u/SelectionNo3235

I started consistently training my glutes around 2 months ago. I do 2 upper body days and 2 lower body days.

I thought of 2 options. A lower A & a lower B or just one workout I do twice

Lower A:
Glutes + Quads

1. Barbell squats (3x6-10)
2. Hip thrust (3x6-10)
3. Bulgarian split squat (3x8-12)
4. Cable kickback (3x10-15)
5. Hip abduction (3x until failure)

Lower B:
Glutes + Hamstrings

1. Hip thrust (3x8-12)
2. Romanian deadlift (3x8-12)
3. Bulgarian split squat (3x10-12)
4. Hamstring curl (3x12-15)
5. Cable kickback (3x until failure)

Lower to do twice:

1. Hip thrust (3x8-10)
2. Romanian Deadlift (3x8-10)
3. Bulgarian Split Squats (3x10-12)
4. Cable Kickbacks (3x12-15)
5. Rotate Hamstring Curls and Hip Abduction (3x until failure)

My questions:

- Which option do you like better?

- I don’t have the best history with food, since I could never decide how much to eat. Sometimes I ate in a 200 calorie deficit, sometimes a 500 one, and sometimes I would binge at the end of the month. My maintenance is 2000. My weight has stayed roughly the same in the past few months. - I’ve been eating at maintenance, or slightly (200 calories) less for over the past couple months. I’m 5’4, 120-124lbs depending on where I am at my cycle and around 24-25% body fat (I do scans at my gym since I don’t have access to DEXA. I know this is not very reliable.) I eat 100-110 grams of protein a day. Should I change how I eat?

- I am struggling with the cable kickbacks. What variation do you think would be a good addition to my routine? And how do I actually feel them in my glutes?

- I want to grow a SHELF. A nice, big, rounded bum. I have some hip dips, which I think I just need to accept. What are some exercises I should focus on for my glute shape? Should I change something about my program?

Seems like it’s between D, DC & FN! I’ve already tried on DC lines. Next up is FN. Unfortunately I couldn’t find my off the shoulder top, but I hope this works too and that I’ve interpreted the lines the right way. What are your thoughts? Do I have width? Enough to be FN? I’m 5’4

PS: next I want to try on D lines, and I think they are supposed to highlight vertical and narrow, so they should be close to the body. I’m not sure whether I own pieces I can make a D outfit with. Do you have any suggestions for easy outfits?

The journey continues! On my last post post all the comments (thank you for helping!) said my dominant is vertical. Since DC feels most moderate I tried on those lines first. Based on my line drawing someone mentioned I might have petite. I am 5’4 (163cm). I tried to make some DC and some FG outfits. Since I don’t own much print or texture, I tried to break up the lines for the FG outfits with belts. Please note that I wear shoes with heels in all outfits.

I prefer posting here over other Kibbe subs since last time the comments were incredibly helpful. I love the deep dives, since it really is a journey. I am curious to know what you think. Am I DC or FG? Do you see something else? What should I try next? Thank you so much!

IRTG

I used to think FG but those lines look horrible on me. I think I might be either DC, SC or SN. What do you think? IRTG