12 weeks to Fitness

12 main workouts for 12 weeks (2 or 3 sessions per week)
12 secondary workouts for 12 weeks (3 or 4 sessions per week)
30-40 minutes exercise in every session

References:
Using knowladge of professional fitness coaches of Iran
http://www.fitnessmagazine.com
http://www.mensfitness.com
http://www.acefitness.org