Access Your Free Workout Plans
Please note: upon accessing any Coach Jayci workout programmes, you agree to our disclaimer and copyright terms (below). Please read in full before participating.
Click buttons to access your program
Phase 1 is ideal for newcomers to the gym. Click button to access your first 6-week workout pdf plan. Progress through the plans in the presented order to ensure optimum results.
Phase 1 Weeks 1-6
Phase 2 Weeks 7-12
Phase 3 Weeks 13-18
Male
Female
Female
Male
Coming Aug 26
No workout program is effective without a nutrition program. Click button to calculate your recommended macros.
Q. Are these programs really free?
A. Absolutely! Feel free to share the workout PDF with friends and family who might enjoy it.
Q. How do I download it?
A. Simply click the corresponding button for your pdf.
Q. Do I need to be a member of a gym?
A. Ideally, yes. The exercises in this program require the use of standard gym machines, cables, and weights.
Q. What if my gym does not have one of the machines in the program?
A. You will see alternatives in the forum or you can email me for suggestions.
Q. Do I need to strictly adhere to the weights and progressive overload?
A. No, the suggested weights are generic starting points based on gender. The key is to make gradual progress each week by either increasing the weight, adding an extra repetition to your sets, or slowing down each rep each rep.
Q. Can I do additional workouts?
A. I highly recommend walking. rucking or playing a recreational sport, but avoid additional weight training, high intensity workouts, or distance running.
Q. How Important is my diet?
A. Very! You won't need to starve yourself or go to the extreme, but you will need to adhere to the nutrition principles to see any results.