday. Going away for the weekend? Do your cardio session at home with bodyweight exercises. The program adapts to your life, not the other way around.
The Science Behind Your Transformation
Let me tell you something that might change how you think about training forever. Your body is an adaptation machine. Every time you challenge it with resistance training, it responds by getting stronger, more resilient, and more capable.
But here’s the key: it only adapts if you give it a reason to. This is where progressive overload comes in. It’s the most important principle in all of strength training, and it’s surprisingly simple. Each week, you need to challenge your muscles slightly more than the week before.
This might mean adding 2.5kg to your squat. It might mean doing one extra rep. It might mean resting 10 seconds less between sets. The exact method doesn’t matter as much as the principle: gradual, consistent progression.
Your muscles respond to this challenge by building more protein structures. Your bones respond by becoming denser. Your nervous system responds by recruiting muscle fibres more efficiently. This is why strength training is so powerful for women. It’s not just changing how you look. It’s changing how your body functions at a cellular level.
The research on this is overwhelming. A 2017 study published in the Journal of Sports Sciences found that women who followed a structured resistance training program for 12 weeks increased their strength by an average of 25-30%. But the benefits went far beyond strength. They improved their bone density, their metabolic rate, and their confidence levels.
This is why I’m so passionate about getting women into the weights room. You’re not just building muscle. You’re building a stronger, more resilient version of yourself that will serve you for decades to come.
Your 12-Week Blueprint
This program is designed in three distinct phases, each building on the last. Think of it like learning to drive. You start with the basics, build confidence, then master advanced techniques.
Weeks 1-4: Foundation Phase
This is where we build your base. You’ll learn proper form, establish movement patterns, and start building strength. The weights will feel challenging but manageable. Your body is adapting to the new demands you’re placing on it.
During this phase, focus on quality over quantity. Every rep should be performed with intention. I always tell my clients: “Perfect practice makes perfect.” Use the 12Reps app to watch exercise demonstrations and ensure your form is spot on. This app has been a game-changer for my clients because it shows you exactly how each exercise should look and feel.
Weeks 5-8: Strength Phase
Now we ramp things up. Your body has adapted to the basic movements, so we increase the intensity. You’ll be lifting heavier weights, but with fewer reps. This is where you’ll start to feel genuinely strong.
Don’t be surprised if you feel more tired during this phase. Your body is working hard to adapt to the increased demands. This is normal and expected. Trust the process.
Weeks 9-12: Power Phase
The final phase is where everything comes together. You’ll be lifting weights that would have seemed impossible 12 weeks ago. We’ll introduce some advanced techniques to push your limits and showcase just how far you’ve come.
This is also where we test your progress. You’ll retest your starting weights and be amazed at how much stronger you’ve become.
Each phase serves a specific purpose in your development. The Foundation Phase builds the habits and movement patterns. The Strength Phase builds the muscle and neural adaptations. The Power Phase demonstrates your new capabilities.
What You'll Need to Get Started
The beauty of this program is its simplicity. You don’t need a garage full of equipment or an expensive gym membership. Here’s what you’ll need:
Essential Equipment:
- Access to barbells and dumbbells
- A squat rack with safety bars
- A bench (adjustable is ideal)
- Basic cable machine or resistance bands
Most commercial gyms have all of this. If you’re training at home, you can start with dumbbells and resistance bands, then gradually build your equipment collection.
The 12Reps App
I cannot stress this enough: download the 12Reps app before you start. This app contains video demonstrations of every exercise in this program. When I’m working with clients in person, I can correct their form immediately. When you’re training alone, this app is your form coach.
The app shows you the exercise from multiple angles, explains the key coaching points, and even has audio cues to help you maintain proper timing. It’s like having a personal trainer in your pocket.
A Training Log
You need to track your progress. This can be as simple as a notebook or as sophisticated as a smartphone app. The key is consistency. Record every weight, every rep, every set. This data will become incredibly motivating as you watch your numbers climb week after week.
Proper Footwear
Invest in a good pair of cross-training shoes or weightlifting shoes. Running shoes are designed for forward motion, not the lateral stability you need for squats and deadlifts. Your feet are your foundation. Make sure that foundation is solid.
Setting Yourself Up for Success
Before we dive into the workouts, let’s talk about setting yourself up for success. I’ve seen too many women start programs with enthusiasm, only to quit after a few weeks because they didn’t prepare properly.
Schedule Your Sessions
Treat your training sessions like important appointments. Put them in your calendar and protect that time. I recommend training Monday, Wednesday, Friday for your strength sessions, with Saturday for cardio. This gives you weekends mostly free and ensures you never train on consecutive days.
Prepare Your Environment
Set out your gym clothes the night before. Pack your gym bag. Remove as many barriers as possible between you and your workout. The easier you make it to train, the more likely you are to stick with it.
Find Your Why
This program will challenge you. There will be days when you don’t feel like training. On those days, you need to remember why you started. Maybe it’s to feel stronger. Maybe it’s to set a good example for your children. Maybe it’s to prove to yourself that you can do hard things. Whatever your reason, write it down and refer to it when motivation wanes.
Build Your Support Network
Tell people about your goals. Find a training partner if possible. Join online communities of women who lift. Having support makes an enormous difference in your success.
The research on this is clear: people who have social support are significantly more likely to stick with exercise programs long-term. You don’t have to do this alone.
Your Complete Workout Guide
Now let’s get into the meat and potatoes of this program. These workouts are designed to be challenging but achievable. Each exercise has been chosen for a specific reason, and every rep range has been tested with real clients.
Before we dive into the specifics, let me give you some guidance that will make all the difference in your results. First, always warm up properly. Five to ten minutes of light movement gets your blood flowing and your joints ready for work. I’ve seen too many injuries that could have been prevented with a proper warm-up.
Second, focus on form before weight. I’d rather see you squat 40kg with perfect form than 60kg with poor form. The 12Reps app will be your best friend here. Watch the demonstrations, understand the movement, then execute with precision.
Third, rest periods matter. When the program says rest for two minutes, rest for two minutes. Your muscles need time to recover between sets to perform at their best. Use this time to set up for your next exercise or review your form on the 12Reps app.
Finally, listen to your body. Some days you’ll feel strong and energetic. Other days you’ll feel tired and sluggish. Both are normal. The program accounts for these fluctuations, but you need to be honest about how you’re feeling and adjust accordingly.
Foundation Phase: Weeks 1-4
Complete workout tables for the 12-week Push/Pull/Legs transformation program. Download the 12Reps app for exercise demonstrations and proper form guidance.
FOUNDATION PHASE: WEEKS 1-4
Focus: Learning movement patterns, building base strength, establishing habits
PUSH DAY – Weeks 1-2
Exercise | Sets x Reps | Rest Period | Key Form Points |
Barbell Bench Press | 4 x 8-10 | 2-3 minutes | Feet flat, shoulder blades squeezed, controlled descent |
Incline Dumbbell Press | 4 x 10-12 | 90 seconds | 45-degree incline, press up and together |
Standing dumbbell Overhead Press | 4 x 8-10 | 2 minutes | Core tight, press straight up, no excessive arch |
Lateral Raises | 4 x 12-15 | 60 seconds | Light weight, lift to shoulder height, control descent |
Tricep Dips | 4 x 8-12 | 90 seconds | Shoulders down, elbows back, use assistance if needed |
Push-ups / knee push | 2 x 5-10 | 60 seconds | Straight line head to heels, modify on knees if needed |
PUSH DAY – Weeks 3-4
Exercise | Sets x Reps | Rest Period | Key Form Points |
Barbell Bench Press | 3 x 6-8 | 2-3 minutes | Increase weight by 2.5-5kg when completing all reps |
Incline Dumbbell Press | 3 x 8-10 | 90 seconds | Focus on mind-muscle connection over heavy weight |
Standing Overhead Press | 3 x 6-8 | 2 minutes | Challenges core stability, start with empty barbell |
Lateral Raises | 3 x 10-12 | 60 seconds | Perfect form before adding weight |
Tricep Dips | 3 x 10-15 | 90 seconds | Progress towards full bodyweight dips |
Push-ups | 3 x 8-12 | 60 seconds | Work towards full push-ups from toes |
PULL DAY – Weeks 1-2
Exercise | Sets x Reps | Rest Period | Key Form Points |
3 x 5-6 | 3-4 minutes | Hip hinge movement, bar close to body, neutral spine | |
Bent-Over Barbell Row | 3 x 8-10 | 2 minutes | Hinge at hips, pull to lower chest, squeeze shoulder blades |
Lat Pulldown (Wide Grip) | 3 x 10-12 | 90 seconds | Lean back slightly, pull to upper chest, control negative |
Single-Arm Dumbbell Row | 3 x 10-12 each | 60 seconds | Support on bench, row to hip, avoid rotation |
Face Pulls | 3 x 15-20 | 60 seconds | High elbows, pull to face, squeeze rear delts |
Barbell Bicep Curls | 3 x 10-12 | 90 seconds | Elbows stable, full range, no swinging |
PULL DAY – Weeks 3-4
Exercise | Sets x Reps | Rest Period | Key Form Points |
Deadlift | 3 x 4-5 | 3-4 minutes | Master movement with light weight before progressing |
Bent-Over Barbell Row | 3 x 6-8 | 2 minutes | Focus on pulling with back muscles, not arms |
Lat Pulldown (Wide Grip) | 3 x 8-10 | 90 seconds | Work towards being able to do pull-ups |
Single-Arm Dumbbell Row | 3 x 8-10 each | 60 seconds | Ensure equal work on both sides |
Face Pulls | 3 x 12-15 | 60 seconds | Crucial for shoulder health and posture |
Barbell Bicep Curls | 3 x 8-10 | 90 seconds | Quality over quantity, no cheating |
LEGS DAY – Weeks 1-2
Exercise | Sets x Reps | Rest Period | Key Form Points |
Back Squat | 3 x 8-10 | 3 minutes | Feet shoulder-width, sit back and down, chest up |
Romanian Deadlift | 3 x 10-12 | 2 minutes | Hip hinge, slight knee bend, feel hamstring stretch |
Bulgarian Split Squats | 3 x 8-10 each | 90 seconds | Rear foot elevated, front leg does work, upright torso |
Leg Press | 3 x 12-15 | 2 minutes | Feet mid-platform, full range, control negative |
Walking Lunges | 2 x 10 each leg | 60 seconds | Step forward, drop back knee, push through front heel |
Calf Raises (Standing) | 3 x 15-20 | 60 seconds | Full range, pause at top, control descent |
LEGS DAY – Weeks 3-4
Exercise | Sets x Reps | Rest Period | Key Form Points |
Back Squat | 3 x 6-8 | 3 minutes | Start with bodyweight or empty bar, focus on depth |
Romanian Deadlift | 3 x 8-10 | 2 minutes | Will dramatically improve hamstring flexibility |
Bulgarian Split Squats | 3 x 10-12 each | 90 seconds | Master bodyweight before adding external load |
Leg Press | 3 x 10-12 | 2 minutes | Focus on quad and glute activation |
Walking Lunges | 3 x 12 each leg | 60 seconds | Work on balance and coordination |
Calf Raises (Standing) | 3 x 12-15 | 60 seconds | Add weight when completing all reps easily |
CARDIO/ABS DAY – Weeks 1-4
Option A: Long Distance Run
Component | Week 1-2 | Week 3-4 | Notes |
Warm-up Walk | 5 minutes | 5 minutes | Easy pace to prepare body |
Main Run | 20-25 minutes | 25-30 minutes | Conversational pace – should be able to talk |
Cool-down Walk | 5 minutes | 5 minutes | Gradual heart rate reduction |
Core Circuit | 10 minutes | 12 minutes | See core exercises below |
Option B: HIIT + Abs
Component | Week 1-2 | Week 3-4 | Notes |
HIIT Circuit | 15 minutes | 18 minutes | 30s work : 30s rest, choose 4-5 exercises |
Abs Circuit | 12 minutes | 15 minutes | 45s work : 15s rest, focus on quality |
STRENGTH PHASE: WEEKS 5-8
Focus: Progressive overload, building maximum strength, heavier weights
PUSH DAY – Weeks 5-6
Exercise | Sets x Reps | Rest Period | Key Form Points |
Barbell Bench Press | 4 x 5-6 | 3 minutes | Increase weight 2.5-5kg from foundation phase |
Incline Dumbbell Press | 4 x 6-8 | 2 minutes | Focus on heavier dumbbells, slow negatives |
Standing Overhead Press | 4 x 5-6 | 2-3 minutes | Will challenge core stability significantly |
Lateral Raises | 4 x 10-12 | 60 seconds | Increase weight gradually, maintain form |
Tricep Dips | 4 x 12-15 | 90 seconds | Add weight if possible, progress to full bodyweight |
Diamond Push-ups | 3 x 8-12 | 60 seconds | More challenging than regular push-ups |
PUSH DAY – Weeks 7-8
Exercise | Sets x Reps | Rest Period | Key Form Points |
Barbell Bench Press | 4 x 4-5 | 3 minutes | Add pause reps (2-second pause on chest) |
Incline Dumbbell Press | 4 x 5-7 | 2 minutes | Slow negative (3-second descent) |
Standing Overhead Press | 4 x 4-5 | 2-3 minutes | Focus on maximum strength development |
Lateral Raises | 4 x 8-10 | 60 seconds | Add drop set on final set |
Tricep Dips | 4 x 15-20 | 90 seconds | Progress to full bodyweight if possible |
Diamond Push-ups | 3 x 10-15 | 60 seconds | Elevate feet for increased difficulty |
PULL DAY – Weeks 5-6
Exercise | Sets x Reps | Rest Period | Key Form Points |
Deadlift | 4 x 3-4 | 4 minutes | Heavy singles, perfect form priority |
Bent-Over Barbell Row | 4 x 5-6 | 2-3 minutes | Significant weight increase from foundation |
Weighted Pull-ups/Chin-ups | 4 x 5-8 | 2-3 minutes | Add weight or progress to unassisted |
T-Bar Row | 4 x 6-8 | 2 minutes | Heavy loading focus, controlled movement |
Cable Face Pulls | 4 x 12-15 | 60 seconds | Increase weight, maintain rear delt focus |
Hammer Curls | 4 x 8-10 | 90 seconds | Heavier dumbbells, strict form |
PULL DAY – Weeks 7-8
Exercise | Sets x Reps | Rest Period | Key Form Points |
Deadlift | 4 x 2-3 | 4 minutes | Work up to heavy doubles, form is king |
Bent-Over Barbell Row | 4 x 4-5 | 2-3 minutes | Add Pendlay row variation if desired |
Weighted Pull-ups/Chin-ups | 4 x 4-6 | 2-3 minutes | Vary grip width for complete development |
T-Bar Row | 4 x 5-7 | 2 minutes | Add pause at chest for increased difficulty |
Cable Face Pulls | 4 x 10-12 | 60 seconds | Focus on rear delt strength |
Hammer Curls | 4 x 6-8 | 90 seconds | Add 21s technique on final set |
LEGS DAY – Weeks 5-6
Exercise | Sets x Reps | Rest Period | Key Form Points |
Back Squat | 4 x 4-5 | 3-4 minutes | Heavy loading, perfect form essential |
Romanian Deadlift | 4 x 6-8 | 2-3 minutes | Increase weight focus, feel the stretch |
Bulgarian Split Squats | 4 x 6-8 each | 2 minutes | Add significant weight (dumbbells/barbell) |
Leg Press | 4 x 8-10 | 2 minutes | Heavy loading, full range of motion |
Jump Squats | 3 x 5-8 | 2 minutes | Explosive power focus, quality over quantity |
Calf Raises | 4 x 10-12 | 90 seconds | Heavy weight focus, full range |
LEGS DAY – Weeks 7-8
Exercise | Sets x Reps | Rest Period | Key Form Points |
Back Squat | 4 x 3-4 | 3-4 minutes | Add box squats for consistent depth |
Romanian Deadlift | 4 x 5-7 | 2-3 minutes | Add single-leg variation for balance |
Bulgarian Split Squats | 4 x 5-7 each | 2 minutes | Hold dumbbells or use barbell |
Leg Press | 4 x 6-8 | 2 minutes | Add single-leg variation if desired |
Jump Squats | 3 x 6-10 | 2 minutes | Add weight vest if available |
Calf Raises | 4 x 8-10 | 90 seconds | Add single-leg variation for challenge |
POWER PHASE: WEEKS 9-12
Focus: Peak performance, testing limits, advanced techniques, 1RM testing
PUSH DAY – Weeks 9-10
Exercise | Sets x Reps | Rest Period | Key Form Points |
Barbell Bench Press | 5 x 3-4 | 3-4 minutes | Speed work, pause reps, prepare for 1RM |
Incline Dumbbell Press | 4 x 4-6 | 2-3 minutes | Cluster sets for maximum strength |
Standing Overhead Press | 4 x 3-4 | 3 minutes | Push press integration for power |
Lateral Raises | 4 x 8-10 | 60 seconds | Mechanical drop sets for intensity |
Tricep Dips | 4 x 15-20 | 90 seconds | Weighted if possible, maximum reps |
Explosive Push-ups | 3 x 5-8 | 90 seconds | Clap push-ups for power expression |
PUSH DAY – Weeks 11-12
Exercise | Sets x Reps | Rest Period | Key Form Points |
Barbell Bench Press | 5 x 2-3 | 3-4 minutes | Test 1RM in week 12, peak performance |
Incline Dumbbell Press | 4 x 3-5 | 2-3 minutes | Maximum strength focus |
Standing Overhead Press | 4 x 2-3 | 3 minutes | Power development, heavy singles |
Lateral Raises | 4 x 6-8 | 60 seconds | Strength endurance challenge |
Tricep Dips | 4 x 20+ | 90 seconds | Maximum reps, test endurance |
Explosive Push-ups | 3 x 6-10 | 90 seconds | Power expression, explosive movement |
PULL DAY – Weeks 9-10
Exercise | Sets x Reps | Rest Period | Key Form Points |
Deadlift | 5 x 2-3 | 4-5 minutes | Speed pulls, heavy singles, prepare for 1RM |
Bent-Over Barbell Row | 4 x 3-4 | 3 minutes | Cheated reps, negatives for overload |
Weighted Pull-ups | 4 x 3-5 | 3 minutes | Heavy weight addition, strength focus |
Cable Row | 4 x 5-7 | 2 minutes | Pause reps for increased difficulty |
Face Pulls | 4 x 10-12 | 60 seconds | Band variation for strength |
Barbell Curls | 4 x 5-7 | 2 minutes | Cheat curls, negatives for overload |
PULL DAY – Weeks 11-12
Exercise | Sets x Reps | Rest Period | Key Form Points |
Deadlift | 5 x 1-2 | 4-5 minutes | Test 1RM in week 12, peak demonstration |
Bent-Over Barbell Row | 4 x 2-3 | 3 minutes | Maximum load, strength demonstration |
Weighted Pull-ups | 4 x 2-4 | 3 minutes | Strength demonstration, heavy weight |
Cable Row | 4 x 4-6 | 2 minutes | Control and strength focus |
Face Pulls | 4 x 8-10 | 60 seconds | Rear delt strength, perfect form |
Barbell Curls | 4 x 4-6 | 2 minutes | Peak bicep strength, heavy weight |
LEGS DAY – Weeks 9-10
Exercise | Sets x Reps | Rest Period | Key Form Points |
Back Squat | 5 x 2-3 | 4-5 minutes | Speed squats, heavy singles, prepare for 1RM |
Romanian Deadlift | 4 x 4-5 | 3 minutes | Deficit variation for increased range |
Bulgarian Split Squats | 4 x 4-6 each | 2-3 minutes | Heavy loading, unilateral strength |
Box Jumps | 4 x 3-5 | 2-3 minutes | Maximum height focus, explosive power |
Single-Leg RDL | 3 x 5-7 each | 90 seconds | Heavy dumbbell, balance challenge |
Calf Raises | 4 x 6-8 | 2 minutes | Maximum weight, strength focus |
LEGS DAY – Weeks 11-12
Exercise | Sets x Reps | Rest Period | Key Form Points |
Back Squat | 5 x 1-2 | 4-5 minutes | Test 1RM in week 12, peak performance |
Romanian Deadlift | 4 x 3-4 | 3 minutes | Maximum hamstring strength |
Bulgarian Split Squats | 4 x 3-5 each | 2-3 minutes | Unilateral strength demonstration |
Box Jumps | 4 x 3-5 | 2-3 minutes | Explosive power, maximum height |
Single-Leg RDL | 3 x 4-6 each | 90 seconds | Balance and strength combination |
Calf Raises | 4 x 5-7 | 2 minutes | Peak calf strength, maximum weight |
CARDIO/ABS DAY – Weeks 9-12
Week 9-10: Performance Testing
Component | Week 1-2 | Week 3-4 | Notes |
Option A: 5K Time Trial | Test your speed | See improvement from week 1 | Record your time |
Option B: Max HIIT Rounds | 20 minutes | Maximum rounds possible | Test your endurance |
Week 11-12: Peak Performance
Component | Week 1-2 | Week 3-4 | Notes |
Option A: 6K Distance Goal | Push endurance limits | Longer distance challenge | Build mental toughness |
Option B: Complex HIIT | Strength integration | Advanced movements |
Important Notes
- Always warm up for 5-10 minutes before starting your workout
- Cool down and stretch for 5-10 minutes after each session
- Download the 12Reps app for proper exercise demonstrations
- Focus on form over weight, quality reps are more important than heavy weight
- Rest periods are guidelines, listen to your body and adjust as needed
- Progress gradually, increase weight only when you can complete all sets and reps with good form
- If you miss a workout, don’t try to make up for it, just continue with the next scheduled session
- Take progress photos and measurements weekly to track your transformation
- Stay hydrated and fuel your body properly with adequate nutrition
- Get 7-9 hours of sleep per night for optimal recovery and results
Your Simple Nutrition Guide: Fuel Your Transformation
Let me be honest with you about nutrition. After eight years of working with women, I’ve learned that the best nutrition plan is the one you can actually stick to. Forget complicated meal plans with exotic ingredients. Forget weighing every gram of food. What I’m about to share with you is simple, practical, and based on what actually works in the real world.
Your body needs three main things from food: protein to build and repair muscle, carbohydrates for energy, and fats for hormone production and overall health. Get these three right, and everything else falls into place.
Protein: Your Muscle-Building Foundation
Protein is your best friend during this 12-week program. Every time you lift weights, you create tiny tears in your muscle fibres. Protein provides the building blocks to repair these tears and make your muscles stronger than before.
Here’s what I tell my clients: aim for roughly 1.6 to 2.2 grams of protein per kilogram of body weight. So if you weigh 65kg, that’s about 104 to 143 grams of protein per day. Don’t get too hung up on the exact numbers – just make sure you’re getting protein at every meal.
The best protein sources I recommend:
- Chicken breast (about 25g protein per 100g)
- Lean beef (about 26g protein per 100g)
- Fish like salmon or cod (about 22g protein per 100g)
- Eggs (about 6g protein per egg)
- Greek yoghurt (about 10g protein per 100g)
- Cottage cheese (about 11g protein per 100g)
- Lentils and beans (about 8g protein per 100g cooked)
The timing matters too. Try to have 20-30g of protein within two hours after your workout. This is when your muscles are most hungry for those building blocks. A protein shake with a banana works perfectly, or some Greek yoghurt with berries.
One thing I’ve noticed with my clients is that women often don’t eat enough protein. We’ve been conditioned to think of protein as “men’s food,” but that’s rubbish. Protein is what gives you that toned, defined look you’re working towards.
Carbohydrates: Your Energy Source
Carbohydrates have gotten a bad reputation, but they’re absolutely essential for your training. They’re your body’s preferred fuel source, especially for the intense workouts you’ll be doing.
Think of carbs as petrol for your car. You wouldn’t try to drive without fuel, so don’t try to train without carbs. Aim for about 3-5 grams per kilogram of body weight on training days, and 2-3 grams on rest days.
My favourite carbohydrate sources:
- Oats (perfect for breakfast before morning workouts)
- Sweet potatoes (excellent post-workout)
- Brown rice (versatile and filling)
- Quinoa (complete protein bonus)
- Fruits like bananas and berries (great for quick energy)
- Vegetables (yes, they contain carbs too!)
The key is timing your carbs around your workouts. Have some carbs 1-2 hours before training to fuel your session, and more carbs after training to help with recovery. On rest days, you can reduce your carb intake slightly and focus more on vegetables and fruits.
I’ve had clients who were terrified of eating carbs because they thought it would make them gain weight. The truth is, carbs help you train harder, recover faster, and actually burn more calories during your workouts
Fats: Your Hormone Helper
Fats are crucial for hormone production, including the hormones that help you build muscle and burn fat. Don’t fall into the trap of thinking all fats are bad. Your body needs healthy fats to function properly.
Aim for about 0.8-1.2 grams per kilogram of body weight. So for a 65kg woman, that’s about 52-78 grams per day. This might sound like a lot, but fats are calorie-dense, so a little goes a long way.
The healthy fats I recommend:
- Avocados (about 15g fat per half avocado)
- Nuts and seeds (about 14g fat per 30g serving)
- Olive oil (about 14g fat per tablespoon)
- Fatty fish like salmon (about 12g fat per 100g)
- Eggs (about 5g fat per egg)
- Nut butters (about 16g fat per 2 tablespoons)
One mistake I see often is women cutting out fats completely when they want to lose weight. This backfires because fats help you feel satisfied after meals and support healthy hormone levels. Without enough healthy fats, you’ll feel hungry all the time and your energy levels will crash.
My Personal Training Recommendations: Vitamins and Probiotics
After working with hundreds of women, I’ve noticed that certain supplements can make a real difference in how you feel and perform. I’m not talking about magic pills or expensive potions. I’m talking about basic nutrients that many women are lacking.
Vitamin D3
This is the big one. Most women in the UK are deficient in vitamin D, especially during winter months. I recommend 2000-4000 IU daily. Vitamin D supports bone health, immune function, and muscle strength. I’ve had clients tell me they feel more energetic and recover better once they start taking vitamin D.
Magnesium
This mineral is involved in over 300 processes in your body, including muscle function and sleep quality. I recommend 300-400mg before bed. Many of my clients notice better sleep and less muscle cramps when they take magnesium regularly.
Omega-3 Fish Oil
These healthy fats support recovery and reduce inflammation. If you’re not eating fatty fish 2-3 times per week, consider a fish oil supplement with 1-2g of combined EPA and DHA daily.
Probiotics
Your gut health affects everything from your immune system to your mood. I recommend a high-quality probiotic with multiple strains of bacteria. Look for one with at least 10 billion CFU (colony forming units). Take it with food to help the bacteria survive your stomach acid.
A Good Multivitamin
Think of this as insurance. Even with a good diet, it’s hard to get everything you need. Choose a multivitamin designed for active women. Take it with breakfast to avoid any stomach upset.
I always tell my clients to start with one supplement at a time. Add vitamin D first, then magnesium after a week, then the others gradually. This way you can see what makes a difference for you personally.
What to Expect Week by Week
Let me give you a realistic timeline of what to expect during your 12-week transformation. This is based on working with hundreds of women, so your experience might be slightly different, but this gives you a good framework.
Weeks 1-2: The Honeymoon Phase
You’ll feel excited and motivated. The workouts will feel challenging but manageable. You might feel a bit sore, but it’s a good soreness. You’ll start to feel more energetic, and you might notice improvements in your sleep.
Weeks 3-4: The Reality Check
The novelty might start to wear off. You’ll have days when you don’t feel like training. This is completely normal. Your body is adapting to the new demands, and you might feel more tired than usual. Push through this phase – it gets easier.
Weeks 5-6: The Breakthrough
This is when things start to click. You’ll notice that weights that felt heavy a few weeks ago now feel manageable. You’ll start to see physical changes in your photos and measurements. People might start commenting that you look different.
Weeks 7-8: The Confidence Builder
You’ll feel genuinely strong. Daily activities will feel easier. You’ll have more confidence in the gym and in life. This is when many of my clients tell me they feel like a different person.
Weeks 9-10: The Power Phase
You’ll be lifting weights that seemed impossible when you started. You’ll feel powerful and capable. This is when the mental transformation really accelerates alongside the physical changes.
Weeks 11-12: The Victory Lap
You’ll be amazed at how far you’ve come. When you test your final numbers and compare them to where you started, you’ll hardly believe the transformation. This is when you realise that you’re capable of far more than you ever imagined.
Your Transformation Starts Now
We’ve covered a lot of ground in this guide. You now have everything you need to transform your body and your life over the next 12 weeks. You have a complete training program, a simple nutrition guide, and the knowledge to track your progress effectively.
But here’s the thing: none of this matters unless you take action. You can read every fitness article ever written, but you won’t see results until you actually start lifting weights and eating properly.
I want you to make a commitment right now. Not to be perfect. Not to never miss a workout or never eat chocolate again. I want you to commit to showing up consistently for the next 12 weeks.
Some days will be harder than others. Some workouts will feel amazing, others will feel like a struggle. Some meals will be perfectly planned, others will be grabbed on the go. That’s life, and that’s okay.
What matters is that you keep showing up. What matters is that you trust the process. What matters is that you believe in yourself and your ability to change.
Remember Sarah, who went from being afraid of the weights room to deadlifting 80kg? Remember Emma, who balanced motherhood with becoming the strongest she’d ever been? They’re not special. They’re not genetically gifted. They’re ordinary women who decided to do something extraordinary.
You have that same potential inside you. You have the ability to surprise yourself with what you’re capable of achieving. This program will show you strengths you didn’t know you had and capabilities you didn’t know you possessed.
Your First Steps
Here’s what I want you to do right now:
- Download the 12Reps app and familiarise yourself with the exercise demonstrations
- Schedule your first week of workouts in your calendar
- Plan your first few meals using the nutrition guidelines
- Take your baseline photos and measurements
- Tell someone about your goals – accountability matters
Don’t wait for Monday. Don’t wait for next month. Don’t wait until you feel ready, because you’ll never feel completely ready. Start where you are, with what you have, right now.
A Personal Message
As I finish writing this guide, I’m thinking about all the women I’ve had the privilege to work with over the years. Each one started exactly where you are now – uncertain, maybe a little scared, but ready to change.
What I’ve learned is that transformation isn’t just about changing your body. It’s about changing your relationship with yourself. It’s about proving that you’re capable of more than you thought. It’s about building unshakeable confidence that comes from doing hard things.
This program will challenge you. There will be days when you want to quit. There will be moments when you question whether you’re cut out for this. In those moments, remember why you started. Remember that every strong woman was once a beginner. Remember that you deserve to feel powerful and capable.
You’re not just building muscle over these 12 weeks. You’re building a stronger, more resilient version of yourself. You’re building habits that will serve you for decades. You’re building confidence that will impact every area of your life.
The woman you’ll be in 12 weeks is waiting for you. She’s stronger, more confident, and more capable than you can imagine right now. The only thing standing between you and her is consistent action over the next 12 weeks.
Your transformation starts now. Not tomorrow, not next week, not when you feel ready. Now.
