>>43336121
if you wanna lower ur body fat first then you'll need to do a cut (diet) while working out. working out while in a cut will ensure that you are losing mostly fat and retain any muscle mass you have. a high protein/fiber diet would be good for this. After your cut you'll gain most muscle/strength by bulking (eat lots).

in terms of exercises i usually do a push/pull/legs split. so my workout during the week is a s follows:

monday:all upper body
tuesday:legs
wednesday: rest day
thursday: push (triceps, chest, shoulders, etc)
friday: pull (back & biceps)
saturday: legs
sunday: rest day

the exercises themselves don't really matter so much, what really matters is making sure you're doing exercises that target each muscle at least twice a week. I would also suggest doing the exercise that requires the most muscle groups first in your workout. for example, i always start with squats on leg day because they work out pretty much all your leg muscles besides your calves. and them after that I will do exercises that target more specific areas like RDLs (hamstrings) and leg extension (quads).

You should just focus on targeting specific muscles you want to grow but if you give me a list of what you want to work on I can tell you what exercises are best for those muscles imo

>>43336219
That was above and beyond what i was expecting, thank you very much for the detailed reply anon

I basically want to make my body strong all over but of course I want to disproportionately focus on my ass and legs to make my lower body more feminine

>>43336350
happy to help nona :). i started gymmaxxing like a year ago and its done so much for my mood and self confidence. i used to be like a stick figure before. im also autistic as shit so i love explaining stuff like this.

if you want to focus on legs/glutes you could turn push/pull into a single upper body day and do 3 leg days a week, though that might be too much. a lot of the leg exercises are super strenuous. when you go to the gym the first time and do legs. you may find that a lot of the exercises such as RDLs or hip abductors are super easy and be inclined to increase the weight. but please take it easy, while it feels easy at first it's still putting lots of stress on your leg muscles and you will regret it the next day lol. I found this out the hard way and after my first leg day I literally could not walk cause I went to hard. I also get super winded after leg days because the exercises require so much work. not trying to scare you just want you to know what to expect. it should get easier after the first couple weeks or so.

I also want to emphasize how important diet is for working out. to gain muscle mass you need to eat lots of protein. and please dont listen to any of the retards on this board who tell you to do keto or some other stupid ass diet. just focus on eating a balanced diet of protein/carbs/fats. protein is essential for gaining muscle. carbs are necessary for energy as if you don't eat enough working out is gonna feel like shit every time. fats are essential for your body to function, but some fats are bad for your heart health. you will prob want to focus on eating healthier unsaturated fats such as extra vigin olive oil (regular olive oil is not the same), fish (for the omega-3s) and avocados.

oh also creatine can help make ur muscles appear bigger too cause it causes them to retain water

>>43336476
forgot to list specific exercises lol. squats are gonna be your bread and butter, they're the best. for glutes i think bulgarian split quats are really good but they are so strenuous only do like 2 sets if you do this. you can also do glute bridges/hip thrusts instead as they're less labor intensive. also do hip abductors and lean forward when you do them to target more of your upper glute

>>43336476
>>43336503
Does your routine include cardio? How do you work that in

>>43336641
no but i should lmao. doing cardio is actually the biggest sign that you will live a long life according to research. i think its like half an hr or an hr a week of strenuous cardio will increase your lifespan by years. i usually only do cardio when im in a cut because it burns fat, especially at an incline, and then i can eat more calories during my cut.

File: 1776882248883.png (3.56 MB, 1432x2020)

3.56 MB PNG

>>43336121
Follow this guide
Its says trap in the guide, but it works for everyone including muscular mtfs

>>43336911
this guide is retarded pseudo science. OP, If you actually want glutes and legs you need to do weight training there's no way around it. weight training is the only way to put enough stress on your leg muscles and tear them to allow muscle growth. your legs are the strongest and most dense muscles in your body and they will not grow if you do the weightless leg exercises listed here.

also the part about the diet and testosterone is retarded if ur on spiro/HRT. The only concern with eating red meat is that it can be a carcinogen.

Why do mtfs want muscles

>>43337910
because
1. it can help shape your body and give you a more feminine figure.
2. working out makes HRT more effective.
3. trans women notoriously have poor bone health later in life due to hrt and us all being antisocial/vitamin D deficient. weight training can help strengthen your bones and ensure you're able to be active for longer