my gf has committed to doing strength training 3-4 times per week for approximately 1 hour sessions.

my gf has committed to doing strength training 3-4 times per week for approximately 1 hour sessions. she is about 140 lbs and is 5'10. she is already pretty strong since she does dance and yoga a few times a week, and has also done some basic strength training before.

her goal now is hypertrophy, with a focus on her lower body. she wants to have a curvier figure, with a specific emphasis on her butt.

the equipment I have is some kettlebells ranging from 12kg up to 48kg, along with a pull up bar, a dip bar, and some parallettes. our apartment also has a shitty hotel style gym, with dumbbells up to 50 lbs along with a standard cable machine with all the attachments.

what is the best routine for her to do given that time commitment and goal? can anyone point me in the right direction? I don't particularly train for size myself so I'm not sure how to best structure the routine. looking more for exercise selection and rep scheme advice

pic rel is me smol pp gang <3

>tl:dr how to give my gf an ass without access to barbells

  1. 2 months ago
    Himbo Chad

    >kettlebells ranging from 12kg up to 48kg, along with a pull up bar, a dip bar, and some parallettes.
    Literally all you need. Maybe get rings too.

    • 2 months ago
      Anonymous

      exercise selection? I have rings too

  2. 2 months ago
    Anonymous

    Just get her a fucking gym membership jesus you probably waste more on your stupid bath lotions than you would a gym membership for her

    • 2 months ago
      Anonymous

      it's not that we can't afford it, it's that she wouldn't make the time to go lol

  3. 2 months ago
    Anonymous

    Nice thumbcock.

  4. 2 months ago
    Anonymous

    >5'10
    >No ass
    Anon r u sure that isn't a man????

    • 2 months ago
      Anonymous

      she has an ass she just wants a bigger one

  5. 2 months ago
    Anonymous

    Another great body ruined by some stupid ass tattoos. What were you thinking, OP?
    >Verification not required.

    • 2 months ago
      Anonymous

      I teach yoga shirtless and women compliment my tattoos all the time

      • 2 months ago
        Anonymous

        They're complimenting your tattoos because you have a great body, not because the tattoos are good. You would look so much better without the dumbass scribbles.

      • 2 months ago
        Anonymous

        >teaches yoga shirtless

        • 2 months ago
          Anonymous

          top tier job

  6. 2 months ago
    Anonymous

    A standard liting program consists of 6 main things

    -A horizontal/vertical row/press
    -A knee extension focused movement
    -A hip hinge based movement

    The latter 2 will obviously help her lower body development. Split squats, Lunges, Step ups, Dumbell RDLs, Single Leg Dumbell Hip Thrusts will probably get you the most out of this. But in all seriousness, lower body training is usually best with machines and barbells, she'll stop making progress real soon if she's actually trying to become a lifter.

    • 2 months ago
      Anonymous

      most helpful post so far. thank you anon. any advice for sets and rep schemes? how many exercises should I put in each workout if I only have 1 hour?

      • 2 months ago
        Anonymous

        No issue bro 😀

        >reps
        Anything between 4-25 reps is a good hypertrophy range for both sexes. Obviously she's not training for strength, so she probs won't need anything under 7 reps but her cardiovascular system might also be an issue on high rep set. I guess 8-15 reps are always a good point? Just let her experiment and find out what she prefers, as long as she continues to progressively overload.
        >sets
        Around 6-15 sets per muscle are usually a good setpoint, she'll adjust her volume according to her recovery, intensity and time.
        >Exercises per workout
        Hard to say. I've read somewhere that women recover a bit faster than men, so the usual things I'd suggest could be wrong. Try and see how much you can fit into it as long as the total amounts of exercises and sets hit your volume target + she's getting stronger.

        Bonus tip is to focus on form, strength, rest, ROM and everything that goes into the basics. You probably already know this, but I'm just mentioning it again because women have the tendency to either turn their training into a cardio workout to burn more calories or to do weird banded/combo movements they saw their favorite online eWhore with a BBL do, thinking walking up the stairs and doing weird kettlebell swings is gonna grow their glutes.

  7. 2 months ago
    Anonymous

    I need to see a high quality jpeg of her anus to see what kind of workout she needs

  8. 2 months ago
    Anonymous

    Whatever you, get her to do Bulgarian split squats. They are amazing for glute development.

  9. 2 months ago
    Anonymous

    >bubble tattoo
    /b/tard?

  10. 2 months ago
    Anonymous

    RDLs with kettlebell/Dumbell
    Goblet squats
    Donkey kicks
    Gluten bridges
    Lean bulk
    Profit

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