Workout Plans

Written by Jon Chambers | Updated on November 10, 2021

Below you’ll find dedicated workout plans as well as workout concepts to maximize strength training. You may also see all of our powerlifting workout routines here.

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Three different men with poor bodybuilding genetics are depicted: the first, on the far left, is a bodybuilder flexing his muscles, showing a chest gap indicating bad chest genetics; in the middle, another bodybuilder is flexing, but his odd abdominal insertions highlight his bad abs genetics; and on the far right, the back view of a man reveals high lat insertions, indicating poor lat genetics.

Check if You Have Bad Bodybuilding Genetics (Test for Every Muscle Group)

ShaQita's transformation from a flat, undefined buttocks in a dark blue tank top and black pants before starting the glute building workout plan to a rounder, more curvy, and defined butt in a black long sleeve top and dark blue pants after 4 weeks.

Glute Building Workout Plan (PDF) With Dumbbells: 4-Week Glute Transformation

An athletic young woman in a red tank top and black pants performs the stiff-legged deadlift on a smith machine at a gym, illuminated by the sun's glare in the background.

3 Smith Machine Back Workouts Using Proven 13 Best Exercises (Full Guide)

A white woman with a blonde ponytail, dressed in a grey sleeveless top with a white band at the bottom, is performing dumbbell curls with a blurred background.

12 Week Dumbbell Workout Plan (PDF) Using Special 10 Exercises Proven Best

A shirtless muscular, bearded male with a tattoo on his torso doing a shoulder and bicep workout with dumbbell over dark grey background.

Proven Shoulder and Bicep Workouts With Dumbbells (Trick for More Mass)

On the left, Tatyana is shown before working out, wearing a black top and grey sweatpants that reveal her pudgy belly; on the right, the after picture shows her transformation after one month of weightlifting: she’s in a green swimsuit, with a slimmer, flatter tummy, trimmer hips, and toned thighs.

Weight Lifting Results After 1 Month (Female) & 4 Month Transformation Update

A chart illustrating the expected lifting capacities based on a 3:4:5 ratio for bench press (45-725 pounds), squat (60-930 pounds), and deadlift (70-1140 pounds), with increments of 90-50 pounds.

Study: Bench Squat Deadlift Ratio vs Deadlift To Squat Ratio (See How Much of Deadlift Should You Squat)

A series of four images showcases the Asana Rebel app and its features: the first image depicts a woman performing yoga at sunset, the second displays the app tracking exercise progress, the third shows a woman pairing her phone and smartwatch to start her yoga routine, and the final image captures a woman doing a jumping fitness workout.

Asana Rebel Reviews & Why You Should Never Use It (Updated)

Marissa's chest-toning exercise and workout results show a transformation from a lying-down image with sunglasses and an A cup top to a sitting-upright photo with a blue and silver necklace, now boasting a C cup size.

Chest Toning Workout Plan: 7 Best Chest Toning Exercises (Before & After Pics)

A woman, who has mastered the art of enhancing her upper glutes, poses with her tongue out, dressed in a black off-shoulder top, denim pants, and a copper-colored watch, standing in a bright cityscape with tall buildings and palm trees in the background, highlighting her backside.

How To Get a Shelf on the Upper Glutes in 6 Weeks (Proven Glute Workout)

A woman in a helmet and purple jacket cycling with determination and a serene expression against a backdrop of majestic mountains and cloudy skies.

Cycling Bum Before & After: Muscles Cycling Worked (How To Get Bigger Butt)

In a room with blue and white walls, a guy wearing a white snapback and a tan tank top is pointing to the insertion point of his right biceps, questioning whether his arm genetics are really bad or if it's just a problem with his training.

Bad Arm Genetics: Only if They Are This Small (Bad Bodybuilding Genetics)

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