The first session will be with the same moderate effort as in Phase 1. I’ve also incorporated a lot of flexibility into the program, so … Your diet remains consistent throughout the entire four weeks. 12 Week Workout Program – The Plan. A 12-week program will provide greater results for those new to training than those with more experience. The difference is my game-plan … In this initial month, you'll generally stay in the traditional eight- to 12 … The second session will be with High Intensity Interval Training . I am going to provide a 12 week formula for you to help you get that fine line between muscular and lean in as little as 12 weeks. This 12 week workout program is focused on building strength and developing your lean muscle mass. Beginners can expect to pack on at least 10 pounds of muscle due to the overcompensation to the … The quicker you can get strength out of your mind and just focus on your look, the easier and quicker it is to getting a ripped physique! So by Week 12 you’ll do two 30 minute sessions a day. Each four-week segment of Get Ripped includes two two-week cycles of workouts.