Build your own workout plans.

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We discussed on the homepage how to structure a workout. Prioritizing the basic compound movements and their variations. Hitting each muscle 1-3 times a week with about 10-20 sets per muscle, per week. Remember to first practice these movements and master your form. Begin at the lower end of frequency and sets per week, increasing as you become adapted to your workouts. When it comes to abs, train them like any other muscle group. Why would you treat them differently doing a million reps, instead stick to around 8-15 reps. Use bands or weight for sit ups, do leg raises with bands or weight, etc. This will give far better results than 100 crunches. I hope this information helps you build your own, result driven workout plans. See examples of some properly structured, beginner, hypertrophy focused workouts below. 

Full Body Workout--

Flat Bench press- 3 sets, 8-12 reps.
Row, Pull Up, or Lat pull down- 3 sets, 8-12 reps.
Overhead press- 3 sets, 8-12 reps.
Squat variation- 3 sets, 8-12 reps.
Leg raises 1-2 sets, 12-15 reps.

Upper Body Workout--

Flat Bench press- 3 sets, 8-12 reps.
Row, Pull Up, or Lat pull down- 3 sets, 8-12 reps.
Overhead press- 3 sets, 8-12 reps.
Bicep curl/triceps push down superset- 1-2 sets, 12-20 reps.

Lower Body Workout--

Squat variation- 4 sets, 8-12 reps.
Leg press- 4 sets, 8-12 reps.
Lunges- 2 sets, 8-12 reps.
Leg raises- 2 sets, 12-15 reps.