This 12-week workout program is designed for a 45-year-old female, peri-menopausal, with a current weight of 60kg and a goal weight of 54kg, current fat mass of 27% fat and a goal fat mass of 15%, as well as increasing muscle mass for a fitness competition. It includes a wide range of exercises that utilize Training Bench, Dumbbell Set, Barbell Set, Kettlebell Set, Pull up Frame and Bar, Stationary Bicycle, Cable Machine, Leg Press Machine, Leg Curl Machine, Leg Extension Machine, Lat Pull Down Machine, Pec Deck Machine, Hyperextension Bench, Dip Station, Medicine Ball, Resistance Bands, Foam Roller, Exercise Mats, Stability Ball, Bosu Ball, Step Platform, Sled, Battle Rope, Suspension Trainer, Power Tower, and Plyo Box.