Design the perfect routine for a girl

Post pics so we can give a better plan.

>>40610968
all heavy shoulder lifts. and only heavy shoulder lifts.

fuck off

3x12 squats
3x5 deadlifts
2x12 hip thrusts

2x12 OHP
2x12 bb curl
planks

BRAAAAAAPPPPFFTPTFFFFFF

>>40610968
What most girls do? planks, squats, lunges, jump rope, some other shit like that and it seems to work for them.

Really, you could probably do the same routine as a guy if you wanted. It depends on your goals.

Also diet is like 70% of it for both men and women so keep that in mind.

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Low weight high rep upper body.
High weight low rep lower body.

Lots of Cardio, at least half hour every session, aim for an hour.

Some mix of squats, front lunges, side lunges, deadlift, donkey kick L/R, hip bridge, leg extensions, flutter kicks, froggy glutes, etc, etc

>>40611001
this is what i do currently. i don't really have a set plan because my gym is small and always full so i do whatever is available.

front squats 5x5
back squats 3x8
leg press 3x8

OHP 5x5
barbell curls 3x8
lat pulldown 3x8
dips 3x8
tricep extension 3x8

ab set (regular crunches, knee-to-elbow crunches, hanging leg raises, v sits) 3x8x5

i used to do lunges but they take so long to do.

>>40610976
i-i-i really like OHP

>>40611297
>this is what i do currently.

How do you like the progress so far? Anything you'd change if you had it to do over?

Girls don't need to work out. All they have to do is not eat like fucking pigs

most girls really seem paranoid about their stomach, legs and butt. So squats and some kind of ab workout.

>>40611364
i like it, but i like bigger arms and shoulders and it's really not for everyone.

i would probably do more ab work and eat less lel. i'm hovering around 160lbs but i should be around 150-140.

>>40611458
>abs for stomach
tell me about Anon? why does he give the advice?

>>40611660
THICC3.14

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>>40610968
Literally SS.

T-rex mode is GOAT for girls.

Add BB Hip thrusts/Good mornings for better butt and hams development. Add Chin-ups or Pull-downs for better posture. All 3x8-12.

>>40610968
dont eat like a pig
squat and do cardio

>>40610968
>The same but probably slower progress because of less muscle mass?
Exactly. Wouldn't hurt to throw in some glute accessories tho

>>40611297
>regular crunches, knee-to-elbow crunches, hanging leg raises

a lot of these could see you hitting the hip flexors more than your abs, i'd maybe switch it up and do some planks with you butt tucked in to really focus on the stomach muscle if you want to do that.

>>40611297
are you implying you do legs every day ?
follow up are you insane?

>>40610986
ugh... all the fucking lower body only plebs I feel unclean

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>>40610968

>>40613182
>this guide will not turn you into a trap, a twink or a shota

intothetrash.png

>>40613165
no i don't. i don't tend to do everything on this list in a week either, just rotating what is available during the time i am at the gym. i do squats about 3 times a week.

>>40612876
cool, will do! thanks anon. i've started doing reverse hyperextensions too but i feel like i'm doing them wrong. or i just don't have the strength to do them properly. either one.

>>40610968
>What is the best routine to sculpt a girl's body? Legs, abs and squats?

Become a competitive powerlifter

https://www.instagram.com/p/BP1ThgVjlfj/?taken-by=ejanss&hl=en

https://www.instagram.com/p/BRG8yTQgVTO/?taken-by=smashleysvendbye&hl=en

>>40611001
don't know why most girls i see at the gym do some bullshit yoga on the floor area when they could just use weights

>>40610968
Best routine?
Basic cardio bunny thing combined with goblet squats, lunges, deadlifts and calisthenics for the upper body.

Would also suggest doing stripper pole dancing and gymnastics. Think I'm kidding? Pro top level strippers have circus freak level strength and grace.

>>40610968
You're asking for advice, but we don't even know what you look like. There is no blanket training program that works for everyone.

Why do people still do this?

>>40611297
>no hip thrusts
have fun looking like quadzilla

>>40610968

Be my gf 1xF

>>40611297
add hip thrusts
switch curls with chin-ups
switch triceps extensions with triceps pushdowns or skullcrushers
siwtch out the crunches with symetr. dead bugs with straight legs and arms

>>40611297
>3x8x5

What is the meaning of this?

>>40610968
all the meme exercises imaginable

help im a girl and i want to make my own routine

squat
deadlift
OHP
unilateral hip thrusts with plate
cable pull throughs
calf raises

3x a week

im not sure about the rep ranges yet lolol

>>40615497
3x8-12

>>40615879
I thought 3x8-12 for deadlifts is too much

>>40616334
just do one set then