Workout Plans

Written by Jon Chambers | Updated on November 10, 2021

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A table displays RPE and RiR ranging from 0 to 10, with text descriptions and color gradients. Starting with a light green for easy RPE or RiR, the colors shift through green, yellow, orange, to red, indicating increasing exertion levels. This illustrates the concept of RPE and RiR in lifting.

RPE & RiR in Lifting: Risks & Misconceptions in Strength Training

In a gym, a woman dressed in a pink sports bra, gray leggings, and blue shoes reaches the lowest point of her squat, demonstrated by a red arrow that illustrates the straight line from the barbell to the ground, indicating the ideal vertical trajectory of the lift.

The Squat Bar Path Secret to Maximizing Muscle: Use This Easy Trick

A tan, muscular guy is standing in a gym with a bench press rack in the background, performing a dumbbell curl as part of his progressive overload workout plan.

Progressive Overload Workout Plan: 30 Days for 10 Pounds of Muscle

A man is at the lowest point of a bench press with the barbell resting on his chest, and arrows are illustrating his leg drive, pointing downwards and outwards.

8 Bench Press Leg Drive Mistakes Ruining Your Bench (Do This Instead)

A muscular man flexes intensely, displaying prominent veins on his shoulders and varicose veins possibly resulting from bodybuilding, all accompanied by a stern facial expression.

Varicose Veins Bodybuilding: Why It Happens & How to Avoid (Or Fix)

A male cycling body transformation is shown in before and after photos; the before photo in his bedroom with his belly over his pants, and the after photo displaying significant weight loss and a flatter stomach.

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

A man in a blue shirt and black shorts is lying on a bench, pressing a barbell with two plates on each end.

Benching 225: A Feat Few Achieve – What the Data Shows

Shirtless inside an industrial building with concrete walls, a man executes a slow eccentric movement to strengthen his muscles while performing a bicep curl.

Harden Muscles Naturally: Techniques To Achieve & Maintain Lasting Density

A man on the left, wearing a beanie and yelling from the effort, is doing a squat, while another man on the right prepares to lift the bar off the floor, making them question if squats and deadlifts should be done on the same day.

Combining Squat & Deadlift in a Single Session: Pros, Cons, & Smart Strategies

A young, athletic man, dressed in black and white pants, lifts his white shirt to reveal his six-pack abs, gazing at them as he wonders about the quality of his ab genetics.

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

After completing a hypertrophy program for beginners and gaining significant muscle mass, a lean male is seen flexing in the mirror, showcasing his defined triceps and traps.

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

A graph illustrates the daily variable periodization model used in weightlifting, where volume, intensity, and frequency are adjusted to facilitate progress.

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

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