What would be a good gym split for a girl?

[Jatt]

My black queen says she wants to get consistent


I’m thinking Lower 2x a week

3x squats
3x RDL’s
3x abductor machine
3x leg extensions
3x hamstring curls

15m stair master for cardio

@decadouche57 25mg anavar for her I don’t want her clit to grow @slaters

 

[yussimania]

holy redundancy no wonder u aint big yet if this is how you plan your gym sessions

Hack or V Squat 1 set
RDL 1 set
Hipthrust 1 set
Abductors 2 sets
Adductor 1 set
Extensions 2 sets
Seated Hamstring curl 2 sets
Standing calf raise in the bottom half of ROM 2 sets

 

[Jatt]

holy redundancy no wonder u aint big yet if this is how you plan your gym sessions

Hack or V Squat 1 set
RDL 1 set
Hipthrust 1 set
Abductors 2 sets
Adductor 1 set
Extensions 2 sets
Seated Hamstring curl 2 sets

Blud think he’s Mike mentzer

One set is all you need saaar

 

[jeff22]

ULRRULR (U = upper) (L = lower) (R = rest)

leg days should look like this:

RDL 2 x 8 - 10

Hip Abduction Machine 3 x 10

Heel Elevated leg press (or just quad focused) 2 x 10

Laying Leg Curl 2 x 12

Leg Extension 2 x 12

Standing Calf raises 3 x 12

 

[slaters]

My black queen says she wants to get consistent


I’m thinking Lower 2x a week

3x squats
3x RDL’s
3x abductor machine
3x leg extensions
3x hamstring curls

15m stair master for cardio

@decadouche57 25mg anavar for her I don’t want her clit to grow @slaters

Don’t get her on any anabolics at all nigga I bet her African genes will let her grow an ass to ur liking anyways

 

[yussimania]

Blud think he’s Mike mentzer

One set is all you need saaar

If you do one set give it your best shot like someone had a gun pointed to you, you would have more MUR and less CNS fatigue than doing 3 sets.

Less sets more exercises to hit different groups within the muscle

 

[yussimania]

ULRRULR (U = upper) (L = lower) (R = rest)

leg days should look like this:

RDL 2 x 8 - 10

Hip Abduction Machine 3 x 10

Heel Elevated leg press (or just quad focused) 2 x 10

Laying Leg Curl 2 x 12

Leg Extension 2 x 12

Standing Calf raises 3 x 12

holy cardio bub might as well give it a rest year

 

[jeff22]

If you do one set give it your best shot like someone had a gun pointed to you, you would have more MUR and less CNS fatigue than doing 3 sets.

Less sets more exercises to hit different groups within the muscle

nigga ur retard, you gotta remember it's an untrained female who has no background on form or training. Ur a fucking tiktok lifter

 

[jeff22]

holy cardio bub might as well give it a rest year

Nigga ur acc fucking slow in the head. I mog tfk outta you post physique

 

[yussimania]

nigga ur retard, you gotta remember it's an untrained female who has no background on form or training. Ur a fucking tiktok lifter

I'm just saying what the science says

 

[jeff22]

I'm just saying what the science says

That's not fucking science; most of the science holds little to no substance. It's named "research-based", not because it's proven, but because it's shown in flawed and mediocre studies that can never track all the variables of muscle growth. This consensus is agreed upon by the researchers in the field.

 

[Jatt]

That's not fucking science; most of the science holds little to no substance. It's named "research-based", not because it's proven, but because it's shown in flawed and mediocre studies that can never track all the variables of muscle growth. This consensus is agreed upon by the researchers in the field.

I'm just saying what the science says

Science says higher volume

 

[12aff]

Science says higher volume

Science is for goys

 

[jeff22]

Science says higher volume

Some studies, yes, what matters most is empirical knowledge on the specific body and how it responds to the volume given.

 

[yussimania]

Science says higher volume

in terms of overall sets 10-20 per muscle group week as per Lyle McDonald yes. In terms of reps or sets per exercise no. Like I said ur better off doing multiple exercises with low sets than 1 exercise with 3 sets and also don't go above 12 reps.

 

[browncurrycel]

4 hours cardio every day or bully her by calling her obese

 

[yussimania]

Some studies, yes, what matters most is empirical knowledge on the specific body and how it responds to the volume given.

"trust me bro"

 

[PrettyLights]

just fuck her over and over and over again. that's all the "work out" you need

 

[decadouche57]

holy redundancy no wonder u aint big yet if this is how you plan your gym sessions

Hack or V Squat 1 set
RDL 1 set
Hipthrust 1 set
Abductors 2 sets
Adductor 1 set
Extensions 2 sets
Seated Hamstring curl 2 sets
Standing calf raise in the bottom half of ROM 2 sets

Hes eating butter chicken and pizza on cycle

 

[decadouche57]

@browncurrycel

 

[jeff22]

"trust me bro"
View attachment 4406288

You're an actual TikTok lifter; you have no experience or any actual study in the field. I've been researching far longer than you, and know more than you. + I mog ur gym progress (134lb -> 173lb)

 

[browncurrycel]

4 hours cardio every day or bully her by calling her obese

@browncurrycel

 

[Meteor21]

Fucked by Chad: 50 reps

Face slaps: 10 reps

Ass slaps: 10 reps

Titty twisters: 5 reps each

Suck: 50 reps

 

[decadouche57]

You're an actual TikTok lifter; you have no experience or any actual study in the field. I've been researching far longer than you, and know more than you. + I mog ur gym progress (134lb -> 173lb)
View attachment 4406292View attachment 4406293View attachment 4406294View attachment 4406297

He’s legit retarded all he has to do is grind for one year saving money for surgeries and roiding with good diet but he spends his time posting obese black girls and posting nonsense on here

 

[yussimania]

He’s legit retarded all he has to do is grind for one year saving money for surgeries and roiding with good diet but he spends his time posting obese black girls and posting nonsense on here

blud he's talking about me not @Jatt

 

[Jatt]

grind for one year saving money for surgeries

I’m trying man

Rhino next year

 

[decadouche57]

I’m trying man

Rhino next year View attachment 4406303

Come work for my kebab business in Ankara I’ll pay you 10 Turkish lira per day @churmaxxed

 

[yussimania]

You're an actual TikTok lifter; you have no experience or any actual study in the field. I've been researching far longer than you, and know more than you. + I mog ur gym progress (134lb -> 173lb)
View attachment 4406292View attachment 4406293View attachment 4406294View attachment 4406297

average gym physique tbh i mog that and also why are you wearing ghost face pyjamas in this gym JFL @decadouche57

 

[jeff22]

average gym physique tbh i mog that and also why are you wearing ghost face pyjamas in this gym JFL @decadouche57

From July 2024 --> Oct 2025. And what's wrong with the pyjamas im not tryna dress up for the gym im not gay

 

[Jatt]

wearing ghost face pyjamas in this gym JFL

Ghostfacepill is LAW

 

[yussimania]

From July 2024 --> Oct 2025. And what's wrong with the pyjamas im not tryna dress up for the gym im not gay

good progress mirin tbh

Ghostfacepill is LAW

View attachment 4406324

JFL at his high bodyfat percentage from his lateral head of the tricep 0 definition

 

[PrettyLights]

Hes eating butter chicken and pizza on cycle

optimal human diet in 2025