THICC GIRLS

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I have this, but idk for how long and with what weight.

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and this.

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aand this too

>>41532732
I've seen the routine I've made for my gf posted around here.
> bulgarian split squats : 3x8
> ohp : 3x8
> chin ups or pull downs : 3x8
> good mornings or romanian deadlifts : 4x12
> hip thrusts or kick backs : 4x12
> calf raises : 4x12

She's been doing this for some months with great gains (from flat asian to dat ass). Might want to alternate bulgarian split squats with regular parallel squats for noob gains. From 3 to 5 days a week would be. Girls usually recover quickly and won't overtrain because lifts start lighter and progress slower.

>>41532744
>>41532750
>>41532758
IMO these are alright too, but lacking volume for the glutes and hams.

>>41532768
>>41532819
Literally both had implants.

>>41532880

thanks bro. I want her to notice results. She is a great girl and she is motivated. I know this is my chance to make a girl go from normie to goddess.

>>41532880
>progress slower.

How to increase weight? Every work out?

>>41532933
>How to increase weight? Every work out?
No. Try increasing every 3-6 workouts or so 2-5lbs each time, slow and steady. The key here is leaving each session energized not fatigued, so she'll be fresh for the next session the next day. If the sessions feel easy, make sure she's going 5 days a week. Once the weights get heavier, you can cut to 3 or 4 days a week.

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>>41533138

thanks breh

>>41532880

so, does she have to do this routine daily? Doesn't she need to rest or to alternate workouts?

also, i'm suggesting her to add 250 cals to her TDEE

>>41533228
She does it 3 4 days a week (for example, mondays wednesdays fridays and saturdays usually).

Rest days are meant to compensate too much fatigue, so if she's doing like I said here >>41533138 and keeping weights manageable, she'll be fresh by next morning. On the days she does heavy squats 8RM, for example, then a rest day is called in.

Btw, keeping weights manageable instead of PRing every workout is a good way to ensure adhesion to the program, since you always be able to track your goal. There's no space left for excuses like "too tired, I don't think I can make it today", nor stalled workouts.

>>41533354
>then a rest day is called in
*then a rest day is called in next.