Muscle Building – Twelve Weeks to a Muscular New You!

If you’re prepared to work hard and eat right, we will be able to transform your physique in just 3 months here at Ultimate Performance with our Muscle Building Personal Training Programmes.

On average, male clients on our 12 Week Muscle Building Programme gain over 10lbs of solid muscle.
We sadly meet many clients who have spent months or years working hard in the gym, never really advancing and never really getting the results they want.

Middle Aged Muscle Gain


We aim to break that cycle. At Ultimate Performance, we have spent a long time developing our 12 Week Muscle Building Programme. It is designed to overcome the plateaus that many reach in their workouts. As a result, it will help you pack on noticeable muscle in minimal time.

This programme has been used to build muscle with off-season professional sports players, get male models ready for a shoot and help ordinary clients get the body they’ve always wanted. The system is hugely effective. We leave absolutely nothing to chance and focus on strategies that have been tried, tested and tweaked over and over again. Our attention to detail is second to none, and we have covered every conceivable angle of training to ensure we deliver fast muscle growth. The programme isn’t easy – but it will get you results.

Our 12 Week Muscle Building Programme is a direct result of this collective expertise and years of testing. It incorporates a periodised routine which builds both muscle mass and strength.You will complete challenging workouts, which are structured to increase intensity and volume. You will also complete training cycles which include low volume with heavy loads, high volume with lighter loads and advanced training techniques like wave loading and clusters. The specific programme design will be tailored to your needs, goals and training experience, to ensure that it gets you the muscle-building results you are after.

As a team we pride ourselves on our collective knowledge of muscle-building. We regularly host major league competitive physique athletes – 8 time Mr Olympia, Ronnie, Coleman, is a regular sight in our London gyms when he visits from the USA. Charles Poliquin, world-famous Olympic Strength & Conditioning coach, uses our Marbella gym as a base for his European seminar. Many of our personal trainers are professional physique athletes and fitness models, regularly gracing the covers of Men’s Health and Men’s Fitness.

What does the 12 week programme include?

Consultation and BioSignature Assessment

We use BioSignature and a 12-site skinfold test to identify the problem areas where you store fat the most. BioSignature was developed by Charles Poliquin, internationally renowned Olympic Strength & Conditioning coach. It means we can tailor your programme to address your unique hormonal issues.
We also ask all clients to complete an extremely detailed questionnaire about their lifestyle, eating habits, stress levels and previous training experience. This means we can tailor the 12 Week Muscle Building Programme to your goals, addressing specific weaknesses and problem areas.
We will look at your overall body composition. We will calculate your body fat and take measurements of your waist, hips etc.
Finally, we will assess your movement patterns and identify muscular imbalances, structural problems and assess your overall posture. We look at a series of movements such as lunges, squats and leg raises. We will also look at a number of resistance exercises, see how strong you are, and understand if there are any particular exercises that you would like to improve on.

Muscle Building Middle-Aged Men


Muscle Fibre Testing

We will then use the data from the initial assessment and take you through a series of exercises that give us an indication of the make-up of your muscle fibres. We aim to discover the balance of Type 1, Type 2a and Type 2b muscle fibres.
This helps us make an informed decision about the most effective training programme for you. We will ensure that the protocols, number of reps and load are all designed to maximise your muscle growth. Performing this kind of additional, highly detailed work (far above the level we’ve seen any other personal trainers work at) means that we can really focus on areas that have previously been weaknesses. We pride ourselves on our ability to get you results, even in areas that have been problematic.

Nutritional Assessment

Before you begin training, we will ask you to keep a complete, honest food diary for a week.
We will then use this as a basis for a new set of dietary guidelines. These are designed to fit around your lifestyle and any restrictions you might have, but bear in mind that if you want amazing results you will have to commit to following those guidelines. Many of our clients have very hectic and stressful schedules, so we will give you advice that makes sure no matter what happens you can continue to progress towards your goals. Where relevant and necessary, we will also recommend supplements to further support your goals.

Muscle Gain Exercise programme design

We will then combine all that personal information with our own learning, and tailor our unique Muscle Gain programme to fit your goals. Our training programmes will push you hard, as results rarely come easy. They will also be designed to get progressively more challenging as you get stronger, lose fat, and improve your metabolism and capacity to work. We particularly aim to address any muscular and structural imbalances early on, so these do not restrict your progress.

Training sessions

On your 12 Week Muscle Building programme you will meet with your Personal Trainer three or four times a week for twelve weeks. We may also give you additional ‘homework’ in the form of additional exercises and regimes to perform at home.

We believe that form and technique are extremely important, so will carefully coach you through the movements. This ensures you are always training safely. We will also track your progress in terms of strength, repetitions and overall fitness.

What do we expect from you?

We are very proud of our reputation, and therefore very particular about whom we take on as clients. We ask that you commit to several guidelines:
1) Follow the 90-10 rule. We will dictate 90% of your food intake and training programme, which needs to be followed by you precisely. The remaining 10% remains in your hands – and your conscience.

2). Work hard, giving 100% in your workouts and never giving up. Building muscle is really tough, and we will push you very hard. Increasing muscle and bodybuilding style training is by no means a walk in the park. If you are prepared to work hard, with our guidance you will get results – just be prepared to get a sweat on!

3). Make time for training. We are willing to open the gym at 4am (if you ask very nicely), and will be with you at any time of day or night. We expect your effort in return. Turn up to your sessions on time, and prioritise your training in these 12 weeks.
These habits are tough. If they sound too tough, Ultimate Performance may not be the right place for you. If they sound challenging but exciting then you are ready to train with us.

What Can You Expect on the Muscle Fitness, Muscle Building or Bodybuilding Personal Training Programme?

  • Noticeable increase in muscle mass within 10 days
  • Feeling more powerful and strong
  • A more toned physique and physically impressive body
  • Envious looks from friends and family
  • Better sleep
  • Feeling better and more confident in your clothes – you should be prepared to go shopping for some new ones to show off your new muscular physique!

Here are just a few examples of what we do with clients day-in day-out in all our gyms worldwide:

12 weeks body transformation
Chinese change in 3 months
Indian body transformation

AboutOur Results

  • We show you the best, we don't show you the worst.
  • We show you people who follow the plans, not those who are all talk.
  • We show you those who inspire even us with their commitment to their results.
  • You cannot get results exactly like these. You are unique and that means you can only get your own best possible results.
  • Your results are a function of time spent following the plan; your genetic response to the right exercise and diet program; how hard you train; how consistently you come to the gym; how disciplined you are with your diet; & your starting point.
  • Oftentimes the lower your starting point (poor fitness, terrible body composition) the better your results.
  • We cannot do the work for you and the results you see here are a testament to the work ethic of our clients.
  • Our reputation is that we are the best trainers in the world for helping you to unlock your potential, & we can lead you to the door, give you the key, even turn the handle and push the door open, but we cannot walk through it for you. In the end the result is down to you.

Start your body transformation by filling the form below – we’ll send you details with zero obligations for you.