Build Muscle in 12 Weeks | 3-Day Gym Programme by Reale Currivan

12-Week Muscle Building Programme

Build strength and muscle with a gym plan you can follow three days a week.

Created by Reale Currivan, this 12-week programme takes you through two alternating full-body workouts. Each exercise has a clear setup guide, movement cues and an alternative if equipment is unavailable. You’ll train with 3 sets of 8–12 reps, track your progress and learn when to increase the weight.

What’s included:

• A 12-week training schedule with three sessions per week
• Two full-body gym workouts with exercise instructions and swaps
• Simple rules for progressing your reps and weights
• Lighter recovery weeks in weeks 4 and 8
• Training logs for all 36 sessions
• Guidance on warm-ups, rest, food and recovery

The programme is a phone-friendly PDF available to download after purchase. It’s designed for generally healthy adults who are new to structured gym training or want a straightforward muscle-building routine.

Equipment: Access to standard gym machines, dumbbells and a cable station.

This is a general training programme, not personalised coaching or medical advice.