Beginner's program for girls, bodybuilding?

The sticky actually sucks for female lifting goals desu

the point is that even if you don't do the programs in the sticky, reading it would give you enough info to not have to make this shit thread

Exactly, smart user

>muh exercising makes women look manly
Instead of restricting her exercise routines you should restrict her testosterone injections, or stop dating trannies, fucking queer.

Like??? I will reread it and give you the benefit of the doubt but the recommendation that women and men should train the same is just wrong.

I've read a lot of programs and that's why I'm here actually. None of them is right so I thought maybe you guys could help a bit. Chill pls

Nice strawman. Look, if you think if any of those hot fitness women you jerk it to do SS or a standard upper/lower or even ppl then you're mistaken. Women need to train differently to get a more feminine physique. Hell, I would still say to squat bench and deadlift, just other specific things need to be done and other things should be avoided.

>female lifting goals
yeah you're so special im sure you really need a comprehensive guide to treadmill, crunches, and squats, you dumb bitch.

Attached: 1549403337681.png (300x300, 7K)

its bot possible for a natty woman to look manish

I started with SS but Stronglifts is better and has more lower body lifts.

After you get those beginner gains and start to plateau, StrongCurves is a good regimen for a nice butt

Attached: 875875887658.jpg (900x1110, 108K)

People are salty because you mentioned girls LOL

I wrote a program for my GF that pretty much went

A
Squats 5x5
Leg press
Lunges
Hip Thrusts

B
Ab exercises cba to type out
Cardio

She made some gains but most importantly she took an interest in the gym. Now she squats 4x a week and looks good.

I've been doing something like that for a month, also 4 times a week. Now I would like to spice it up a bit

Yeah but id like to work on my upper body as well

the thing is, you just came here and said "lol i'm a grill wat do" without saying what your goals are

if I was a woman, presumably I wouldn't be a fucking thot, so I would just do male programs and become a wheyfu. if you are a thot who just wants a blimp ass because your standards are all fucked by society and you think being a barbie hoe is peak aesthetics + don't actually care about fitness, you should have specified so people can tailor their suggestions

I'm unexperienced and new in all this, sorry for not making myself clear
Also, i don't want to look like a barbie hoe, I'd like to workout a good program for women that dont just focus on freakin ass but i dont want to do men programs either

I have plenty of women that I work with that have unfortunate physiques due to their poor training. Not enough thigh focus with improper form and doing upper and lower in a 1:1 ratio. Do they look "Manish" naw, but they look like shit compared to how they could.

You need to be more specific, what are your goals exactly?

Strong arms, back, abs and legs, but not looking manish (if possible)

Im 160 cm tall, 57 kg

not trolling, femanon here, try to find a workout plan that works for you. ive seen ppl have success with bret contraras's fit plan, krissy cela's app, or hannah oberg's plan

am girl, started with stronglifts 5x5, moved to PHUL, arms started growing a lot but legs and ass didn't really so i replaced a bunch of the leg curl and front squat exercises with hip thrusts, bulgarian split squats and romanian deadlifts.
the most important thing is just start lifting now, you will then have the strength base to move on to other more tailored programs later.

This is going to be a really wild idea but theres this document that outlines how to achieve these goals, and even contains supplemental reading to answer some more potential questions you might have. Its called the sticky. You should try reading it. You dummy.

Attached: 1549996692423.jpg (267x320, 27K)

A
Deadlifts
Barbell rows
(assisted) Pullups
Curls
Tricep pulldowns
Facepulls

B
Squats
RDL
Lunges
Hip thrusts
Leg curls

C
Ab work
light squats 3x8
HIIT cardio

abcxabc

Literally the same for any male. Thus, READ THE STICKY.

Incorrect

desu as a woman i find that most of the programmes out there are a lot more upper body centric which is not what women really want or excel in

What? Do you want people to spoon feed you information And just stab in the dark? Why not tell us some more information? Not being a cunt but every thread made by women always has no information that would help anyone answer, they just shit up the catalogue by slowly reaching the bump limit, READ THE STICKY, it is absolutely free! Also it'll give you a good enough idea to go out and make your own instead of shittig up Jow Forums just that little bit more...

How about you fucking give some details so the retarded white knights can give you an actual answer?

>hey guys girl here ... MAKE MY ROUTINE THAT I WONT EVEN FOLLOW FOR ME ... ;)

>beginner programs
>upper body heavy

There is not a single decent beginner program that is upper body focused. Are you just coping because you were too stupid to read the sticky before posting this trash thread or what?

nigga i'm not even the op

There are hardly any upper body only beginner programs. They work full body so you do not become asymmetrical like your typical meme exercise program. This way, you do not fall for any mainstream, false shit. You do not want to be asymmetrical or you'll create a lot of muscle imbalances and you look like a dumb reality show freak.

ITT: Dumb whore won't read the sticky and wants le butt only exercises since female body building is butt only

Get out, whore.

Starting sex + gallon of my milk a day

Attached: 1536212017069.jpg (500x700, 56K)

gb2/crystal cafe

Typical Man split: 99% upper body, 1% legs
Typical Woman split: 99% legs and butt, 1% upper body

Just go to Curves, OP.

You can suck my dick for neck gains.