The Physique Builder Blueprint · 12 weeks
Stop switching programmes. Follow one plan for 12 weeks and watch your lifts go up.
A 12-week, 3-days-a-week full body programme for beginner and early intermediate lifters. Every session, every set, every rep is planned. You turn up, train and log it.
One-time payment · Instant download · Progress Guarantee
- Weeks
- 12
- Days a week
- 3
- Workouts
- 36
Sound familiar?
You're not lazy. You just haven't had a plan built to make you progress.
- You've tried three programmes this year and finished none of them.
- Every video says something different. Train to failure. Never train to failure. Six days. Two days.
- You walk into the gym without a plan and copy whoever's on the next bench.
- Your lifts haven't moved in months and you don't know why.
Why you're stuck
The fix isn't a fancier workout.
Muscle and strength come from doing a bit more over time. More weight, more reps, better sets. That's progressive overload.
Most people never plan it. They change programme before it can work.
The fix is one solid plan, run long enough, with progress built in.
What you get
Each piece is there to remove a reason people quit.
The Physique Builder Blueprint
79 pages · 36 workouts · 12 weeks
“I don't know what to do in the gym.” Every session is planned, set by set, with the reason behind every choice.
£49value
Training Tracker (Google Sheets)
All 12 weeks set up · works on your phone
“I never remember what I lifted last time.” Every week is already laid out. It shows last week's numbers to beat and charts your strength.
Includedvalue
Bonus 1: Progressive Overload Masterclass
20 pages
“My lifts have stalled.” The six levers, double progression, a stall protocol and a printable log. Sold on its own for £14.99.
£14.99value
Bonus 2: Nutrition Fundamentals Guide
15 pages
“I'm training but nothing's changing.” Calories, protein, meal building and food swaps, without the nonsense.
£19value
Bonus 3: 1RM Calculator
Web app · works on your phone · kg or lb
“How heavy should I go?” Estimates your one-rep max from any set without maxing out, and tells you the weight for your next set, for big lifts and isolation work.
Includedvalue
Fast-action bonus: Week 1 form check with Aaron
Personal video feedback · only if you buy before 15 November
“I'm worried I'm doing it wrong.” Send short videos of your squat, bench press and deadlift. I watch them myself and reply with notes. It takes my own time, so it closes at midnight on Sunday 15 November 2026.
£20value
Total value £102.99
Your price today: £49
How it works
- 01
Download it now
It lands in your inbox in about a minute.
- 02
Session 1 within 48 hours
It's written out set by set. No guessing.
- 03
Log every session
Add a little weight or a rep when the plan says so. That's the whole game.
Three sessions a week. Full body each time. Built so you can still have a life.
For you if
- You're new to lifting or have been training a year or two without a real plan.
- You want to build muscle, get stronger and feel confident in the gym.
- You can train three days a week and want to know exactly what to do on each.
Not for you if
- You want a 30-day shred or a magic trick. This is 12 weeks of real work.
- You're an advanced lifter running your own periodised blocks.
Been training a while already?
If you can train 4 days a week, the 9-Week Upper/Lower might suit you better.
For lifters 6+ months in who've outgrown three full-body days. Every muscle twice a week, three phases, and a clear rule for what to add each week.
See the 9-Week Upper/Lower →The Progress Guarantee
Do the work and your numbers go up. Or you get your money back.
Here's the deal. Complete the first 4 weeks: all 12 sessions, logged. If your logged weight or reps haven't gone up on your squat, bench press or deadlift, email your log to [email protected] within 45 days of buying. I'll refund you in full.
You keep the bonuses either way. This is on top of your legal rights as a customer, not instead of them.
Who's behind this
I'm Aaron, founder of FitnessForge. I build training plans on what the evidence supports: consistency, structured training, progressive overload, recovery and nutrition. Not trends.
The price
£49
One payment. No subscription. You keep it for good, including future updates to the Blueprint. The Week 1 form check bonus closes at midnight on Sunday 15 November 2026, because I review every video myself.
Start my 12 weeks: £49FAQ
Questions people ask first
I'm a complete beginner. Is this too much?
No. Weeks 1 to 4 are one hard set per exercise, so you learn the lifts and set an honest baseline before the volume goes up. It's built for beginner and early intermediate lifters.
How long is each session?
About 35 minutes in weeks 1 to 4, 50 minutes in weeks 5 to 8 and 65 minutes in weeks 9 to 12, plus a 5 to 8 minute warm-up.
What equipment do I need?
A reasonably equipped gym: barbell and plates, a squat rack and bench, dumbbells, a cable machine, and leg curl and extension. Every exercise has two swaps if your gym is missing something.
Why only 3 days a week?
Full body three times a week trains each muscle often, leaves room to recover, and fits round work or uni. Consistency beats volume you can't sustain.
Do I need to diet as well?
You get the Nutrition Fundamentals Guide free with the Blueprint. It shows you how to set calories and protein for your goal.
How do I get it?
Instant download. You'll also get it by email.
What if it doesn't work for me?
Do the first 4 weeks and log them. If your lifts haven't gone up, the Progress Guarantee gets you a full refund.
Questions?
Email [email protected]. I read every one.
Twelve weeks from now you'll either still be switching programmes, or you'll have a log full of numbers that went up.
Get the Blueprint: £49P.S. You get the Blueprint plus four bonuses, all for £49, and the Progress Guarantee covers you. The form check is only there until 15 November. The only way to lose is not starting.