I'm a 16 year old girl (49kg 5'4) wanting to start my gym journey, mostly focusing on legs (glutes specifically) since I have always been very thin. I do have a pretty fast metabolism than the average person.
(day 1) glute
5-10min dynamic warm up
hip thrust - 3x8 (glute)
short positioned exercise
bilateral rdl - 3x8 (glute + hamstrings)
long positioned exercise
bulgarian split squats - 3x8 (glute + quads)
long positioned exercise
leg press 3x8-10 (quad only)
compound
standing calf raises 3x15 (calves)
blank
seated abduction - 3x10 (side glute)
abductor movement
This is the workout plan i have made! I aim to use this same workout 2x a week and use progressive overload. I will also try to reach 100g of protein per day (minimum 80) for muscle maintenance + growth effectively.
I would say I've done a deep dive into many online sources to create the most effective routine, but I'm still not sure about it and would appreciate your advice and tips!
I included brief exercises to train my quads and calves to help prevent muscle imbalances, but I’m not sure if I might just be overloading my legs too much. The main focus is my glutes though.
note:
I can ONLY go to the gym 2x per week (tuesday and saturday) because I am already busy on other days playing sport or doing other physical activities. If I include gym, I am being physically active at least 5 times a week