Victoria Franada

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Leg gains incoming 🔥

Years of training, years of pushing through doubt. I’d be lying if I said I never thought, “I can’t do this” or “I’ll never get where I want to be.” Three pregnancies, watching the scale go up, feeling discouraged—it wasn’t easy. But with the right mindset and the right people in my corner, I’m here today as proof that persistence pays off.

Let this be your reminder: don’t give up. The journey isn’t just about how you look—it’s about building a stronger, healthier life. And trust me, there’s no better feeling than knowing you created this version of yourself. Keep going. It’s always worth it. 💪❤️#gainsinprogress #builtnotbought #fitnessjourney #fitnesslifestyle #dontgiveup

2025/3/28 Edited to

Building leg strength is a journey that requires patience and perseverance. It's common to face self-doubt and body changes, especially after significant life events like pregnancy. Embrace the transformation and remember that progress takes time, whether you're a seasoned athlete or just starting. Incorporate various exercises such as squats, lunges, and leg presses into your routine, progressively increasing weights to enhance muscle growth and endurance. Staying consistent with your workouts and maintaining a balanced diet rich in protein supports muscle repair and growth. Don't forget the importance of rest and recovery; your muscles need time to recover and adapt after intense training sessions. Surround yourself with a supportive community that shares your goals, as motivation from others can be incredibly uplifting. Remember, it’s about building a lifestyle that prioritizes health, strength, and well-being. So, keep pushing through challenges, celebrate small achievements, and enjoy the process! Your hard work will pay off. 💪

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Glute Split You Need for Lower Body Gains🍑

Want glutes that pop while keeping your lower body balanced? This 3-day glute growth split is exactly what you need. With two glute-dominant days to maximize strength and shape, plus one quad-focused day for symmetry, this routine hits every angle. This is perfect for anyone looking to prioritize t

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Booty Gains on 100: Get That Fat, Juicy Peach! 🍑

Ladies, it’s time. No more flat booties, no more struggling to fill out your jeans, no more skipping leg day. We are here to build THICK, POWERFUL, SCULPTED GLUTES that make heads turn and leggings work overtime. And let me be clear—this isn’t about “toning” or “shaping” your glutes. We are GROW

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Low Impact, 🔥High Gains🔥: ✨Machine Only Workouts✨🍑

Finding a workout that hits all your key muscle groups while being mindful of your back can be tricky. Here's a full-body session I use as someone who has severe back pain, focusing on glutes, legs, abs, back, biceps, shoulders, calves, and hamstrings—using only machines and ensuring your back

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Glute Gains 101: Anatomy, Workouts, and Tips🍑🎯

🍋Before you can start to grow your booty nice and big, you gotta know the muscles that make up your glutes to be able to target 🎯 them! (see slide 9 for visual) ❤️Gluteus Maximus: This is the largest muscle of the three and is located at the back of the hip. It's responsible for hip exten

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🍑 Booty Gains from Home!

No gym? No problem. Build that peach right in your living room 💪✨ #HomeWorkout #BootyWorkout #GluteGains #NoGymNeeded #FitnessMotivation

348 likes

Optimizing your leg press gains ✨

DO IT DON’T DO IT Unlock the strength within! Don’t underestimate the importance of a targeted hip warm-up before your leg workout Activate those hips, enhance mobility, and set the foundation for a powerful leg session .. #legsworkout #optimizeyourfitness #fitnesstips

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FOR THOSE GLUTE GAINS 🍑

I just recently upped my leg days to 2x a week to 3x a week and I'm loving it! The main reason of adding a day was because I was splitting all these exercises in only 2 days and it was starting to feel like way too much. Leg day 1: Heaviest day working on high weight 6-10 reps Leg day 2

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Tips for incoming nursing students 💗

These are the things that saved me in my first semester of nursing school! 👩🏻‍⚕️🩺🫀 remember that its important to take breaks and to take care of yourself! #lemon8diarychallenge #nursing #nursingschool #studytips #selfcare #lemon8creator #education

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Big Gains & Glutes = Strong🧠Mind-Muscle💪Connection

Let's talk about the all-important 🧠 mind-muscle💪connection. It's not just about going through the motions; it's about really tuning in to the muscles you're working. So, when you're hitting those squats or curls, focus your mind on the muscle you're targeting. Feel the

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QUAD EXERCISES FOR LEG GAINS

Try these quad focused exercises out on your next leg day to get all the gains! Perform each exercise for 3-4 sets 1. Leg extension (10-12 reps) 2. Front squats (6-8 reps) 3. Wall sit (20-30 second hold) 4. Step ups (10-12 reps on each leg) Stay hydrated throughout your entire wor

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THESE EXERCISES WILL 3X YOUR GLUTE GAINS

THESE EXERCISES WILL 3X YOUR GLUTE GAINS: -Hip thrusts: keep your heels directly under your knees, keep hips directly under ribcage and do not tilt your pelvis, keep chin tucked & core tight. -Deadlifts/RDL's: keep spine neutral & core engaged, drive through your heels, act as i

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Grwm tips for incoming 8th graders

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GET THAT BOOTY GAINS 🍑 Glute Workout Routine ⬇️💪🏼

🍑 Glute Gains On! 🍑 Ready to fire up those glutes and get that perfect peach shape? Today’s workout is all about building strength, lifting, and toning your booty. Here’s the routine: 1️⃣ Squats (3 sets x 15 reps) 2️⃣ Glute Bridges (4 sets x 20 reps) 3️⃣ Bulgarian Split Squats (3 sets x 12 re

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Sexy Abs Incoming 🔥

Spicy moves for strong & sexy abs ✨ Who’s in? 💪 #SexyAbs #AbWorkout #CoreGoals #StrongNotSkinny #AskLemon8

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Glute Gains Workout 🍑

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PINK GAINS SMOOTHIE🍓🌸

easy protein smoothie for gains!!!! i make this on majority leg days and THIS POWDER is key to healthy hair skin and nails. #bodytransformation #Lemon8Diary #healthylifestyle2024 #summerbod #proteinideas #supplements #guthealth #clearskin #longhair

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Glute Burn Incoming 🍑🔥

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🍑 3 Landmine Moves for Glute & Leg Gains

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DYNAMIC HIP MOBILITY STRETCHES THT 10X MY GAINS✨🍑

As promised in my previous post, sharing some of my favorite hip mobility dynamic stretches here🥰 These are really great for opening up tight hips and preventing back pain during lifts, and have personally helped me see the JUICIEST results from my leg/glute days🙌 No matter where you’re at ri

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Gym routine for Glute Gains & Flat Tummy💖💪🏼🍑

Fitness is a journey, not a destination. As someone who thrives on structure and variety, I've designed a workout regimen that not only targets every muscle group but also keeps my motivation high and my mindset positive. Here’s a peek into my weekly fitness routine, complete with tips, tri

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WORKOUT FOR SHELF BOOTY GAINS 🍑👀

medius kickbacks have made a hugeeee difference in my glutes 🤝🏼 these are one of my favorite accessories for glute growth & if they aren’t in your routine… this is your sign couple tips: 1. don’t step over the cable (ik people say to) in reality that actually limits proper rom & lin

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Exercise Staples for Booty Gains 🍑

General Tips for Glute Training - Progressive Overload: Aim to gradually increase the weight or the number of reps across weeks to keep challenging your muscles. - Rest Periods: Allow 1-3 minutes of rest between sets to recover adequately, especially when lifting heavier weights. - Frequency

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Cable Step-Up Variation for Glute Gains 🍑

This step-up variation targets your glutes while also engaging your core and stabilizing muscles. By using the cable machine, you’re adding resistance and maximizing the burn. Here’s how to do it: • Set up a platform in front of the cable machine. • Hold the handle of the cabl

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GYAT GAINS? 101

Part 2 of building a bubble butt 🍑 •Nutrition• -Find your macros on TDEE calculator -Eat according to your goals, you can lose fat & gain muscle at the same time (low cal, high protein) - Consider adding in creatine - HYDRATION IS KEY!! - Eat before & after your workout *** Foo

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Smith Machine Squats = No Glute Gains? Here’s Why…

On the Smith machine, tiny tweaks = big glute gains🍑🔥 Most women don’t feel squats in their glutes because their setup is off. But, a few small changes will make ALL the difference: ✅Step your feet slightly forward ✅Keep your shins at an angle (not stacked straight up) ✅Sit back into you

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A person performing barbell back squats in a gym, wearing a white top and dark patterned shorts. The barbell has blue weight plates, and the image includes the text '4 SETS 5 REPS Barbell Back Squats'.

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Maximum Booty Gains🍑🍑

Heyy guys it’s been a while. I just been goin through a lot and haven’t been compelled to post but here I am back and better than ever. There’s so many new people so welcome to my page I’m glad you’re here 🥰. I’ve started a new program this one is a powerlifting program. It’s so much fun i alway

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GLUTE KICKBACK TIPS TO GET MORE GLUTE GAINS!

Cable Glute kickbacks are a great exercise which I usually program at the end of my Glute workout days since they’re not a compound movement but more of an isolation movement. There are a few tips you can remember to get more of out of them and I’ll explain! Was this helpful? #Lemon8par

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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

A woman in a gym, facing away, stands at a Smith machine with a barbell on her shoulders, illustrating a 'Gym Leg Routine'.

Two panels show a woman performing a Smith machine sumo squat, from the starting position to the lowered squat position.

Two panels show a woman performing a narrow stance leg press, from the bent knee position to the extended leg position.

GLUTE GAINS WORKOUT FOR THE GYM

Exercises: 1. Smith machine sumo squat - 4 sets of 8 reps 2. Narrow stance leg press - 3 sets of 12 reps 3. Hyperextension - 3 sets of 10 reps 4. Single leg hip thrust - 3 sets of 12 reps on each leg 5. Elevated heel goblet squat - 3 sets of 12 reps 6. Frogger - 3 sets of 15 reps

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Glute Gains: Transform Your Workout✨

Glute Gains: Transform Your Workout #gluteworkout , #fitnessmotivation , #gymtok , #glutes , #workout #homeworkouts #womenworkout #athomeworkout l Dallas

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My Fav Split for Glute Gains 🍑

The blueprint for girls who want to transform their lower body 🍑 Lock in babe, IT’S TIME ❤️‍🔥 High protein meal plan included 🥗 🌯🥙 #Fitness #lowerbodyworkout #mealplan

750 likes

LEG ROUTINE FOR GLUTE GAINS

Things I do for max glute gains: ✨ train the three major leg muscles once a week (glutes; hamstrings; quads) ✨ stay hydrated every day with coconut water or key lime + Celtic sea salt water ✨ consistently meeting daily macro goals through clean and nutrient dense meals #legday #le

242 likes

A woman in grey leggings and a white sports bra, wearing headphones, stands with her back to the camera, looking over her shoulder. Yellow text overlay reads 'Glutes Workout'.

Two images show a woman performing hip thrusts with a medicine ball on her hips, using a bench for support. The top image shows the lower position, and the bottom shows the raised position. Text reads 'hip thrusts'.

A woman performs a reverse lunge, holding a dumbbell in each hand, with her right leg extended back. She is in a gym setting with a mirror reflecting her. Text reads 'reverse lunge'.

GLUTES GAINS ROUTINE FOR BEGINNERS

Try this workout if you’re just getting started on your fitness journey or for a lighter leg workout focusing on form **warm up hips + glute activation exercises** -workout details: 1. Hip thrust (4 sets of 8-12 reps) 2. Reverse lunge (3 sets of 10 reps on each leg) 3. Banded kickback (3

135 likes

let the gains speak for themselves queens 🫵🍑

but yess girls you read that right!!!!! this is day 2/2 in my weekly glute workouts, my HEAVY DAY. I’ll share all my weekly workouts as we go to help you girls out but that being said … something BIG is finally around the corner 👀🏋🏻‍♀️👟 🔥 Sculpt your summer body in 28 days 🔗 Tap my profile to g

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Two panels show a woman performing banded kneeling kickbacks on a mat. She is on all fours, extending one leg back with a long resistance band. The top panel shows the left leg, the bottom panel shows the right leg, with city views.

Two panels illustrate a woman doing glute bridge plus abduction on a mat. She lies on her back with knees bent and a short resistance band around her thighs, lifting hips and then abducting knees, against a city backdrop.

BAND ONLY GLUTE GAINS WORKOUT

You only need one long resistance band and one short resistance band for this workout! 1. Banded kneeling kickbacks 2. Banded glute bridge plus abduction 3. Banded lunges 4. Banded squat Perform 4 sets of 40 seconds (20 seconds on each side where applicable) Rest for 1-3 minutes betw

53 likes

🍑Glute Gains and Lower Body Workout🍑

Why I do 10 mins or more of cardio BEFORE my workout and stretching: ❤️‍🔥Increased Blood Flow: A warm-up increases blood flow to your muscles, which helps deliver oxygen and nutrients, preparing them for the upcoming activity. ❤️‍🔥Improved Muscle Elasticity: When you warm up, your muscles bec

103 likes

A person in athletic wear stands with hands on hips, showcasing glute gains. The image is titled "#Glute Gains Home Exercises For Beginners" and features a home gym background.

A person bends over to attach a 10-pound ankle weight to their leg, standing on a yoga mat. Text indicates ankle weights are optional for these exercises.

A person on hands and knees on a yoga mat, wearing ankle weights, extends one leg straight back for leg lifts. The text specifies 4 sets x 12 reps per leg.

Glute Gains at Home for Beginners w/ Ankle Weights

Here are a few of my favorite exercises to do with ankle weights or bands. What’s also great about these exercises is that if you don’t happen to have ankle weights or any bands, you can simply do them without! These are also great bodyweight exercises and you’ll still be able to feel the burn.

31 likes

A person in a gym, viewed from behind, wearing a brown top and dark leggings, standing in front of lockers. The image introduces "GYAT GAINS 101 Pt. 1," focusing on building glutes.

A purple leg press machine with weight plates in a gym. The text overlay details the leg press exercise for glute growth, including sets, reps, and specific foot placement and movement instructions.

A barbell with weight plates on the floor in a gym setting. The text overlay describes glute bridges/hip thrusts, including 3 sets of 10 reps, a hold at the end, and the "10 10 30 rule" for glute bridges.

GYAT GAINS? 101

Part 1 of building a bubble butt 🍑 •Nutrition• -Find your macros on TDEE calculator -Eat according to your goals, you can lose fat & gain muscle at the same time (low cal, high protein) - Consider adding in creatine - HYDRATION IS KEY!! - Eat before & after your workout ***

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A woman performs a single-leg kettlebell RDL in a gym, standing on an elevated surface for increased range of motion. The text 'kettle bell single leg RDL 3x12' describes the exercise and set/rep count.

A woman performs an elevated sumo squat with a dumbbell in a gym. The text 'DO NOT DROP OR SLAM WEIGHTS! sumo stance elevated dumbbell squat 4x10' describes the exercise, set/rep count, and a gym rule.

2 Glute Gains Exercises for Shy Girls!!

grab a kettlebell/dumbbell and find the comfiest, quietest corner in the gym. these two exercises are all you need to get a glute pump! 1 - single leg kettle bell rdls: i like to go medium weight on these and stand on an elevated surface to get more of a range of motion. i do 3 sets of 12. 2

34 likes

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