Is pic related a good butt routine?

Is pic related a good butt routine?

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no, you should look into SS+GOMAD

SS bodies are gross

ur gross

Yes, which is why I posted it in that shitty thread.

It's mae by Caladan, a Veeky Forums trip, and he field tested it on 2 women with good results, and was testing it on a third. That's the second version, which he tweaked because the first could have been better in a few areas.


Anyway, yes, it's good. Follow it's advice. Any questions? Do you want more specific info?


Fuck off and die newfriend, or lurk moar. THe idea is to get MORE fit chicks, not turn them into "I did SS for 3 days but didn't get hot waaahhhhh" shitposters.

im worried there's not enough volume and i read that people stall hard during 5x5 squats

oh and would i fuck it up by adding exercises?

Gimmie some information on you first. WHat's your height, weight and exercise level? Prior lifting history? Done any exercise before? What are your current lifts?


And as for the volume, it's fine. It's relatively high reps for most of those exercises, plus lifting heavy. Add onto the fact that you're lifting 3x a week and expected to do cardio on in between days, and it's definitely going to add up. Since I'm assuming you're a beginner, yes, it's plenty.


As for 5x5, yes, some people stall. But you were talking about too little volume just a second ago, and 5x5 is a lot of volume right there. I'm actually not sure why he's put it in there, but if I were you, I'd do 5x5 until you do stall, then drop down to 3x5 and continue on on your merry way. It won't happen nearly as soon as Veeky Forums pretends. That's what I did back in my SL days, and it worked fine.


And which exercises do you want to add, and why?

I was thinking that you have to do 2 exercises per body part...

Anyway, I'm 5'5" and 145 pounds...
I run and do kickboxing.
I have never lifted before. I've just been reading about stuff.

I wanted to add split squats to the B day, calf raises to both days and replace the glute bridges with high rep unilateral hip thrusts and replace the donkey kicks with pull throughs??? I'm not sure if this sounds dumb.

Oh and maybe use the hip abduction machine on both days because I want wider hips.

>I was thinking you have to do 2 exercises per bodypart

No, that's retarded. Besides, this workout has compound movements. What that means is that they work multiple bodyparts.

Your height and weight are fine, so there aren't any issues with you doing this.

Running and kickboxing is good, but lifting is a different game altogether.

As for reading about stuff, I recommend you read the sticky. YOu can definitely do the routine in your pic related; it's actually got all the components of SS anyway (squats, deadlifts and bench press, albiet dumbell bench), however Caladan re jigged it to be more in line with the goals of making a chick into a fit chick.

As for adding split sqauts, no. You already have squats.
Calf raises you could add to both days if you really want, but it's probably better to hold off on them, and run with proper form. THat'll do more for your calves than calf raises.
Replacing glute bridges with weighted regular hip thrusts is probably fine; they're pretty much the same thing anyway. Up to you.
Replacing donkey kicks with pull throughs is a no go. For starters, they're nothing alike. And also, donkey kicks are a big part of this routine. They were actually put into V2 (this one) to replace something else since they work much better.

As for using the hip abduction machine, there's not really any point. If you absolutely must, do it after all your lifts, but I recommend against it.


Anyway; tl:dr, you're a total noob to lifting and shouldn't fuck with Caladan's program, since it has worked, and will work on you. If you fuck with it, then it either won't work or won't work as well as it could. And that defeats the purpose of doing it.

Any more questions?

but there's no deadlifting on the b day so i thought that split squats for glutes would be okay
what makes the donkey kicks so special?