I was browsing a few weeks ago and some kind anon posting a modified

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>>40198027

>>40198027
Just replace the squat with goblet squats and you're good.

>>40198114
this is the one, thanks a ton man.

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I'd recommend this:
> 3x8 OHP
> 3x8 Bulgarian Split Squats / Lunges
> 3x8 Pull-downs / Pull-ups
> 4x12-15 Leg press
> 4x12-15 Goodmornings
> 5x15-20 Glute kickback / Hip thrusts (yeah, it'll be sore af)
> 5x15-20 Calf Raises

This routine is not bad, >>40198114 , but you definitely want more volume when training females, on both heavy compounds and light assistance. Pic related.

In order to get shapely legs, it's very important to hit way more the posterior chain and Glutes, in a way that the traditional BB Back Squat fails to accomplish, thus making it not the most appropriate Squat variation for this goal. As I suggested, both Lunges and Split Squats would be a nicer choice for engaging the Hams and Glutes throughout the movement. As a bonus, you also activate more your adductors when split squatting.

Continuing... When comparing Back Extensions to Goodmornings, I think the latter is usually a better choice because 1) you get a more 'natural' engagement of Hams and Glutes, instead of lower back (which is very common when people do Back Extensions); 2) you get more manageable progressive overload, because you're loading a bar, after all.

Lastly, I see no reason to get a beginner girl to do Bench Press or DB Rows if she isn't able yet to 1) do proper push-ups and pull-ups for reps 2) there will be only minor aesthetics results, which may not be flattering.

Btw, we just had a similar thread earlier: >/fit/40198027

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>>40198027
It was probably me. I spam the absolute shit out of this image every time a femanon asks for help. Here ya go.

>>40198635
How's it go? ABxABxx? or AxBxAxB? asking for my gf. Keep telling her she needs a program.