🎯 FOCUS: Curves + Reduce Bulk

Based on your measurements and goals, here’s your strategic gym approach:

✅ EXERCISES TO INCLUDE

LOWER BODY – Hip/Glute Building:

Glute-Focused (3x/week):

• Hip thrusts – builds butt projection dramatically
• Bulgarian split squats – shapes glute curve
• Romanian deadlifts – hamstring/glute development
• Lateral walks with resistance band – side glute activation
• Glute bridges – activation and building

Hip Width Illusion:

• Side-lying leg lifts – targets glute medius (width)
• Clamshells with resistance – outer hip development
• Wall sits – quad endurance without bulk

CORE – Waist Definition:

Waist Training Support:

• Planks (all variations) – core stability
• Dead bugs – deep core activation
• Bird dogs – core control
• Pallof press – anti-rotation strength
• Vacuum exercises – internal waist cinching

Avoid heavy core work that builds thickness

UPPER BODY – Minimal but Supportive:

Light Resistance Only:

• Face pulls – posture improvement
• Light lateral raises – shoulder health (not growth)
• Resistance band exercises – activation not building
• Push-ups (bodyweight only) – basic strength maintenance

🚫 EXERCISES TO AVOID

Muscle-Building Movements:

Absolutely Avoid:

• Heavy squats/deadlifts – builds masculine leg bulk
• Bench press/push-ups with weight – chest muscle growth
• Pull-ups/rows – lat width (masculine V-shape)
• Shoulder presses – broader shoulder appearance
• Bicep curls with heavy weight – arm bulk
• Trap exercises – masculine neck/shoulder line

Why Avoid These:

• Build muscle mass you want to lose on HRT
• Create masculine proportions (wide shoulders, thick trunk)
• Counteract feminization goals

💃 CARDIO STRATEGY

Best Cardio for Feminization:

Highly Recommended:

• Incline walking – glute activation without quad bulk
• Elliptical – low impact, total body
• Swimming – lengthens muscles, doesn’t bulk
• Dance cardio – feminine movement patterns
• Yoga/Pilates – flexibility, grace, core

Moderate/Occasional:

• Cycling – can build quad bulk if overdone
• Rowing – can build back width
• Running – fine in moderation

📅 WEEKLY ROUTINE STRUCTURE

3-Day Split (Mon/Wed/Fri):

Day 1: Lower Body Focus

• Warm-up: 10 min incline walk
• Hip thrusts: 3 sets x 12-15 reps
• Bulgarian split squats: 3 sets x 10 each leg
• Lateral band walks: 3 sets x 15 each direction
• Romanian deadlifts: 3 sets x 12
• Glute bridges: 3 sets x 15
• Cool down: 10 min yoga/stretching

Day 2: Core/Cardio

• Cardio: 30 min (elliptical, walking, dance)
• Core circuit: 3 rounds
  • Plank (30-60 seconds)
  • Dead bugs (10 each side)
  • Side plank (20-30 seconds each)
  • Vacuum holds (5 x 10 seconds)

Day 3: Lower Body + Light Upper

• Repeat Day 1 lower body
• Add: Light resistance band upper body
• Face pulls: 2 sets x 15
• Light lateral raises: 2 sets x 12

Daily Options:

• Cardio: 20-30 minutes any day
• Yoga/stretching: Daily (flexibility + femininity)
• Walking: As much as possible

⚖️ REP/WEIGHT STRATEGY

Lower Body Building:

• Higher reps (12-20) for muscle endurance
• Moderate weight – challenging but not maximum
• Focus on glute activation over heavy lifting

Upper Body Maintenance:

• Very light weights or bodyweight only
• High reps (15-25) for endurance not growth
• Resistance bands preferred over free weights

📊 TIMELINE EXPECTATIONS

Months 1-3 (Pre-HRT):

• Build glute base while you can still build muscle
• Establish routine and proper form
• Create muscle memory for movements

Months 3-6 (Early HRT):

• Maintain routine as muscle building slows
• Focus on shape over size
• Add more cardio as testosterone drops

Months 6+ (Established HRT):

• Muscle loss begins – maintain what you want
• Increased cardio for fat distribution
• Focus on feminine movement patterns

🎯 BARCELONA GYM PREP

Research Spanish Gyms:

• Holmes Place – upscale, good equipment
• Fitness19 – budget-friendly
• DiR – premium chain with classes
• Look for: Women-friendly environments, good glute equipment

Class Options:

• Pilates – very popular in Barcelona
• Dance fitness – builds feminine movement
• Yoga – flexibility and grace
• Aqua fitness – gentle, effective

💡 EFFICIENCY TIPS

Maximize Results, Minimize Time:

• Compound lower body movements (hip thrusts work multiple muscles)
• Supersets – combine exercises for efficiency
• Home glute work – resistance bands, bodyweight
• Walk everywhere in Barcelona – built-in cardio

Form Over Weight:

• Perfect glute activation beats heavy weight
• Mind-muscle connection crucial for building curves
• Quality reps over quantity

This gym strategy supports your feminization goals by building curves where you want them while avoiding muscle mass that HRT will need to eliminate later!

Back Support for Large Implants (Without Bulk) 💪

🎯 THE IMPLANT SUPPORT CHALLENGE

Why Back Support Matters:

• 800-1000cc+ implants = 1.8-2.2 lbs of weight on chest wall
• Forward weight distribution = tendency to hunch forward
• Weak posterior chain = back pain, poor posture, implant sagging
• Need strength without masculine bulk

✅ STRATEGIC BACK EXERCISES

POSTURAL SUPPORT (Primary Focus):

Deep Stabilizers (No Bulk):

• Wall slides – scapular movement without weight
• Prone Y-T-W – posterior deltoid activation (bodyweight only)
• Scapular retractions – squeeze shoulder blades (resistance band)
• Cat-cow stretches – spinal mobility and control

Rhomboids/Mid-Traps (Shape, Not Size):

• Face pulls with resistance band – 3 sets x 15-20 reps
• Reverse flyes with very light weights (2-5 lbs max)
• Band pull-aparts – daily activation exercise
• Prone T-raises – bodyweight only

FUNCTIONAL STRENGTH (Endurance Focus):

Core-Back Integration:

• Bird dogs – teaches back/core coordination
• Modified planks – front and side variations
• Deadbugs – opposite arm/leg coordination
• Pallof press – anti-extension core work

Gentle Strengthening:

• Resistance band rows – seated, light tension
• Inverted rows on suspension trainer (bodyweight)
• Lat pulldowns with very light weight (focus on posture)

🚫 BACK EXERCISES TO AVOID

Bulk-Building Movements:

• Heavy deadlifts – builds thick erector spinae
• Bent-over rows with heavy weight – lat width
• Pull-ups/chin-ups – creates V-taper (masculine)
• Barbell rows – too much mass building
• Heavy lat pulldowns – shoulder width increase

Why These Create Problems:

• Lat development = wider shoulders (opposite of your goals)
• Thick spinal erectors = masculine back profile
• Trap growth = bull neck appearance
• Wide back = harder to achieve hourglass silhouette

📋 TARGETED ROUTINE

Daily Posture Prep (5 minutes):

Wall slides: 10 reps
Band pull-aparts: 15 reps  
Scapular retractions: 10 holds (5 seconds each)
Cat-cow: 10 slow reps

3x/Week Strengthening (15 minutes):

Circuit A – Postural:

• Face pulls: 3 x 15 (resistance band)
• Prone Y-raises: 3 x 10 (bodyweight)
• Bird dogs: 3 x 10 each side
• Rest 30 seconds between exercises

Circuit B – Stability:

• Band rows: 3 x 12 (seated, light)
• Reverse flyes: 3 x 12 (2-3 lb weights)
• Modified planks: 3 x 30 seconds
• Wall slides: 3 x 10

⚖️ WEIGHT/RESISTANCE GUIDELINES

Keep It Light:

• Resistance bands: Light to medium tension
• Dumbbells: 2-5 lbs maximum
• Focus: High reps (15-20), perfect form
• Bodyweight preferred when possible

Rep Ranges for Support (Not Growth):

• Strength endurance: 15-25 reps
• Postural holds: 5-15 seconds
• Activation work: 10-15 reps
• Never to failure – stop when form breaks

🧘‍♀️ POSTURE TRAINING INTEGRATION

Throughout the Day:

• Hourly posture checks – shoulders back, chest lifted
• Doorway stretches – counter forward head posture
• Shoulder blade squeezes while sitting
• Neck stretches – counteract forward head

Pre-Implant Preparation:

Months 1-6: Build endurance base Months 6-12: Maintain during early HRT Pre-surgery: Peak postural strength Post-surgery: Gentle return to movement

📱 MOVEMENT PATTERN FOCUS

Feminine Postural Alignment:

• Chest slightly lifted (not puffed out)
• Shoulders back but relaxed
• Long neck – imagine string pulling from crown
• Slight lumbar curve – feminine spinal alignment

Daily Practice:

• Mirror checks – practice ideal posture
• Walking drills – maintain alignment while moving
• Sitting posture – especially important for content creation

🎯 IMPLANT-SPECIFIC BENEFITS

How This Routine Helps:

Before Surgery:

• Stronger posterior chain = better surgical outcomes
• Improved posture = optimal implant positioning
• Body awareness = faster recovery

After Surgery:

• Reduced back pain from added weight
• Better implant shape – good posture prevents sagging
• Confident carriage – you’ll carry your new proportions beautifully
• Photography ready – excellent posture for content creation

GYM ADAPTATIONS

Equipment You’ll Find:

• TRX/suspension trainers – perfect for bodyweight rows
• Cable machines – ideal for face pulls, gentle rows
• Resistance bands – most gyms have these
• Yoga/Pilates areas – excellent for postural work

Class Options:

• Pilates – fantastic for postural support
• Yoga – spinal mobility and strength
• “Espalda Sana” (Healthy Back) – common Spanish class
• Functional training – focus on movement quality

⏰ TIMELINE INTEGRATION

Pre-HRT:

• Build strong foundation while you can still build muscle easily
• Perfect movement patterns
• Create habits

HRT Period :

• Maintain strength as muscle building capacity decreases
• Focus on endurance and mobility
• Prepare for surgery

Post-Implant:

• Gentle return to exercise (6-8 weeks recovery)
• Gradually rebuild support strength
• Maintain for life – your new proportions need ongoing support

💡 EFFICIENCY HACKS

Combine with Other Goals:

• Do postural work during voice training sessions
• Practice while cooking (wall slides, shoulder squeezes)
• Perfect posture while doing makeup practice
• Integrate with waist training – core and back work together

This approach gives you the back support you’ll need for large implants while maintaining your feminine aesthetic goals! ✨

Remember: Strong back + good posture = your gorgeous new proportions will look even more stunning! 💕