12 Weeks to a Muscular New You with our Muscle Building Programme! At Ultimate Performance Manchester we know that so many of you reading this will have been wasting months or even years simply spinning your wheels and never advancing from those first flush of gains you made when you first started weight training.

Ultimate Performance Manchester client and actor Ryan Thomas talks about his 12 week body transformation.

Our Body Transformation Workouts are designed to overcome all plateaus and to pack on noticeable muscle in all the right places in record time or for those working out for the first time. At UP Manchester we have used our programmes to add off season bulk to competitive sportsmen, to beef up male models for underwear shoots, and to transform countless men from scrawny to brawny before beach holidays.


Promises are easy to make, but for those of you who are prepared to work hard and follow our advice then dramatic muscle gains are possible. Here are just a sample of our hundreds of body transformation results, they were all once where you are now.

Click here to read about our clients Real Results

Muscle Building 12 weeks 1
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Muscle Building 12 weeks 3
David Gee Muscle UP

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


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Our methods work and the results we get for our Manchester 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 it always delivers.

Muscle Building 12 weeks 7

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

Glenn didn’t achieve this in 12 weeks but he took his commitment beyond that time to change forever using skills gained from Ultimate Performance personal trainers.

What would a life-changing result like this mean to you?

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You are busy.

All our Manchester clients are time poor and this is a key consideration when we make your bespoke plan.

We have stripped everything that is arbitrary from our 12 week body transformation programme. Our methods are the result of decades of in the trench experience working on adding muscle mass to thousands of people of all ages and walks of life. As fitness professionals and guinea pigs ourselves, with a desire to always be pushing the boundaries of our industry globally, we have made every mistake so you don't have to.

Click here to read about our clients Real Results

Muscle Building Rob Frost
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Muscle Building 12 Weeks 9
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Muscle Building 12 Weeks 9
Muscle Building Page

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


Book your free consultation TODAY!



12 Week Muscle Building Steak

We understand that nutrition plays a huge role in getting you the results you want and for that reason we make sure all of our clients have their own bespoke diet plan. This is created during your first session using a questionnaire, which asks all we need to know about your diet history and 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 body transformation plan unique to you.

Once this plan is in place we will then monitor your progression via daily emails and constant feedback from you, making small changes to the plan along the way as and when needed. This daily monitoring of your nutritional habits and progression is how we ensure the best result possible over a 12 week period.


Up Supplements Muscle Building

Your diet plan will cover everything you need but we've found over the years that most clients can benefit from a small amount of supplements. After our assessment and on an ongoing basis if we spot an issue or deficiency not easily or conveniently corrected with food we can recommend the best available supplement products for you.


Muscle building Tom 1
Muscle building Tom 2
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* Results may vary | Results are based on individual circumstances | Time frames for results are not guaranteed | Willpower is always required!

One of the best ways to monitor your progress and see the muscular 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 trainers at Ultimate Performance Manchester are highly skilled professionals who look at the pictures from a completely professional point of view, noticing subtle changes that aren’t always seen by the untrained eye.

These subtle changes help the trainer to make sure you are moving in the right direction; after the 12 week plan 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.

We are also able to arrange professional gym photo shoots for our clients.


Muscle building Dave G

On the basis of the information gathered by our initial consultations we design a tailored body transformation training programme unique to you based on our custom methodology. This is a 12 week plan that is designed to evolve as your conditioning improves and will see you gaining lean muscle at record pace.

We also take into account the information gathered during the physical assessments, and construct a plan that takes into account any pre-existing or potential structural / muscular imbalances, addressing weaknesses head on and eliminating them with the application of modern sports science programme design.


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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 conceptualise 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 ticking 10 out of 100 possible boxes then even if you've been training for decades there's still a lot of gas left in the tank to make some substantial improvements!

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

Almost all of our clients do exactly this.

However, the more advanced a trainee becomes and the more of the correct boxes he ticks, then the harder it becomes to build muscle and lose fat simultaneously and over time it is better to start focusing on one goal or the other for specific blocks of time.

How many times a week should I train?

Quality always trumps quantity and our motto is Maximum Results, Minimum Time. 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 3 and 4 times per week to fit around your busy schedule. We would say that 4 times a week is the optimal frequency for most men, 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 programme?

There is no one size fits all magic muscle building programme. You'll find no cookie cutter programmes here.

At UP we take hundreds of variables into account when designing a unique programme for you. We are experts at body transformations, a hard won accolade that has our detractors crying "Photoshop" or "steroids", both of which we take as huge compliments. We put up photographs of real world clients, which in UP terms means busy professionals and executives, even the most cynical person has to accept that we could never get away with either Photoshop or steroids with such an array of people on display!

The best muscle building programme is the one you can do consistently, the one that fits your goals and time commitments. Like fine craftsmen we are always 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 goal.

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 dinner. It refers to a "feeding" and can be as simple as an apple and a handful of nuts. At UP we are very experienced 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 12 Week Muscle Building programme has helped our clients achieve amazing results. In 12 weeks, some clients have gained over 30lbs of weight with no change in skinfold (body fat) measurements. Others have gained 5lbs of muscle, and lost 19lbs of fat!

Such is our reputation in this field that we often get the clients at UP Manchester that nobody else wants, those who have been everywhere and tried everything in an increasingly desperate attempt to be in great shape for the first time in their lives.

Click here to read about our clients Real Results

12 Weeks Muscle Building
12 Weeks Muscle Building
12 Weeks Muscle Building
12 Weeks Muscle Building
12 Weeks Muscle Building
12 Weeks Muscle Building

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


Book your free consultation TODAY!


At UP Manchester we are very proud of our reputation for putting muscle on even the hardest of gainers.

It is a reputation that we have had for a long time and we will do nothing to compromise that.

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 12 week intensive workout programme.

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

  • Make the time to train with us three times a week. We are willing to work at any time of the day or night, and will even open the gym at 4am if you ask us very nicely! There are always legitimate reasons not to exercise, but we will not accept that you can’t find the time for a 12-week period which, 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. The other 10% we leave to your conscience.•
  • Give 100% effort throughout the workouts and maintain a positive approach at all times. Muscle Fitness, Muscle Building or Bodybuilding isn’t a walk in the park, but if you embrace it wholeheartedly you will have an enjoyable, energising, and wholly rewarding experience.

These are the things that we expect of you. If they sound too challenging, then we are sorry but our muscle building programme isn’t for you.


  • Noticeable muscular weight gain within 10 days
  • More energy and vigour in your stride! It may sound a bit clichéd but you will actually feel more powerful and strong.
  • A more toned and physically impressive body
  • Better sleeping patterns
  • After 12 weeks, a more muscular and more confident you will be looking back in the mirror
  • Envious glances from colleagues!
  • A small hole in your wallet as you start buying new clothes to accommodate your new frame


Book your free no obligation consultation. Come and have a look around the gym, meet the trainers and see if we are a good fit for you. 

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