16 Week Intensive Muscle Building Program


If you’ve been wasting months or even years spinning your wheels and never advancing from those first flush of gains you made when you first started weight training then this is the training program for you!

This program is designed for men and women to overcome all plateaus and to pack on noticeable muscle in all the right places in almost record time or for those working out for the first time.

At Body Couture we have used these programs to add off-season bulk to competitive sportsmen and women, and to beef up male models for underwear shoots, or transform men and women from scrawny to brawny right before the beach season. Packing on lean muscle requires some hard and heavy lifting; this is what makes bodybuilding difficult it can get really uncomfortable at times. Our just is to make you feel comfortable being uncomfortable during this period so that you can optimize your workouts.


Promises are easy to make, but for those of you who are prepared to work hard and follow our advice to the letter, then life changing fat loss results can be yours.

Actual B.C. Client BEFORE AND AFTER.
Actual B.C. Client BEFORE AND AFTER.

All you need is the desire to start

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Buff Is Beautiful


Our methods work and the results we get for our clients are dramatic.

We leave nothing to chance and cover every single variable vital to achieving rapid muscular growth. It’s not easy, in fact if you want to make great gains it can be extremely hard work, but if you work it properly and stick to plan gains are what you get!


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16 Week Program Details

Diet & Nutrition Plan

Nutrition plays a huge role in getting the results you want and for that reason we make sure all of our clients have their own personalized Training Syllabus. At Body Couture this is created during your three free Introduction sessions by reviewing your overall Health History assessing your current state of fitness and by asking our clients to answer a detailed questionnaire, that ask all we need to know about you and your lifestyle in order to put the perfect plan in place.

We then take your body composition stats and ask about your goals, then combine all this together to create the ultimate fat loss plan unique to you. On the basis of the data gathered by our initial consultations we then construct a unique Fat Loss / Fat Burning training program unique to you. This is a 16-week plan that is designed to evolve as your own strength & conditioning improves causing you to gain lean muscle and burn fat faster. Once this plan is in place we will then monitor your progression with constant feedback from you, making small changes to the plan along the way or when needed. This is how we monitor your nutritional habits and progression ensuring you the best possible results over a 16-week period.

A picture is Worth A 1000 words

One of the best ways to monitor your progress and see the changes you are making to your body is to take weekly photographs. This can seem nerve wrecking at first, standing in front of a complete stranger whilst they point a camera at you. All of our personal trainers are highly skilled professionals who look at the pictures from a completely different stand-point, noticing subtle changes that aren’t always seen by the untrained eye.

These changes help the trainer to make sure you are moving in the right direction; after the 12 weeks once you see the pictures the changes will no longer be subtle but dramatic. All of the pictures are confidential, between client and trainer for the benefit of judging progress but many clients when they are happy with their results want to show them off. The images you see here represent those clients who want to act as inspiration for others and are happy to share. Many of our clients don’t want to be shown, and we respect that.


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How much muscle can I expect to build?

This would depend on your existing body composition, time frame, body type, training experience, your commitment levels and how consistent you are. Some people will tell you that the rate of building muscle will slow down the more advanced you become as a trainee because you are getting closer to your genetic potential of muscle mass. However this isn’t quite accurate and a better way to see how much progress you can make is to ask yourself “how many of the right things have I been doing?” If you’ve only been lifting the same amount of weight utilizing the same exercises and the same movements/reps and sets and eating the same things there’s still a lot of room for some substantial improvements and gains!

Can I gain muscle and lose fat at the same time?

Almost all of our clients do exactly this. However, the more advanced a client becomes then the harder it becomes to build muscle and lose fat simultaneously and over time it is better to start focusing on one goal specific body parts at a time.

How many times a week should, I train?

Quality always trumps quantity. Ultimately, you stimulate your muscles in the gym and grow your muscles outside the gym through effective nutrition and rest. A good suggestion for building muscle is training between 4 times per week to fit around your busy schedule. This is the optimal frequency for most men and women, but the vast majority of our clients, and the results that you see on this page, usually train with us for absolute maximum of 3 times a week.

What is the best muscle-building program?

There is no one size fits all magic muscle building program. You’ll find no cookie cutter programs here. At Body Couture we take hundreds of variables into account when designing a unique program for you. We are experts at body transformations, changing bodies and lives is what we do! We put up photographs of real clients; most who are everyday professionals and executives, and make them look like professional, models, athletes and or celebrities. The best muscle-building program is the one you can do consistently, the one that fits your goals and time commitments. Your trainer will always be on hand to adjust your regimen in major or minor ways as our experts notice constant corrections and improvements that can be made during your daily progress towards your 12-week goals.

How many meals do I have to eat?

Total daily and weekly calories will always be a far more important factor for your quest to build muscle than how many meals a day you eat. However, with the goal of muscle building in mind eating less than 3 times a day could potentially negatively affect muscle protein synthesis thus in turn hampering your ability to build muscle optimally. Eating 3 meals or less with big time gaps between them may also result in low blood sugar causing you to crave more unhealthy foods conversely, eating 6 or 7 times a day can result in low productivity due to clock watching.

A rough guide to how many meals you should eat for muscle building would be between 4 and 5 but every client is different and each stage of a dramatic transformation has different nutrition needs which our experts will calculate to fit around your lifestyle. It is worth noting that a “meal” doesn’t mean a 3-course meal. It refers to a “feeding” and can be as simple as an apple and a handful of nuts. Our trainers are very knowledgeable in helping clients to construct meal plans and dietary strategies that fit around their extremely hectic lifestyles.

Do I have to eat the same boring food all the time?

No, you don’t. You can have interesting quick to make food limited only by your cooking skills and imagination, within certain boundaries. We also provide a range of weekly meal plans to fit your goals, be they more muscle building than fat loss, or vice versa, right through to vegetarian muscle building plans.


The 16 Week Muscle Building program has helped our clients achieve amazing results.

In 16 weeks, some clients have gained over 30lbs. of weight with no change in skinfold (body fat) measurement. Others have gained 5lbs of muscle, and lost 19lbs of fat! We often get clients at Body Couture who have been everywhere and tried everything in an increasingly desperate attempt to be in great shape for the first time in their lives with no luck here is where all that changes!


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Our trainers at Body Couture are proud of our reputation for putting muscle on even some of the hardest of gainers. It is a reputation that we have had for a long time and we continue to keep it.Unlike most personal trainers who will take on any client,no matter how wavering their commitment, we are very particular about who we take on as a client, especially for a 16 week intensive workout program.

To this extent there are certain conditions that we demand each client agrees to before embarking on these workout programs.

  • Make the time to train with us 3-4 times a week. We are willing to work at any time of the day or night.
  • There are always legitimate reasons not to train, but we will not accept that you can’t find the time for 12-week period thats relative to your life span, is a tiny amount of time.
  • Accept that you must follow the 90/10 rule. 90% of what you do from exercise to food intake must be EXACTLY as we tell you.
  • Give a relentless effort throughout the workouts and maintain a positive attack-mode attitude at all times. Muscle Building or Bodybuilding isn’t a walk in the park, but if you embrace it wholeheartedly you will have an enjoyable, energizing, and above all a rewarding experience.

These are the things that we expect of you. If this sounds too challenging, then our 16 Week Muscle Building program may not be for you. If you’d prefer something a little less aggressive but equally challenging, we’d recommend a more conventional training regimen of course it will take longer but you will yield the same results if this is preferred please ask one of our trainers for more details.


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*Results may vary | Results are based on individual circumstances | Timeframes for results are not guaranteed | Willpower is always required!