FREE FULL BODY WORKOUT PLAN: Two plans

FREE FULL BODY WORKOUT PLAN

Here at TestosteroneJunkie.com we not only want to help you find the best supplements but also plan and achieve the body of your dreams.

As a way of thanking you for visiting us, we have devised two free workout plans built by a qualified personal trainer.

LAST UPDATED: May 2019 by Ben.

If you like this article and the two FREE guides please share on social media and forums or provide a link from your site.

Get Your Free Workout Routine Plans

Best used in conjunction with a testosterone booster or fat burner

Here at testosteronejunkie.com we want to give you something back, for FREE.

How does a free full body workout plan sound?

It doesn’t matter if you are experienced or a novice. Sometimes we all need a bit of guidance or break free from a stale routine.

This way you do not have to ask ‘that’ guy from the gym or suffer fools on forums dishing out advice that may not be suitable.

Plus, there’s two plans available.

One that is specifically designed for men and another for women.

However, do not let that put you off using both. Go crazy!

And, just because it is free do not think we have just cobbled a few routines and movements together or copied other plans because we haven’t.

Each plan has been carefully devised by a qualified personal trainer and natural amateur bodybuilding competitor.

Meet Your PT

His name is Jason James, or coach Jay.

There’s more information about coach Jay in our about page, but here’s a quick run down:

He used to be a semi-professional soccer player
Higher National Diploma
Bachelors degree
UKBFF natural bodybuilder
REPS level 2, 3 and the advanced level 4 personal trainer qualifications
Crossfit level 1 qualification

Each plan can be downloaded and printed off to take with you the the gym, there’s also plenty of space to scribble notes.

However, being in PDF format you can just download it to your smartphone or tablet.

That way you have a cheeky excuse to have your phone on the gym floor and maybe film yourself getting a pump!

What do you get?

Completely FREE plan
Use it and share it as much as you want
Available for tablet/mobile use or just print it
Anyone can use them
Minimal equipment required

Instead of having to buy an online guide, or run the gauntlet of asking someone in the gym you can save time and energy by taking this free workout plan with you to the gym.

It offers a four day per week routine split between upper and lower body.

The plan’s clearly outline the number of sets, reps and rest time duration between each set.

Each plan can be utilized in even the most modest of gyms which may have less equipment to chose from.

However, the aim of the workout plans were not to incorporate wide use of isolation machines in the first place.

Each plan takes a ‘back to basics’ and ‘tried and tested’ approach.

These exercises and routines are designed to hit multiple muscle groups.

This can equal increased muscle growth, furthermore, studies have demonstrated that a progressive resistance routine can also increase natural growth hormone secretion regardless of your age. [1]

Plan 1 – BOOST

The BOOST plan is primarily designed for men.

It makes use of many key compound exercises which incorporate multiple muscle groups and joints for BIG effects.

This is because exercise routines that stress the major muscle mass groups including multiple joint exercises stimulate greater hormonal response. [2]

As a result get ready for some big movements in the plan such as:

Deadlifts
Dips
Lunges

Expect each day you hit the gym to last about 60 minutes. Do not overdo your sessions, ensure that you maintain a strict 3 day per week recovery period.

Each day outlined will be intense, but all the more beneficial for it.

Click the link below for your FREE download.

Plan 2 – FORM

The FORM plan draws on Coach Jays extensive experience and feedback from female clients.

Instead of using the barbell to create large slabs of muscle mass, dumbbells are utilized which incorporates the use of more stabilizing musculature. [3]

This plan focuses on sculpting as well as forming a balanced and symmetrical muscle development particularly for the lower body areas.

However, there’s still a couple of big lifts included that will promote calorie burn and maintain a high metabolic rate as one movement such as the squat will engage the following muscle groups [4]:

Back
Hip extensors
Hip adductors
Hip abductors
Knee extensors
Ankle plantar flexors

Again, this workout plan can be used in many basic gyms or even a home set up.

Click the link below for your FREE download.

Just to confirm…

These two plans are free for your use and can help those who have never stepped in to a gym before or for those more advanced trainee’s that may have stagnated.

Either plan will give you a solid platform to transform your body by burning calories and encouraging muscle growth by performing these sessions just four times per week.

Remember that you can print the plans or download them to your mobile device for easy access whichever gym you are at.

Each exercise has a picture so you can clearly identify the equipment required and tells you the number of sets, reps and how much rest is required for optimal effect.

These two plans can be used by both men and women and have been structured by a qualified personal trainer that has first hand experience in a competitive sporting environment who maintains a constant 10% level of body fat and a weight of 198lbs/90kg.

Jason James is definitively not a armchair expert, nor are his programs based on the use of anabolic steroids.