{"id":623,"date":"2016-04-28T18:39:00","date_gmt":"2016-04-28T18:39:00","guid":{"rendered":"https:\/\/www.testofuel.com\/tf\/?page_id=623"},"modified":"2017-01-06T16:54:20","modified_gmt":"2017-01-06T16:54:20","slug":"downloadable-workout-plan","status":"publish","type":"page","link":"https:\/\/www.testofuel.com\/tf\/downloadable-workout-plan\/","title":{"rendered":"Downloadable Workout Guides"},"content":{"rendered":"<p>This is the TestoFuel muscle building workout archive.\u00a0We have been working with top fitness and strength-training professionals to deliver you some of the best workouts to incorporate into your routine.<\/p>\n<p>This is our way of saying thanks for being a devoted customer to the TestoFuel brand, and for supporting us, like we support your gains.<\/p>\n<h2>What you&#8217;ll be getting&#8230;<\/h2>\n<p>For the time being, these workouts are\u00a0<strong>100%\u00a0<\/strong><strong>exclusive,\u00a0<\/strong>anyone who visits the TestoFuel site won&#8217;t be able to see them &#8211; <strong>this is just for\u00a0you.<\/strong><\/p>\n<p>Whether you&#8217;re a causal lifter, or training up to compete, there&#8217;ll be something here that you can use to seriously up your training game. Not to mention the testosterone boost, you&#8217;re going to get from all this heavy lifting.<\/p>\n<p>This is what we have in store:<\/p>\n<ul>\n<li><strong>TestoFuel: Weight Training 101\u00a0<\/strong>&#8211; A 4-week intensive program of muscle-building exercises<\/li>\n<li><strong>TestoFuel: Beginner Workout Plan\u00a0<\/strong>&#8211; A great starter plan for anyone new to lifting weights<\/li>\n<li><strong>TestoFuel: Intermediate Workout Plan\u00a0<\/strong>&#8211; A more challenging workouts for those with more gym experience<\/li>\n<\/ul>\n<p>If you&#8217;re planning a lean bulk, these are the programs you need to read.<\/p>\n\n                <div class='gf_browser_gecko gform_wrapper basic-grey_wrapper group_wrapper' id='gform_wrapper_4' ><a id='gf_4' class='gform_anchor' ><\/a><form method='post' enctype='multipart\/form-data' target='gform_ajax_frame_4' id='gform_4' class='basic-grey group' action='\/tf\/wp-json\/wp\/v2\/pages\/623#gf_4'>\n                        <div class='gform_heading'>\n                            <span class='gform_description'><h1>Refer a Friend<\/h1>\r\n<\/span>\n                        <\/div>\n                        <div class='gform_body'><ul id='gform_fields_4' class='gform_fields top_label form_sublabel_below description_below'><li id='field_4_3'  class='gfield gfield_html gfield_html_formatted gfield_no_follows_desc field_sublabel_below field_description_below gfield_visibility_visible' ><p class=\"mtop0\">Do you have a friend who'll be interested in this? Just enter your name, and their email address. We'll email to confirm they'd like to receive our help - and we'll tell them you suggested it.<\/p><\/li><li id='field_4_1'  class='gfield field_sublabel_below field_description_below gfield_visibility_visible' ><label class='gfield_label' for='input_4_1' >Your Name :<\/label><div class='ginput_container ginput_container_text'><input name='input_1' id='input_4_1' type='text' value='' class='medium'    placeholder='Enter your name'  aria-invalid=\"false\" \/><\/div><\/li><li id='field_4_2'  class='gfield field_sublabel_below field_description_below gfield_visibility_visible' ><label class='gfield_label' for='input_4_2' >Their Email :<\/label><div class='ginput_container ginput_container_email'>\n                            <input name='input_2' id='input_4_2' type='email' value='' class='medium'    placeholder='Your friend&#039;s email address'  aria-invalid=\"false\"\/>\n                        <\/div><\/li><li id='field_4_4'  class='gfield gform_hidden field_sublabel_below field_description_below gfield_visibility_visible' ><input name='input_4' id='input_4_4' type='hidden' class='gform_hidden'  aria-invalid=\"false\" value='' \/><\/li>\n                            <\/ul><\/div>\n        <div class='gform_footer top_label'> <input type='submit' id='gform_submit_button_4' class='gform_button button' value='Submit'  onclick='if(window[\"gf_submitting_4\"]){return false;}  if( !jQuery(\"#gform_4\")[0].checkValidity || jQuery(\"#gform_4\")[0].checkValidity()){window[\"gf_submitting_4\"]=true;}  ' onkeypress='if( event.keyCode == 13 ){ if(window[\"gf_submitting_4\"]){return false;} if( !jQuery(\"#gform_4\")[0].checkValidity || jQuery(\"#gform_4\")[0].checkValidity()){window[\"gf_submitting_4\"]=true;}  jQuery(\"#gform_4\").trigger(\"submit\",[true]); }' \/> <input type='hidden' name='gform_ajax' value='form_id=4&amp;title=&amp;description=1&amp;tabindex=0' \/>\n            <input type='hidden' class='gform_hidden' name='is_submit_4' value='1' \/>\n            <input type='hidden' class='gform_hidden' name='gform_submit' value='4' \/>\n            \n            <input type='hidden' class='gform_hidden' name='gform_unique_id' value='' \/>\n            <input type='hidden' class='gform_hidden' name='state_4' value='WyJbXSIsIjIxYmQwM2NjN2Y5MDA2ZWZmMmZiNzZlY2Y5ODQ0ZTllIl0=' \/>\n            <input type='hidden' class='gform_hidden' name='gform_target_page_number_4' id='gform_target_page_number_4' value='0' \/>\n            <input type='hidden' class='gform_hidden' name='gform_source_page_number_4' id='gform_source_page_number_4' value='1' \/>\n            <input type='hidden' name='gform_field_values' value='' \/>\n            \n        <\/div>\n                        <\/form>\n                        <\/div>\n                <iframe style='display:none;width:0px;height:0px;' src='about:blank' name='gform_ajax_frame_4' id='gform_ajax_frame_4' title='Ajax Frame'>This iframe contains the logic required to handle Ajax powered Gravity Forms.<\/iframe>\n                <script type='text\/javascript'>document.addEventListener( \"DOMContentLoaded\", function() { jQuery(document).ready(function($){gformInitSpinner( 4, 'https:\/\/www.testofuel.com\/tf\/wp-content\/themes\/testofuel-wp-theme\/assets\/img\/ajax-small-preloader.gif' );jQuery('#gform_ajax_frame_4').on('load',function(){var contents = jQuery(this).contents().find('*').html();var is_postback = contents.indexOf('GF_AJAX_POSTBACK') >= 0;if(!is_postback){return;}var form_content = jQuery(this).contents().find('#gform_wrapper_4');var is_confirmation = jQuery(this).contents().find('#gform_confirmation_wrapper_4').length > 0;var is_redirect = contents.indexOf('gformRedirect(){') >= 0;var is_form = form_content.length > 0 && ! is_redirect && ! is_confirmation;if(is_form){jQuery('#gform_wrapper_4').html(form_content.html());if(form_content.hasClass('gform_validation_error')){jQuery('#gform_wrapper_4').addClass('gform_validation_error');} else {jQuery('#gform_wrapper_4').removeClass('gform_validation_error');}setTimeout( function() { \/* delay the scroll by 50 milliseconds to fix a bug in chrome *\/ jQuery(document).scrollTop(jQuery('#gform_wrapper_4').offset().top); }, 50 );if(window['gformInitDatepicker']) {gformInitDatepicker();}if(window['gformInitPriceFields']) {gformInitPriceFields();}var current_page = jQuery('#gform_source_page_number_4').val();gformInitSpinner( 4, 'https:\/\/www.testofuel.com\/tf\/wp-content\/themes\/testofuel-wp-theme\/assets\/img\/ajax-small-preloader.gif' );jQuery(document).trigger('gform_page_loaded', [4, current_page]);window['gf_submitting_4'] = false;}else if(!is_redirect){var confirmation_content = jQuery(this).contents().find('.GF_AJAX_POSTBACK').html();if(!confirmation_content){confirmation_content = contents;}setTimeout(function(){jQuery('#gform_wrapper_4').replaceWith(confirmation_content);jQuery(document).scrollTop(jQuery('#gf_4').offset().top);jQuery(document).trigger('gform_confirmation_loaded', [4]);window['gf_submitting_4'] = false;}, 50);}else{jQuery('#gform_4').append(contents);if(window['gformRedirect']) {gformRedirect();}}jQuery(document).trigger('gform_post_render', [4, current_page]);} );} ); }, false );<\/script>\n<p><strong>Here they are in more detail:<\/strong><\/p>\n<hr \/>\n<div class=\"group mtop20 mbottom10\">\n<div class=\"m1c1 _3c7\"><img decoding=\"async\" class=\"mob-centered\" src=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/04\/weight-101-icon.jpg\" alt=\"Weightlifting 101\" \/><\/div>\n<div class=\"m1c1 _4c7 p10-20\">\n<div class=\"group mbottom25\">\n<h3 class=\"m-text centered-text mtop45 mbottom5 m-mtop20\">Weight Training 101<\/h3>\n<p class=\"centered-text mtop15 ptopbottom0\">Only for the truly dedicated, this 4 week program will take everything you have and more. Aimed at those who want to see faster results with\u00a0their physique, this workout is just what you need to take your training to the next level.\u00a0That is, if you can handle it<\/p>\n<\/div>\n<div class=\"block mtop20 centered-text\">\n<p><a class=\"cta-button blue orange-text hover-red pathway block centered-text\" href=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/04\/TF-Weight-Training-101.pdf?pdf=Weightlifting-101\" target=\"_blank\">DOWNLOAD<\/a><\/p>\n<p class=\"pathway s-text orange-text\">&#8212; PDF 819KB &#8212;<\/p>\n<\/div>\n<\/div>\n<\/div>\n<hr \/>\n<div class=\"group mtop20 mbottom20\">\n<div class=\"m1c1 _3c7\"><img decoding=\"async\" class=\"mob-centered alignnone\" title=\"Beginner Workout Plan\" src=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/04\/beginner-icon.jpg\" alt=\"Beginner's Workout Plan\" width=\"400\" height=\"567\" \/><\/div>\n<div class=\"m1c1 _4c7 p10-20\">\n<div class=\"group mbottom25\">\n<h3 class=\"m-text centered-text mtop45 mbottom5 m-mtop20\">Beginner Workout Plan<\/h3>\n<p class=\"centered-text mtop15 ptopbottom0\">An introductory plan for those who are getting serious about putting on muscle. This plan offers great steps for beginners\u00a0who are looking to make gains without over-training. If you&#8217;re looking for your first real taste of the lifting lifestyle this is as real as it gets.<\/p>\n<\/div>\n<div class=\"block mtop20 centered-text\">\n<p><a class=\"cta-button blue orange-text hover-red pathway block centered-text\" href=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/04\/TF-Beginner.pdf?pdf=Beginners-Workout\" target=\"_blank\">DOWNLOAD<\/a><\/p>\n<p class=\"pathway s-text orange-text\">&#8212; PDF 493KB &#8212;<\/p>\n<\/div>\n<\/div>\n<\/div>\n<hr \/>\n<div class=\"group mtop20 mbottom20\">\n<div class=\"m1c1 _3c7\"><img decoding=\"async\" class=\"mob-centered alignnone\" title=\"Intermediate Workout Plan\" src=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/04\/intermediate-icon.jpg\" alt=\"Intermediate Workout Plan\" width=\"400\" height=\"567\" \/><\/div>\n<div class=\"m1c1 _4c7 p10-20\">\n<div class=\"group mbottom25\">\n<h3 class=\"m-text centered-text mtop45 mbottom5 m-mtop20\">Intermediate Workout Plan<\/h3>\n<p class=\"centered-text mtop15 ptopbottom0\">This is for the more experienced lifters. If you&#8217;ve been training for over a year and looking for something new, or to bust through a plateau, this is the workout you&#8217;ve been looking for. With rest day advice, nutrition tips and general workout suggestions its a great resource for gains.<\/p>\n<\/div>\n<div class=\"block mtop20 centered-text\">\n<p><a class=\"cta-button blue orange-text hover-red pathway block centered-text\" href=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/04\/TF-Intermediate.pdf?pdf=Intermediate-Workout\" target=\"_blank\">DOWNLOAD<\/a><\/p>\n<p class=\"pathway s-text orange-text\">&#8212; PDF 1.31MB &#8212;<\/p>\n<\/div>\n<\/div>\n<\/div>\n<h2><span style=\"text-decoration: underline;\">Commonly Asked Questions<\/span><\/h2>\n<h2>How long should I run the Beginner\/Intermediate Plans\u00a0for?<\/h2>\n<p>Although these workouts may only have a 7 day split,\u00a0<strong>but that doesn&#8217;t mean you should stop after a week.<\/strong><\/p>\n<p>These plans are a good outline of what your routine should be looking like. Try it straight for a week or two, and if you see ways to either improve or make the workout more accessible to yourself, do so. <strong>The most important thing is that you&#8217;re always challenging yourself.<\/strong><\/p>\n<p>Start with the main structure of the workout and see how you feel from there &#8211; you surprise yourself.<\/p>\n<h2>What kind of equipment do I need for these workouts?<\/h2>\n<p><strong>If you have a gym, you&#8217;ll be fine.<\/strong><\/p>\n<p>As these\u00a0are muscle-building workouts, there&#8217;s a heavy reliance on free-weights like dumbbells and barbells. There&#8217;s also some machine work in there too.<\/p>\n<p>For the best results when performing these workouts, and to ensure you can\u00a0get the most benefit out of them, we recommend training in a fully furbished gym.<\/p>\n<h2>How can I get the best results out of these workouts?<\/h2>\n<p><strong>Good form, and hard work.<\/strong><\/p>\n<p>It&#8217;s easy to pick out the heaviest weight from the rack and knock out forced rep after forced rep, but if you&#8217;re not fully engaging the muscle and recruiting all the muscle fibers that you would with good form, you&#8217;re only cheating yourself.<\/p>\n<p>Leave your ego at the door, and concentrate on making gains.<\/p>\n<h2>Do you have any cutting routines?<\/h2>\n<p><strong>No. But we know who does.<\/strong><\/p>\n<p>Instant Knockout is a natural fat burner that is also made by Roar Ambition. Made up of all natural ingredients, and endorsed by MMA fighters, it is one of the best options on the market for anyone looking to get shredded in record time.<\/p>\n<p>They recently put together some fat burning workout guides for those who want to cut down, but still maintain that hardened muscle mass.<\/p>\n<p><strong>And guess what? You&#8217;ve got full access to their workout guides too.<\/strong><\/p>\n<p>To see what they have on offer, click the box below to be taken to their archive:<\/p>\n<p><a href=\"https:\/\/www.instantknockout.com\/ik\/downloadable-workout-guides\/\" target=\"_blank\"><img decoding=\"async\" class=\"wp-imgresponsive\" src=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/04\/iko-guide-link.png\" alt=\"iko-guide-link\" width=\"600\" height=\"75\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This is the TestoFuel muscle building workout archive.\u00a0We have been working with top fitness and strength-training professionals to deliver you some of the best workouts to incorporate into your routine. This is our way of saying thanks for being a devoted customer to the TestoFuel brand, and for supporting us, like we support your gains. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":1,"comment_status":"closed","ping_status":"closed","template":"","meta":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.2.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Downloadable Workout Plan | Free From TestoFuel<\/title>\n<meta name=\"description\" content=\"Get your free downloadable workout plan exclusively from TestoFuel. 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