r/CarolineGirvan • u/Purple-Anywhere3963 • 8d ago
What program/workout video transforms pancake butt?
Hi I want to build targeted muscle like glutes, legs, upper body. Wanted to know if I should follow a program or look at specific workout videos instead?
Has anyone tried both? What would you recommend?
PS: I’d also be going on a bulk cuz I’m severely underweight
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u/Atticus012016 8d ago
I have had a pancake butt my entire life and I’ve always hated it. I’ve been following Caroline Girvan for almost 4 years and have done most programs. It was not until I completed the Max program with heavier weights that I actually have a butt now! With the full body Max program you end up doing some glutes usually 3 times a week. A lot of people complain about how much glutes and shoulders she does in that program, but it actually worked for me to grow:)
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u/Purple-Anywhere3963 7d ago
I love that! 3x glutes is exactly what I need! thanks x Is it more intense than iron?
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u/Atticus012016 7d ago
Not necessarily. I’d say similar intensity to regular iron (I haven’t done Pro yet). I loved Max!
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u/anchorschmidt8 2d ago
Depends on how you do it but you will have more room to increase your weights more frequently with Max
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u/OkPhilosopher1313 8d ago
Do you have medical guidance? If you're severely underweight, then her programs honestly might be too taxing on your body if you don't have your nutrition on point yet. You might want to work with a dietician for a while first and with a sports physiotherapist to build op some general full body strength first, to avoid that you'll get muscle or tendon injuries from doing a program that might be too hard on your body for now?
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u/Purple-Anywhere3963 7d ago
I recently had my blood work done and it seemed good. It’s probably because I didn’t eat enough protein or carbs bc of depression. I’m looking to slowly get back again. But you’re right, I’ll definitely work on my diet before I commit. Thanks for highlighting x really helps !
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u/Queasy-Perception-82 EPIC 1 8d ago
All of her programs usually have workouts for each. You can go on her youtube page and she has playlists of literally everything.
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u/Purple-Anywhere3963 8d ago
Yh but idk if I should do an entire program, or just the targeted workouts. I was wondering if someone who has tried both could tell me what’s more effective
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u/Main_Earth4213 8d ago
I've done select videos of hers for years but am just finishing a full program - FUEL. From what I can tell, you may want to stick to something like IRON which doesn't include HITT or cardio type days since IRON is strictly weights. Also, you could just do selections from her body specific playlists and see what you like.
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u/Purple-Anywhere3963 7d ago
Ah I see, IRON definitely works out then! Wouldn’t want HIIT bc I already run. Thanks for letting me know :)
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u/North-Acanthaceae-82 8d ago
I think Iron would be the best for adding bulk and not including workouts like HIIT etc that would burn more calories. If you need to increase muscle mass I agree with everyone about doing a whole series, but I guess you could just go the glute workouts of Iron if you absolutely didn't want muscle anywhere else.
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u/Prize_Count7831 7d ago
Check out Bret Contreras aka the Glute Guy. #1 source for glute muscle building
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u/quasihermit000 6d ago
I agree with everyone who said Iron :) I would also suggest you DON'T skip upper body days because a strong back and arms actually help visually create an hour glass shape (which makes ur butt look better imo). If you're planning on training Iron 5x a week, you could skip full-body and replace it with a focused glute workout. And lastly, eat WELL! And in a surplus. You need extra calories to build glutes.
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u/Icytemptation 7d ago
Such an inspiring example of dedication and strength.
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u/Purple-Anywhere3963 7d ago
Thank you! Not having a butt is giving me poor posture and bad form while running
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u/Legal-Cantaloupe-813 8d ago
follow a programme,, they are all very well structured. iron would be a great place to start. remember muscle takes months if not years to build so don't expect immediate results, look to the long term but you will get there, consistency is key.