Follow one of my routines for glute growth😘

Here’s a balanced upper + lower body workout split that you can do in 30–40 minutes total. It’s perfect for women focused on gaining weight, building curves, and improving strength — especially if you’re working with a small appetite and need shorter, more effective sessions.

🔥 Full Body Split: Upper + Lower Routine (30–40 Min)

Goal: Muscle growth (glutes, legs, back, arms)

Level: Beginner to intermediate

Equipment: Resistance bands or dumbbells (optional)

Format: 2 circuits – Upper (15–20 min), Lower (15–20 min)

Schedule: 2–3x per week

Rest: 30–60 sec between sets

🍑 Lower Body Circuit (15–20 Min)

Repeat 3 Rounds

1. Glute Bridges or Hip Thrusts – 15 reps

2. Bulgarian Split Squats (use a chair or step) – 8–10 reps each leg

3. Sumo Squats (add weight if possible) – 12–15 reps

4. Donkey Kicks or Glute Kickbacks – 12 each side

5. Lateral Band Walks – 10 steps each direction

🛑 Rest 30–45 sec between exercises or as needed.

💪 Upper Body Circuit (15–20 Min)

Repeat 3 Rounds

1. Bent-Over Rows (dumbbells or water jugs) – 12–15 reps

2. Overhead Shoulder Press – 10–12 reps

3. Push-Ups (incline or full) – 10–15 reps

4. Bicep Curls – 12 reps

5. Tricep Dips (use chair or bench) – 10–12 reps

🛑 Rest 30–45 sec between exercises or as needed.

🧘‍♀️ Cool Down (5 Min)

• Standing quad stretch (30 sec each side)

• Arm cross-body stretch (30 sec each side)

• Downward dog → child’s pose

• Hip flexor stretch

• Neck rolls and deep breathing

💡 Tips for Gains:

• Do this routine 2–3x a week, paired with high-calorie meals or smoothies after.

• Progress by adding reps, resistance bands, or light dumbbells each week.

• Track your reps and form for best results.

• Combine with rest days + proper protein intake to grow.

#beginnerfullbodyworkout #glutesathome #lemon8welllness #bootygain #weightgain