>>11378753
I'll write up a new one:
Routines for growing glutes and quads
>Bodyweight Routine (every 1-2 days)
1x15 Pump Squats (warm-up)
4x10 Split Squats (2 per side) (bulgarian split squat for more difficulty, or Cossack squats if you want something different)
3x10 Hip Abductions (eg side plank abduction or some variant)
1x10 Hip Thrusts (one-legged for more difficulty, 10 per leg)
If you don't have weights to keep increasing resistance to keep reps around 10, you can add reps to a set instead. However, more than 30 reps in a set isn't useful and you should try harder workouts or increase the weight somehow.
Adding sets will also help you progress when your body adapts to regular exercise, but you don't want to do more than 10 sets per muscle in one day
If you want more quads, a good workout is the sissy squat progressing to reverse nordic curls (you will need to stretch your quads to make sure you don't have tight rectus femoris which will cause knee pain when trying these)
>Gym Routine (Day 1 eg Mon)
3x10 Low-bar Squat (or sets of 5 if you prefer strength training, this will get you plenty of size too)
3x10 Hip Abductions
(Whatever else you want to do, but not cardio as that should be done before weights)
If focusing strength, you may benefit from just doing the 3x5 low-bar squats 2-3 times a week before adding the other days, adding 2.5kg every 1-2 session until progression stalls (make sure you're getting your protein and calories)
>(Day 2 eg Wed) (optional)
3x10 Leg Press (place feet high and wide to get more glutes)
3x10 Hip Abductions
(...)
>(Day 3 eg Fri)
If focusing strength:
-1x5 Low-bar Squat (this is where you up the weight for next week, maybe going slightly heavier)
-3x5 Deadlift
If doing size:
-3x10 Split Squat
2x10 Hip Thrust
3x10 Hip Abductions
(...)
If you desire more of certain muscles. You could add these to any of the days
(Inner thigh) 3x10 Hip Abductions
(Hamstring) 3x10 Hamstring curls
(+Quads) 3x10 Leg Extension or Reverse Nordic
