Guide SUPERIOR LEG DAY 🍑

[candycaro]

I’ve seen way too many threads lately spreading straight-up gym nonsense.
As someone who lifts heavy, actually tracks progress and whose gains speak for themselves I have to clear a few things up.

Real talk: If you’re not training your entire body, you’re not just limiting your aesthetics, you’re capping your strength.

Building huge glutes while neglecting your upper body? Sounds cute… until you can’t set up your own barbell or carry your weights. And let’s be real a toned back makes any backless dress hit different.
And strong shoulders give you that snatched waist illusion.

So yes, you need legs but you need power up top to actually build them. (If y‘all like this thread i can do an upper routine as well).

ABOUT STRUCTURE

• Strategic exercise order (shortened → lengthened → unilateral → finishers)
• Proper rep range (6–8 for growth, 20+ for finishers)
• Balance & symmetry (correcting imbalances = better aesthetics & injury prevention)
• Full-body strength (helps you actually do the damn workout)
• Consistency > Burnout (I train legs every other day currently, due to an upper body strain, but normally: 3x legs, 2x upper = chef’s kiss.)

MY CURRENT ROUTINE

Designed for shelf, underbutt, width & symmetry

• Hip Thrust Machine – 135kg / 298lbs (plus starter weight of like 20kg/45lbs)
  → Heavy thrusts to build glute shelf & peak glute power (shortened position)
  → 3 sets, 6–7 reps
• RDLs with Barbell – 70kg / 154lbs
  → Stretch-based movement for the glute-ham tie-in (lengthened position)
  → 3 sets, 7–8 reps
  ⚠ Requires upper body strength to hold the bar. Weak lats = weak RDLs.
• Abductor Machine – 95kg / 209lbs
  → Side glute width, roundness & outer fullness
  → 3 sets, 20–25 reps total (I do ~8 forward-lean, ~10 leaned back)
• Smith Machine Good Mornings – 105kg / 231lbs
  → Controlled hinge for posterior chain development for a hot lower back and glute shelf
  → 3 sets, 7–8 reps
  → Amazing for posture + glute depth
• Step-Ups with Kettlebells – 18kg / 40lbs per hand
  → Unilateral glute builder, knee stability & real-world strength
  → 3 sets right leg, 2 sets left leg (correcting imbalance)
• Cable Kickbacks – 75kg / 165lbs
  → Upper glute detail, mind-muscle connection
  → 3 sets right, 2 sets left, ~7 reps
  → Tip: don’t swing – slow squeeze, full control
• Calf Press on Leg Press (quick hack) – 125kg / 276lbs
  → Widen your lower leg silhouette & finish with fire
  → 2-3 sets, 20 reps (burnout)
• Single-Leg Press (Right only) – 77kg / 170lbs
  → Targeting right-side imbalance, strength & symmetry
  → 3 sets, 7 reps
  ➤ I save this for last because if I do it earlier, my right leg gets so fried that it messes with every bilateral movement after. This way I can just kill it at the end without compromising anything else.

Many right handed people have this imbalance where the right leg is weaker as it’s more of the “finessing” leg, while the left bluntly carries weight. Can vary from person to person. You’ll notice which is weaker as you go.

Added a pic for credit, lol. The gains don’t lie.
(and yes we’re still chopped in the face. living that gymcel life)

 

[wsada]

3 sets in 2025..

 

[candycaro]

3 sets in 2025..

I know you don’t realize this but this is a lot of weight for a girl with my body weight. I feel like 3 sets help you get the form more correct with a weight that gets you to failure. Especially if you’re really overloading (meaning you’re always at your max weight).

 

[Toggle]

135kg hip thrust?? You're strong

 

[wsada]

I know you don’t realize this but this is a lot of weight for a girl with my body weight. I feel like 3 sets help you get the form more correct with a weight that gets you to failure. Especially if you’re really overloading (meaning you’re always at your max weight).

Not optimal according to sc**nce too many sets/excecises isnt gonna aid muscle growth and will just cause unnecessary fatigue

 

[candycaro]

It’s not too much as you can see. Feel free to post a pic of your glute spread and I’ll be the judge.

 

[candycaro]

BUILT 4 BPC

Biceps, Powerlifting and Creatine? Actually don’t take it cause I feel it makes me too nauseous (loved the effects though)

 

[faithful]

YOU ARE BUILT 4 BIG PUNJABI COCK MAM

Perfect way to get a woman to like you

 

[thorns]

if i speak

3 sets in 2025..

 

[thorns]

body halo goes a long way for foids

 

[Deleted Member 70339]

Yeah I squat 495 lbs to depth just btw

Ladies hit me up if you want some tips

 

[thorns]

Yeah I squat 495 lbs to depth just btw

Ladies hit me up if you want some tips

and 6'4 and loves literature and borrowed me one of his old lambos last week

 

[Deleted Member 70339]

and 6'4 and loves literature and borrowed me one of his old lambos last week

Dw about returning it.

I have to pay you back some how for rescuing my family from that burning building

 

[hopecel]

View attachment 128904I’ve seen way too many threads lately spreading straight-up gym nonsense.
As someone who lifts heavy, actually tracks progress and whose gains speak for themselves I have to clear a few things up.

Real talk: If you’re not training your entire body, you’re not just limiting your aesthetics, you’re capping your strength.

Building huge glutes while neglecting your upper body? Sounds cute… until you can’t set up your own barbell or carry your weights. And let’s be real a toned back makes any backless dress hit different.
And strong shoulders give you that snatched waist illusion.

So yes, you need legs but you need power up top to actually build them. (If y‘all like this thread i can do an upper routine as well).

ABOUT STRUCTURE

• Strategic exercise order (shortened → lengthened → unilateral → finishers)
• Proper rep range (6–8 for growth, 20+ for finishers)
• Balance & symmetry (correcting imbalances = better aesthetics & injury prevention)
• Full-body strength (helps you actually do the damn workout)
• Consistency > Burnout (I train legs every other day currently, due to an upper body strain, but normally: 3x legs, 2x upper = chef’s kiss.)

MY CURRENT ROUTINE

Designed for shelf, underbutt, width & symmetry

• Hip Thrust Machine – 135kg / 298lbs (plus starter weight of like 20kg/45lbs)
  → Heavy thrusts to build glute shelf & peak glute power (shortened position)
  → 3 sets, 6–7 reps
• RDLs with Barbell – 70kg / 154lbs
  → Stretch-based movement for the glute-ham tie-in (lengthened position)
  → 3 sets, 7–8 reps
  ⚠ Requires upper body strength to hold the bar. Weak lats = weak RDLs.
• Abductor Machine – 95kg / 209lbs
  → Side glute width, roundness & outer fullness
  → 3 sets, 20–25 reps total (I do ~8 forward-lean, ~10 leaned back)
• Smith Machine Good Mornings – 105kg / 231lbs
  → Controlled hinge for posterior chain development for a hot lower back and glute shelf
  → 3 sets, 7–8 reps
  → Amazing for posture + glute depth
• Step-Ups with Kettlebells – 18kg / 40lbs per hand
  → Unilateral glute builder, knee stability & real-world strength
  → 3 sets right leg, 2 sets left leg (correcting imbalance)
• Cable Kickbacks – 75kg / 165lbs
  → Upper glute detail, mind-muscle connection
  → 3 sets right, 2 sets left, ~7 reps
  → Tip: don’t swing – slow squeeze, full control
• Calf Press on Leg Press (quick hack) – 125kg / 276lbs
  → Widen your lower leg silhouette & finish with fire
  → 2-3 sets, 20 reps (burnout)
• Single-Leg Press (Right only) – 77kg / 170lbs
  → Targeting right-side imbalance, strength & symmetry
  → 3 sets, 7 reps
  ➤ I save this for last because if I do it earlier, my right leg gets so fried that it messes with every bilateral movement after. This way I can just kill it at the end without compromising anything else.

Many right handed people have this imbalance where the right leg is weaker as it’s more of the “finessing” leg, while the left bluntly carries weight. Can vary from person to person. You’ll notice which is weaker as you go.

Added a pic for credit, lol. The gains don’t lie.
(and yes we’re still chopped in the face. living that gymcel life)

True Eve

 

[Deleted Member 70339]

SQUATTING IS FOR SISSIES AND WOMEN

REAL BVLLS DEADLIFT

Why not do both to become a superior being

 

[hopecel]

HIGH T AVI NEED TO RECREATE WITH THIS MIXED QUEEN

yes sir

btw I totally forgot I have account on this forum

 

[mxri]

Bombaclatttttt

 

[Deleted Member 70339]

WHY WOULD I GROW MY ASS YIU ARE A SISSY BUILT 4 BBC

Squats aren’t a very sufficient way to grow your glutes unless you do them like a r****d

 

[based god gigi]

View attachment 128904I’ve seen way too many threads lately spreading straight-up gym nonsense.
As someone who lifts heavy, actually tracks progress and whose gains speak for themselves I have to clear a few things up.

Real talk: If you’re not training your entire body, you’re not just limiting your aesthetics, you’re capping your strength.

Building huge glutes while neglecting your upper body? Sounds cute… until you can’t set up your own barbell or carry your weights. And let’s be real a toned back makes any backless dress hit different.
And strong shoulders give you that snatched waist illusion.

So yes, you need legs but you need power up top to actually build them. (If y‘all like this thread i can do an upper routine as well).

ABOUT STRUCTURE

• Strategic exercise order (shortened → lengthened → unilateral → finishers)
• Proper rep range (6–8 for growth, 20+ for finishers)
• Balance & symmetry (correcting imbalances = better aesthetics & injury prevention)
• Full-body strength (helps you actually do the damn workout)
• Consistency > Burnout (I train legs every other day currently, due to an upper body strain, but normally: 3x legs, 2x upper = chef’s kiss.)

MY CURRENT ROUTINE

Designed for shelf, underbutt, width & symmetry

• Hip Thrust Machine – 135kg / 298lbs (plus starter weight of like 20kg/45lbs)
  → Heavy thrusts to build glute shelf & peak glute power (shortened position)
  → 3 sets, 6–7 reps
• RDLs with Barbell – 70kg / 154lbs
  → Stretch-based movement for the glute-ham tie-in (lengthened position)
  → 3 sets, 7–8 reps
  ⚠ Requires upper body strength to hold the bar. Weak lats = weak RDLs.
• Abductor Machine – 95kg / 209lbs
  → Side glute width, roundness & outer fullness
  → 3 sets, 20–25 reps total (I do ~8 forward-lean, ~10 leaned back)
• Smith Machine Good Mornings – 105kg / 231lbs
  → Controlled hinge for posterior chain development for a hot lower back and glute shelf
  → 3 sets, 7–8 reps
  → Amazing for posture + glute depth
• Step-Ups with Kettlebells – 18kg / 40lbs per hand
  → Unilateral glute builder, knee stability & real-world strength
  → 3 sets right leg, 2 sets left leg (correcting imbalance)
• Cable Kickbacks – 75kg / 165lbs
  → Upper glute detail, mind-muscle connection
  → 3 sets right, 2 sets left, ~7 reps
  → Tip: don’t swing – slow squeeze, full control
• Calf Press on Leg Press (quick hack) – 125kg / 276lbs
  → Widen your lower leg silhouette & finish with fire
  → 2-3 sets, 20 reps (burnout)
• Single-Leg Press (Right only) – 77kg / 170lbs
  → Targeting right-side imbalance, strength & symmetry
  → 3 sets, 7 reps
  ➤ I save this for last because if I do it earlier, my right leg gets so fried that it messes with every bilateral movement after. This way I can just kill it at the end without compromising anything else.

Many right handed people have this imbalance where the right leg is weaker as it’s more of the “finessing” leg, while the left bluntly carries weight. Can vary from person to person. You’ll notice which is weaker as you go.

Added a pic for credit, lol. The gains don’t lie.
(and yes we’re still chopped in the face. living that gymcel life)

Thank god you’re here

 

[wsada]

It’s not too much as you can see. Feel free to post a pic of your glute spread and I’ll be the judge.

Doesnt mean you wont get any results with what youre doing you can just get way better results training better

Are you training for legs or ass? Would a man doing a glute spread be gay?

 

[mxri]

WHY WOULD I GROW MY ASS YIU ARE A SISSY BUILT 4 BBC

Just like OP

 

[based god gigi]

View attachment 128904I’ve seen way too many threads lately spreading straight-up gym nonsense.
As someone who lifts heavy, actually tracks progress and whose gains speak for themselves I have to clear a few things up.

Real talk: If you’re not training your entire body, you’re not just limiting your aesthetics, you’re capping your strength.

Building huge glutes while neglecting your upper body? Sounds cute… until you can’t set up your own barbell or carry your weights. And let’s be real a toned back makes any backless dress hit different.
And strong shoulders give you that snatched waist illusion.

So yes, you need legs but you need power up top to actually build them. (If y‘all like this thread i can do an upper routine as well).

ABOUT STRUCTURE

• Strategic exercise order (shortened → lengthened → unilateral → finishers)
• Proper rep range (6–8 for growth, 20+ for finishers)
• Balance & symmetry (correcting imbalances = better aesthetics & injury prevention)
• Full-body strength (helps you actually do the damn workout)
• Consistency > Burnout (I train legs every other day currently, due to an upper body strain, but normally: 3x legs, 2x upper = chef’s kiss.)

MY CURRENT ROUTINE

Designed for shelf, underbutt, width & symmetry

• Hip Thrust Machine – 135kg / 298lbs (plus starter weight of like 20kg/45lbs)
  → Heavy thrusts to build glute shelf & peak glute power (shortened position)
  → 3 sets, 6–7 reps
• RDLs with Barbell – 70kg / 154lbs
  → Stretch-based movement for the glute-ham tie-in (lengthened position)
  → 3 sets, 7–8 reps
  ⚠ Requires upper body strength to hold the bar. Weak lats = weak RDLs.
• Abductor Machine – 95kg / 209lbs
  → Side glute width, roundness & outer fullness
  → 3 sets, 20–25 reps total (I do ~8 forward-lean, ~10 leaned back)
• Smith Machine Good Mornings – 105kg / 231lbs
  → Controlled hinge for posterior chain development for a hot lower back and glute shelf
  → 3 sets, 7–8 reps
  → Amazing for posture + glute depth
• Step-Ups with Kettlebells – 18kg / 40lbs per hand
  → Unilateral glute builder, knee stability & real-world strength
  → 3 sets right leg, 2 sets left leg (correcting imbalance)
• Cable Kickbacks – 75kg / 165lbs
  → Upper glute detail, mind-muscle connection
  → 3 sets right, 2 sets left, ~7 reps
  → Tip: don’t swing – slow squeeze, full control
• Calf Press on Leg Press (quick hack) – 125kg / 276lbs
  → Widen your lower leg silhouette & finish with fire
  → 2-3 sets, 20 reps (burnout)
• Single-Leg Press (Right only) – 77kg / 170lbs
  → Targeting right-side imbalance, strength & symmetry
  → 3 sets, 7 reps
  ➤ I save this for last because if I do it earlier, my right leg gets so fried that it messes with every bilateral movement after. This way I can just kill it at the end without compromising anything else.

Many right handed people have this imbalance where the right leg is weaker as it’s more of the “finessing” leg, while the left bluntly carries weight. Can vary from person to person. You’ll notice which is weaker as you go.

Added a pic for credit, lol. The gains don’t lie.
(and yes we’re still chopped in the face. living that gymcel life)

wait so if we notice our right leg is stronger(i’m right handed but i play vball so i tend to put more pressure on my right leg) do we just target the other leg instead?

 

[thorns]

Just like OP

highkey

 

[mxri]

highkey

Ik it makes gunshot sounds

 

[based god gigi]

Yeah I squat 495 lbs to depth just btw

Ladies hit me up if you want some tips

zero reps

here’s a green rep don’t spend it all in one place

 

[Deleted Member 70339]

Just like OP

Factual it’s quite voluptuous

 

[Deleted Member 70339]

zero reps

here’s a green rep don’t spend it all in one place

Yes cus I crave online points

Thanks

 

[thorns]

Ik it makes gunshot sounds

disgusting

 

[based god gigi]

Yes cus I crave online points

Thanks

this is what i get for being nice

 

[candycaro]

Doesnt mean you wont get any results with what youre doing you can just get way better results training better

Are you training for legs or ass? Would a man doing a glute spread be gay?

I think my results are above average considering the fact that I’ve been working out for less than a year. But I get what youre saying. Im pretty happy with my Training volume though. Doesn’t only benefit my form but also my mood going to the gym that much (and doing as many sets, although my range is still low imo. I mean considering there’s stuff like GVT)

 

[candycaro]

wait so if we notice our right leg is stronger(i’m right handed but i play vball so i tend to put more pressure on my right leg) do we just target the other leg instead?

Exactly

 

[based god gigi]

I think my results are above average considering the fact that I’ve been working out for less than a year. But I get what youre saying. Im pretty happy with my Training volume though. Doesn’t only benefit my form but also my mood going to the gym that much (and doing as many sets, although my range is still low imo. I mean considering there’s stuff like GVT)

LESS THAN A YEAR??? i’ve been going at it for two years and i still have zero gains

@pompompurino how long have u been working out bc now im acc mad

 

[Deleted Member 70339]

this is what i get for being nice

Would have been nice if it wasn’t worded in a sarcastic pitiful tone

 

[Deleted Member 38468]

LESS THAN A YEAR??? i’ve been going at it for two years and i still have zero gains

@pompompurino how long have u been working out bc now im acc mad

ive been working out for like 2 years but i saw gains in less than a year, its easier to see gains in the beginning actually

 

[thorns]

Would have been nice if it wasn’t worded in a sarcastic pitiful tone

have u seen

 

[candycaro]

Ik it makes gunshot sounds

What does that even mean

 

[based god gigi]

ive been working out for like 2 years but i saw gains in less than a year, its easier to see gains in the beginning actually

SHIT MAN

 

[Deleted Member 70339]

have u seen
View attachment 128926

Seen what?

 

[Deleted Member 38468]

SHIT MAN

make sure ur eating enough gang ESPECIALLY that protein
U CANNOT PLAY ABT THE DIET.

 

[based god gigi]

Would have been nice if it wasn’t worded in a sarcastic pitiful tone

that’s just how i talk

 

[mxri]

What does that even mean

Describing backsht sounds respectfully

 

[thorns]

What does that even mean

.

 

[based god gigi]

make sure ur eating enough gang ESPECIALLY that protein
U CANNOT PLAY ABT THE DIET.

ohhh…
i’ve been on a cut since like 2023

 

[Deleted Member 38468]

ohhh…
i’ve been on a cut since like 2023

oh… eat at maintenance at least, u need to fuel urself

 

[thorns]

make sure ur eating enough gang ESPECIALLY that protein
U CANNOT PLAY ABT THE DIET.

its not about the food you eat its about whats in the needle you pin down your ass

 

[based god gigi]

Seen what?

Seen what

 

[based god gigi]

oh… eat at maintenance at least, u need to fuel urself

ok mama

 

[Deleted Member 38468]

its not about the food you eat its about whats in the needle you pin down your ass

yea for men its dumb not to pin tbh
i don’t take roids as a female and have seen plenty of progress from eating well and pushing myself in the gym

 

[Deleted Member 38468]

ok mama

send progress pics soon i need goonfuel

 

[Deleted Member 70339]

ok mama

Take anavar and stop being a bitch