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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On the left is Tatyana before working out and she's in a black top and grey sweat that reveals her pudgy belly but on the right the after picture shows how much weight lifting results after 1 month females can achieve because Tatyana is now in a green swim suit, slimmer, tummy flatter, hips are slimmer and her thighs are tone.

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

A chart showing how much someone should be able to lift based off of a 3:4:5 bench, squat, deadlift ratio and goes up by 90-50 pounds and ranges from a 45-725 lb bench, 60-930 lb squat and a 70-1140 lb deadlift as minimums and maximums.

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

A woman with braided hair, wearing a matching black tank top and shorts, doing a high plank exercise in a studio with white walls and large windows while looking at Asana Rebel reviews on her phone that's laying on the ground.

Asana Rebel Reviews and Why You Should Never Use It (Updated 2023)

Marissa's before and after results from chest toning exercises and workouts where the image on the left she's laying down and has sunglasses on and has an A cup top on, but in her after picture on the right she's sitting up right, has a blue and silver necklace on, and is boasting a C cup.

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

A woman who learned how to get a shelf on the upper glutes is posing with her tongue sticking out, dressed in a black off-shoulder top, denim pants, and a copper colored watch, standing in a bright city landscape that highlights her back side, and there's tall buildings and palm trees in the background.

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

Liz's cycling bum before and after pictures shows the before image on the left where she is wearing a brown top and blue pants that reveals her underdeveloped butt, but on the right in her after picture it's apparent here glutes are more defined, developed, and plump from cycling.

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

In a room with blue and white walls, a guy in a white snap back and tan tank top is pointing to his right biceps' insertion point while wondering if he truly has bad arm genetics, or if it's an issue with his training.

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

When doing an isolation bicep curl, wrist twitch ensued on a tan and muscular guy who is in poorly lit gym with weight plates in the background, and he's wearing a black tank top and blue jean shorts or jorts.

Bicep Curl Wrist Twitch & Bicep Muscle Spasm (Why It Won’t Stop Twitching After Workout)

A black man working out 7 days a week is wearing a sky-blue tank top and black shorts while using black battle ropes on day 2 of his program and inside a gym with a pull up bar in the background.

Working Out 7 Days a Week Bad? Follow The Simple Volume Rule (Myth Busted)

A woman in a tan sweater is smiling while she has a blue blood pressure cuff around her left arm and a tube of blood being pumped to a machine which makes her wonder "Does donating plasma affect muscle growth and gym performance?".

Does Donating Plasma Affect Muscle Growth? Why You Should Be Careful

A woman with her hair pulled back into a ponytail is doing the 500 pushups a day challenge with her gloved hands on a blue mat in a gym while mid-pushup, wearing a light blue tank top and in the background are weight plates and box jumps stacked on the floor.

Why 500 Pushups a Day for 1 Month Didn’t Get Me a Big Chest (Results)

A woman is doing an upper glute workout as she squats down in a body weight squat in the middle of her living room that has a grey couch, blue and pink pillows, and teal curtains and she's wearing a grey long-sleeve top, white shoes, and grey yoga pants.

Upper Glute Workout: 14 Exact Exercises That Cure Flat Upper Buttocks

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