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 bad bodybuilding genetics where the first one on the far left is a bodybuilder flexing his muscles, but he's has a bad chest genetics due to a chest gap, in the middle, is a bodybuilder, also flexing his muscles but it is noticeable he's got bad abs genetics due to odd insertions, and on the far right, is a man's back view which shows his lat legs genetics with a high insertion.

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

On the left is ShaQita's before picture where she is wearing a dark blue tank top and black pants that shows a flat undefined buttocks before she began the glute building workout plan pdf and on the right, in her after picture, ShaQita is wearing a black long sleeve top and dark blue pants showing her 4-week glute transformation that reveals a rounder, more curvy, and defined butt.

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

An athletic young woman wearing a red tank top and black pants is performing a smith machine back workout called the stiff legged deadlift in a gym with a sun's glare in the background.

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

While following the 12 week dumbbell workout plan PDF, a white woman with a blonde pony tail is in a grey sleeveless top that has a white band on the bottom and performing dumbbell curls and the background is blurred out.

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

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)

A woman wearing a helmet and a purple jacket is cycling against the backdrop of majestic mountains and clouds, she looks focused and determined, pedaling her bike with a serene expression on her face, the beautiful landscape around her adds to the sense of adventure and the joy of outdoor 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)

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