31.2K followers

Follow

Follow

Follow

6 saved

14

10

Another Progressive Overload Day

UPPER BODY DAY!!

Not even gonna hold ya'll this workout had my shoulders ON FIRE...which lowkey was not even the goal

[I don't hardly ever do a dedicated shoulder workout because yoga gets my shoulders good enough for me]

Since I slept in a little it shortend my workout time so this was a PROGRESSIVE OVERLOAD workout to be more productive in less time .

I mainly used 15 and 20 pound dumbbells for this workout...minus the tricep kickbacks I used FIVE POUNDS (my triceps weak af 🤣)

With the heaviest weight I could lift without messing up my form I did 4 sets till failure [which was like 8, which is great for progressive overload]

Welp it's FRIDAY so I will see ya'll Monday! Be sure to do some active recovery this weekend if you hit it all week like me!

Halloween 24 was a success btw pics and videos hopefully later !

#homeworkout #dumbbellworkout #upperbodyworkout #tonedarmsworkout #bodytransformation

2024/11/1 Edited to

Progressive overload is a key principle for muscle gain and strength improvement. This approach involves gradually increasing the weights you lift over time to continually challenge your muscles. During an upper body workout, it's essential to maintain proper form, especially when using heavier weights like 15 and 20 pounds for dumbbell exercises. As you progress, you may notice your incline in strength and endurance. Many fitness enthusiasts integrate yoga into their routines, promoting flexibility and aiding recovery, which can also benefit your upper body strength training. Be conscious of your body and listen to it; if a muscle group remains sore, consider lower weights or modified exercises for recovery sessions. Remember to include variety in your workouts, such as tricep kickbacks for arm toning. This mix ensures you target different muscle fibers, resulting in better overall muscle development. Timing your workouts effectively is crucial; aim for shorter, focused sessions rather than long hours in the gym. This means prioritizing quality over quantity. Set your weights based on your capability, and don’t shy away from doing multiple sets till failure. The satisfaction of completing a rigorous workout should inspire active recovery during your off days. Each workout counts, leading up to achieving your fitness goals, no matter how packed your schedule is. Incorporate active recovery into weekends to allow your muscles to recuperate while staying active. Whether it's light yoga or a fun activity, your body will thank you. Keep pushing your limits, and you'll find that consistency combined with progressive overload will yield remarkable results in your upper body transformation.

Related posts

A woman in a dark jumpsuit poses on a pink yoga mat, advertising a '10 Minute Workout For Your Butt' with '5 Moves, Quick + Easy, No Equipment'. Text at the bottom says 'lemon8 @venus.at.home' and 'SWIPE'.

A woman demonstrates the 'Donkey Kicks (Extended)' exercise on a pink yoga mat. The image shows the starting position and the extended leg position, with instructions for '1 Minute (Each Leg)' and to 'Stay Controlled and Go Slow'.

A woman demonstrates the 'Donkey Kicks' exercise on a pink yoga mat. The image shows the starting position and the bent-leg kick position, with instructions for '1 Minute (Each Leg)' and to 'Squeeze Your Glutes At The Top'.

10 Minute Butt Workout! 🍑

This quick workout is for the following girls: ♡ beginners ♡ busy bees ♡ lazy girls (like myself) ♡ girls who workout at home ♡ girls who have no equipment It’s how I keep my butt toned (without a gym) and only takes a quick 10 minutes of your day which means you absolutely can do it —no e

1661 likes

A woman in athletic wear poses from behind, showcasing a 20-day squat challenge with increasing daily squat counts and tips for glute growth.

A woman demonstrates a glute warm-up exercise, highlighting the importance of mobility for hip opening, joint warming, and better form for glute growth.

A woman performs a weighted squat, illustrating how adding weight with dumbbells or barbells can maximize glute and leg growth and strength.

20 Day Squat Challenge 🍑

Squats are one of the best compound movements you can do for glute / overall leg growth! There are many different types of versions of squats and ways to make them more challenging to help maximize results. ✨ 🍑 So here are a couple ways you can help GROW your glutes, one squat at a time. - Ad

8013 likes

A top-down view shows a person's legs in yellow athletic shoes on a gym floor, with two green mats, dumbbells, a water bottle, and headphones. The image features the text 'Shelf Booty Blueprint' and '2 Routines for a Perky Lift 🍑,' visually representing a fitness guide for glute development.

Shelf Booty Blueprint 🍑🤌🥵

📌 How to Build a “Shelf Butt” 🍑 When I say “shelf butt,” I’m talking about that lifted, rounded upper-glute shape that creates a little “ledge” from the side — like your glutes could balance a drink. 🍹 This look comes from building the upper glutes while still developing overall fullness. ⸻

4036 likes

A woman in athletic wear takes a mirror selfie, with large orange text overlaying the image that reads "Glute BASICS" and "Bigger Stronger Better," accompanied by peach emojis.

This image lists compound exercises for the Gluteus Maximus, including Hip Thrusts, RDLs, and Squats, with an example workout and an anatomical diagram highlighting the Gluteus Maximus muscle.

This image lists targeted exercises for the Gluteus Medius, such as Glute Medius Kickbacks and Cable Abductions, with an example workout and an anatomical diagram highlighting the Gluteus Medius muscle.

Glute Growth Secrets: Unlock Your Best Booty 🍑✨🍑

Ask anybody their opinion on how to grow glutes, and you’ll get a hundred different answers. Some influencer will tell you it’s all bands, kickbacks, and hip thrusts. Some will tell you it’s all RDLs, Bulgarians, and Kas Glute Bridges. The gym bros will tell you it’s all squats and deadlifts. The t

893 likes

Text on a black background details glute anatomy, explaining the Gluteus Maximus, Medius, and Minimus muscles, and a key tip for glute growth through hip extension, abduction, and external rotation.

Text on a black background outlines quad anatomy, describing the Rectus Femoris, Vastus Lateralis, Vastus Medialis, and Vastus Intermedius muscles, with a key tip for developing quads through knee extension.

How to Grow a Dump Truck & Thunder Thighs 🍑🚛🌩️🔥

Anatomy, Best Exercises, and Full Machine/Weight-Based Workouts When you're training for growth or lower-body strength, it pays to focus on your glutes and quads individually and together. That means knowing your anatomy, selecting the right exercises, and mastering your form! My post wil

8655 likes

A woman in a black sports bra and red shorts performs a lateral raise with a dumbbell. Text overlay reads "My Workout Routine for a Slim Upper Body" and lists "Back, Shoulders, Triceps" as focus areas, with arrows indicating muscle groups.

Text outlines a toning routine focusing on compound movements, including 3 upper back, 2 middle/lower back, 3 triceps, and 2-3 shoulder exercises. It also details a 20-minute HIIT pre-workout and 10 minutes of dynamic stretching, mentioning an ab workout in the description.

This image explains that excess arm fat results from calorie surplus, influenced by genetics and hormones. It emphasizes that spot reduction is a myth and total body fat loss through a calorie deficit (300-500 daily) is crucial for reducing arm fat.

Get a Toned & Slim Upper Body: Workouts + Tips

🍋How to Prevent Arm Fat: Maintain a balanced diet and exercise regularly to prevent fat accumulation. Avoid insulin-spiking snacks and prioritize nutrient-rich foods to support weight management goals. Additionally, prioritize sufficient sleep, as inadequate sleep can hinder weight loss efforts.

250 likes

A woman performs a hip thrust exercise with a kettlebell, illustrating a leg day setup. The image has text overlays 'Leg Day SET UP Swipe>>' and peach emojis.

Text outlining how to plan and structure a leg workout, focusing on compound leg exercises like squats, deadlifts, and lunges for overall strength and muscle.

Text explaining the importance of incorporating varied movement patterns in leg workouts, including extension, flexion, hip hinges, and plantarflexion exercises.

How to Buil a Solid Leg Day for Toned Legs & BIG 🍑

let's talk about leg day – your favorite day of the week no doubt! As someone who's dealt with back injuries, building strong legs through powerful squats and deadlifts not only feels amazing but also keeps me lean and strong. I know not everyone looks forward to leg day, but trust me, it&#

148 likes

A woman in pink athletic wear stands with her back to the camera, showcasing glute growth. The image has text overlay "EXERCISES YOU WANT TO GO HEAVY WITH FOR GLUTE GROWTH" and the Lemon8 username.

A woman in pink athletic wear performs a leg press exercise on a machine in a gym. The image has a text overlay "LEG PRESS" and the Lemon8 username.

A woman performs hip thrusts with a barbell loaded with weights in a gym setting. The image has a text overlay "HIP THRUSTS" and the Lemon8 username.

Progressive overload these exercises!

For glute growth, you want to be using progressive overload as much as you can. My favorite exercises to utilize progressive overload are: 1. Hip thrusts 2. Leg press. I do these two exercises during every leg day and love to stick to 3 sets of 6-8 HEAVY reps! It’s also easy to load up as m

191 likes

A woman sits on a leg extension machine in a gym, with text overlay "GROW YOUR QUADS DROP SET CHALLENGE by doing this" and an arrow pointing to her quads.

A woman on a leg extension machine, with text "1 # START HEAVY" and instructions for 10 reps at a challenging weight with controlled movement.

A woman on a leg extension machine, with text "2 # DROP THE WEIGHT" and instructions to drop the weight by 25-30% for another 10 reps.

Grow your Quads with this 🍗🔥

Let’s talk about leg extensions— Here’s a drop set challenge you didn’t know you needed. 💥 I’m not gonna lie, this one burns, but if you’re serious about growing those quads, this will get you there. Here’s how I like to do it: 1️⃣ Start heavy: 10 reps at a weight that makes you work (no

53 likes

INSANE GLUTE FOCUS LEG DAY FOR MAXIMUM GROWTH!

This leg day was focused on Glute GROWTH so be prepared for your Booty to hurrrrt after this one! Workout is listed below 🦋 🦋-Sumo squats 4x10 🦋-Hip thrusts 3x12 🦋-Bulgarian split squats 3x12 🦋-Good mornings 3x12 Remember that GROWTH comes from eating enough, consistency and pro

171 likes

A woman from behind, wrapped in a towel, with text overlays 'LEAN & TONED UPPER BODY' and 'SLIM THICCCK LOWER BODY' with peach emojis, illustrating the fitness goals of the workout routine.

Text outlining workout strategies: prioritizing quantity over intensity, using moderate reps for the upper body, and training glutes and lower body to failure for muscle growth.

Further workout strategies are presented, including progressive overload for the lower body, focusing on compound movements, and reducing bicep isolation for a toned upper body.

4 Day Slim Thiccck Workout Routine: Grow a juicy 🍑

When it comes to sculpting your dream physique, finding the right balance between strength and muscle definition is key. For many women, the goal is to build a toned upper body without adding bulk, while creating a fuller, more defined lower body—especially in the glutes. To achieve this ba

4780 likes

Progressive Overload for Fat Loss (Part 1)

Progressive overload is the process of gradually and systematically increasing the demands placed on the body during workouts to continually stimulate adaptation and improvement. 👉🏽In simple terms: Progressive overload means slowly making workouts harder to keep improving lol The concept of p

76 likes

The Science of Glute Growth (No Fluff) 🍑 🍋

Your Glutes Aren’t Growing? Here’s Why STOP “working out” and START progressively overloading 🚀 This post is your wake-up call: if you’re doing endless “leg days” without results, you’re probably missing the single most important principle of muscle growth — progressive overload. I break down

7 likes

A person in a gym, holding a phone, showcasing their muscular arm. Overlay text reads "Progressive Overload Techniques HOW TO FORCE MUSCLE GROWTH WHEN IT'S JUST NOT GROWING."

Text defining "Progressive Overload" as gradually increasing stress on muscles, achievable by increasing weight, reps/sets, reducing rest time, improving form, or using advanced techniques.

Text titled "Start with a Baseline" outlining steps: determine starting weights, track numbers, and assess technique. A barbell is shown at the bottom.

BEST Ways to Progressive Overload for Huge Gains💪🔥

✨Progressive overload✨ is a principle in strength training where you gradually increase the demands placed on your muscles over time to continually challenge them 😌 This can involve increasing the weight lifted, the number of repetitions performed, or the intensity of the workout. ✨The goal✨ is

296 likes

There are SO MANY ways to progressively overload!

Using more and heavier weight is ONE way, BUT it’s NOT the only way! In fact, eventually you will need to vary the exercise, tempo, sets, reps, or add another component such as balance or mobility because just adding more and more weight isn’t sustainable. Muscular growth happens when the mu

25 likes

Glute Growth Tip - Progressive Overload

How to apply progressively overload even when you’re training at home to grow your glutes. #lemon8partner #glutegrowingtips #glutegains #glutetips #progressiveoverload

66 likes

Curves in the Right Places: Workout Routine 101 🍑🍑

This is one of my routines that’s designed to maximize muscle growth, strength, and endurance using just four key exercises per muscle group. Each movement focuses on different angles and movement patterns to ensure complete muscle development. All exercises use free weights or machines for optimal

197 likes

A woman in a teal athletic set takes a mirror selfie in a locker room. Text overlay reads "progressive overload 101" and "swipe," indicating a multi-slide post about fitness.

A woman in a gray athletic set stands at a squat rack in a gym. Text defines progressive overload as a strength training style that gradually increases intensity over time for muscle building.

A woman in a light blue athletic set performs a lunge with a barbell in a gym. Text lists types of progressive overload: increasing weight, reps/sets, time under tension, better ROM, and better form.

Progressive Overload 101

What is progressive overload? -strength training style that gradually increases intensity overtime, progressive overload is ideal for building muscle Types of progressive overload: -increasing weight -increasing reps/sets -increasing time under tension -better ROM -better form #lemon8p

24 likes

A woman in workout attire poses for a mirror selfie in a gym, with text overlays indicating a "Grow your glutes at gym guide," "Total Time 60 mins," and "5 movements."

A woman demonstrates a deficit reverse lunge with a barbell, shown in two stages: lunging down and standing up on elevated platforms. The text specifies "Deficit reverse lunge 5x8,10,10,10,failure."

A woman demonstrates kettlebell swings in two phases: swinging the kettlebell upwards and hinging at the hips. The text indicates "Kettlebell swings 4x15."

A guide to grow your glutes 🍑

Follow this workout guide for 6-8 weeks to help grow your glutes while torching calories! Make sure you are implementing these 3 things, 1) Consistency 2) Proper nutrition 3) Progressive overload I recommend hitting this workout 1x a week while adding in another lower body day focused on

26 likes

A woman performs a dumbbell deadlift in a gym, illustrating the concept of '3 ways to use progressive overload' to get stronger over time. She wears headphones and athletic attire.

A woman performs a dumbbell lunge in a gym, demonstrating how to 'increase the weight, reps, or sets' for progressive overload. The text explains adjusting reps or weight.

A woman in a gym holds a kettlebell, illustrating the method to 'increase weight for a partial set'. The text explains starting with heavier weight to failure, then dropping down.

3 ways to use progressive overload

1. Increase the weight, reps, or sets - If you can complete 8-10 reps at your current weight, go up to the next weight at your next workout - If you’re not at 8-10 reps at that weight, try adding one additional rep during your sets next workout 2. Increase weight for a partial set - This tec

23 likes

Try this on your next lower body day 🍑🦵

Glute-focused lower body day 🍑 Bulgarian split squats Plated RDL B-stance RDL Somersault squat Leg extensions Hamstring curls 4 sets each til burnout If your goal is glute growth, train with intention. Consistency + progressive overload = results. #workout #glutes #fitness

10 likes

3 ways to utilize progressive overload

Progressive overload is one of the most important things you can do when trying to build muscle! What is progressive overload? - what this means is that you increase the intensity or difficulty in your workouts for more effective and efficient muscle growth! You can do these by… 1. Incre

33 likes

how to use progressive overload

progressive overload is the key to making progress in the gym, and there are many different ways to do it! 1. increase weight. this is usually the most popular way, but there are many other ways when adding weight isn’t an option. 2. increase volume. you can do extra reps or a other set with t

43 likes

PROGRESSIVE OVERLOAD

Want to get stronger? Progressive overload. PO can mean adding weight, but it can be done in many different ways. Strength comes in all shapes and sizes. So does the way we can build strength. It’s not always about adding weight to the bar. SAVE for this week and COMMENT which one you’re work

16 likes

4 Day Workout Split- Apartment Gym Friendly 🌟

🔁 Tips for Body Recomp - Progressive overload: Increase weight or reps weekly. - Eat at maintenance or slight deficit with high protein (0.8–1g per pound of body weight). - Rest: 60–90 seconds between sets. - Track your strength and body measurements, not just scale weight. - Cardio is essen

333 likes

A woman in athletic wear takes a mirror selfie in a gym locker room, with text overlay "Leg day Glute focused - 5 exercises" and decorative stars.

A woman performs reverse lunges with a barbell on a Smith machine in a gym, with text overlay "Reverse lunges 3x12 each leg!".

A woman performs hip thrusts on a bench with a barbell on a Smith machine in a gym, with text overlay "Hip thrust 4x10".

Grow your glutes with this leg day 🤍

Growing your glutes can be tricky but having a workout program that you stick to week after week can help speed up the process of gaining strength and size! Here is a great glute workout to perform over the course of 6 weeks while implementing progressive overload.. - Reverse Lunges 3x12 each

71 likes

structured glute day

Adjust the weights as you need! Make sure to leave 2 left in reserve, and to progressive overload. Here is Glute Day 1 of 3 - to build your glutes 🍑 #gluteday #gluteworkoutforwomen #gluteworkoutguide #glutesgrowth

6 likes

HOW I’M MAKING PROGRESS WITHOUT OVERLOADING

Yep you heard that right. It’s been roughly 2 years since I’ve tried to consistently progressive overload. Something I’ve realized over the past few years is how much progressive overload has become a “buzz word”…it’s not that it doesn’t work, because it does. However, when your goal is to r

4 likes

Progressive overload: what is it? how do I do it?

DM me with questions if you have any on my insta! I check that more often it’s builtbyangelina !! #glutes #legday #gym #fit #fitnessjourney

37 likes

5-Day Slim Arms & Glute Growth Plan

• Rest: Take 1–2 rest days (can be active recovery with stretching, Pilates, or walking). • Progressive Overload: Each week, increase either weight, reps, or time under tension. • Slim Arms Tip: Higher reps (12–20) with lighter/moderate weight + controlled tempo keep arms to

253 likes

A woman in black workout attire and gloves takes a mirror selfie, posing with a peace sign. The image features the text "PROGRESSIVE OVERLOAD: GLUTE GAINS," aligning with the article's focus on fitness and muscle development.

A woman in black workout attire and a headband takes a mirror selfie, looking to the side. The image shows her ready for a workout, supporting the article's topic of progressive overload for glute development.

progressive overload :glute gains

Progressive overload can be achieved through various methods: 1. Increasing weight: Gradually add more weight to your exercises as you become stronger. 2. Adding reps: Increase the number of repetitions you perform for each exercise. 3. Increasing sets: Incorporate additional sets of exercises

79 likes

Leg day for hamstring & glute development 🍑

If you're looking to development your hamstrings and glutes save this workout! I recommend sticking to these exercises and implementing progressive overload over a 6-8 week period in order to really see change in your glutes and hamstrings! aim to increase weight each set, if reps decreas

104 likes

How to get perkier b🍒bs

To achieve a perkier chest, you’ll want to focus on exercises that target the pectoral muscles (chest muscles) along with maintaining overall good posture and skin health. Here are some tips to help you get a perkier chest: 1. Strength Training: Incorporate chest-focused strength training exerc

945 likes

A woman's lower torso in dark leggings with white arrows pointing to her hip dips, overlaid with the text 'THE TRUTH ABOUT HIP DIPS!! SWIPE'.

An illustration comparing two pelvic bone structures, one labeled 'Dip' and the other 'No Dip', explaining that hip dips depend on bone structure and the space between the ilium and hip.

An illustration of a woman using a hip abductor machine, with text stating that this exercise will not fix hip dips.

The truth about hip dips!!

Apologies for the blurry pictures! I saved them from google. Summary: Hip dips depend on your bone structure which depends on your genetics. The appearance of hip dips depends on the space between the pelvis and the hip. You can’t get “rid” of hip dips however, you can reduce the appearance

67 likes

Stop Wasting Leg Day: 3 Moves That Build Glut

You don’t need extreme workouts to grow your glutes — you need the right exercises done consistently. In this video I’m showing 3 lower body movements that actually build strong, lifted glutes: • Seated Leg Press • Smith Machine Squats • Dumbbell Reverse Lunges Focus on controlled reps,

15 likes

My 2025 Gym Split 👟

Day 2/365: A big goal of mine for 2025 is to be more intentional with my workouts 💪🏼 Some useful tips: -have a gym split, know what muscle group you’ll be working out that day -go with a plan, know what exercises you want to do before going -less is more, 3-4 exercises, focusing solely on fo

2441 likes

A comprehensive graphic titled 'Becoming Her 4-DAY WORKOUT SPLIT' details a glute and ab-focused routine for feminine strength. It outlines daily warm-ups, specific exercises with sets/reps for Day 1 (Lower Body Glute Strength), Day 2 (Upper Body + Core), Day 3 (Lower Body Glute + Hamstring Focus), and Day 4 (Full Body + Conditioning), including abs/core finishers. It also provides a weekly schedule and key reminders for results.

Want to grow your glutes? Stop doing random workouts. 🍑

If your goal is glute growth, your workouts need structure, not vibes. 💅🏾 This 4-day split focuses on: • 2 lower body days for enough glute volume • Compound lifts like hip thrusts + RDLs for growth • Upper body + core so your physique stays balanced • Conditioning without overdoing cardio

1093 likes

A woman in a black sports bra and light leggings takes a mirror selfie, showcasing her toned physique. Text overlay asks, "How did I achieve my goal body?! I'm spilling the secrets" with a swipe arrow.

A woman in a patterned sports bra and dark shorts takes a mirror selfie. Text overlay lists "WHAT DIDN'T WORK": restricting diet, eating 1000-1200 calories, lots of cardio, and 4-5 hours of sleep.

A woman in a black sports bra and brown leggings stands in a gym or locker room. Text overlay lists "WHAT DID WORK": eating whole foods, 2000+ calories, heavy lifting, efficient cardio, protein, daily walks, and 6-8 hours of sleep.

How did I ACTUALLY achieve my dream body?!

My fitness journey has been about a 6 year journey now and I’ve done it all, good and bad so I want to tell you what actually worked and what didn’t so you don’t make the same mistakes as me. Here are the things I was doing and wasn’t getting the results I wanted: #1 : Restricting my diet-

1103 likes

Leg day motivation

Caught the light and the quad. Quad striations come from consistent progressive overload (and diet obvi to lower fat) it is that simple. #quad s #legday #legdayworkout #gymmotovation

4 likes

“How I actually grew my glutes 👀🍑 (no BBL, just consistency)” 1️⃣ Progressive overload – I stopped playing with the same weights. If it doesn’t challenge you, it won’t change you. Add weight, add reps, or slow the tempo. 2️⃣ Glute-focused exercises – Hip thrusts, RDLs, Bulgarian split squats,

372 likes

See more