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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A cycling body transformation male with a before picture on the left that was taken in his bedroom where he shows his belly hanging over his pants, and the after picture on the right shows he lost a fair amount of weight and his stomach is much flatter.

Cycling Body Transformation (Male): 1 Month Exercise Bike Results

A man wearing a blue shirt and black shorts is laying on a bench pressing up a barbell with two plates on it which made him ask himself "How many people can bench 225?"

How Many People Can Bench 225? Full Results from Actual Study

A man performs a slow eccentric to harden muscles while doing a bicep curl with his shirt off inside an industrial building with concrete walls.

How to Harden Muscles Naturally (and Keep Muscles Hard Permanently)

A man on the left is doing a squat while wearing a beanie and yelling due to the difficulty of the lift, and another man on the right is getting ready to pull the bar off the floor, making them wonder if squat and deadlift same day can or should be done.

Can You Squat and Deadlift Same Day & Should You? (Use This Trick)

Four men with their shirts off showing that the differences in abs varies between each person and some famous people like Dwayne Johnson (The Rock) and Arnold Schwarzenegger have bad ab genetics since they're uneven or only a 2-pack.

Check if You Have Bad Ab Genetics (or Just Making This Simple Mistake)

A lean male flexing in the mirror with his triceps and traps popping out after he completed a beginner hypertrophy program and put on a lot of muscle mass.

Beginner Hypertrophy Program: 15 Pounds of Mass in 6 Weeks (Do This)

A graph showing daily undulating periodization model where volume, intensity, and frequency are varied in order to progress in weight lifting.

Daily Undulating Periodization: How The Pros Get Strong Fast (Template)

A muscular man posing in a dark room with smoke or chalk in the air asks himself, "How much muscle do you lose on a cut" since he wants to run one more cutting phase.

How Much Muscle Do You Lose on a Cut? Zero If You Follow This Rule

A guy in blue shorts has his shirt off while performing pushups in the middle of a city and asking himself "Is doing push ups everyday overtraining" or can I do them all the time and be okay?

Is Doing Push Ups Everyday Overtraining? (The Good Bad Myth)

A young childing wearing blue headphones in a gym while he's bending over preparing to pull the barbell from the floor and wondering, "Does deadlifting stunt growth?" or is weighted exercise okay at a young age?

Does Deadlifting Stunt Growth? Only When This Happens (How to Avoid It)

A man is doing dumbbell flys under a bridge since he's trying to overcome his bad shoulder genetics.

How to Check If You Have Bad Shoulder Genetics & The Exercise to Fix It

A muscular man sleeping in bed and holding a blanket while wondering how little sleep he can get away with or is 6 hours of sleep enough to build muscle, or is 7 hours of sleep enough to build muscle even better when stacking on mass.

Is 6 Hours of Sleep Enough to Build Muscle? vs 7 Hours to Grow Muscle