Please find the program here

Hey everyone,

A few weeks ago, I made a post here responding to a discussion about how much lifting can help with developing a more masculine physique, with or without testosterone.

The response was overwhelmingly positive and quite a few people mentioned wanting to start going to the gym but not knowing where to begin. I intended to write up a beginner’s programme pack that weekend but life got in the way and I’ve only just gotten around to it.

I’ve called it Build Your Frame, dunno why, I just wanted to name it 😂.

It’s a simple three-day full-body programme designed around developing a V-taper. There’s also an optional fourth day for anyone who wants to give their legs some additional attention.

The programme is intentionally uncomplicated and is designed to be outgrown. It exists to get beginners into an easy routine of getting in the gym and comfortable with working out.

It’s important that I manage your expectations when it comes to this programme, this isn’t going to build you the most muscular or developed physique. It is just a starting point. You will see gains and growth, hopefully fall in love with the process and move on to more advanced routines as time goes on.

I also want to clarify something about my identity, I am transmasculine and I don’t specifically identify as a trans man. But being perceived or referred to as a man doesn’t feel alien to me. Most people in my life use he/him pronouns for me, and that feels just as natural as they/them or she/her. What I am very intentional about, however, is my masculine presentation.

A lot of my fitness journey has been about developing a physique that reflects that presentation. I think my experiences and training priorities overlap considerably with those of many trans men, even if our identities aren’t exactly the same. I have attached pictures of my physique to reinforce this point.

I also want to make sure that I hammer in this point: I am not against testosterone. I wish I was able to tolerate it better, I would still be on it if that was the case. But it is not currently an option for me or many others and we have to find ways to adapt our physical presentation in accordance.

I’m not a qualified personal trainer. I’m just someone who enjoys lifting, has spent a lot of time learning about it, and wanted to share something that might help people who are where I once was.

If any other experienced lifters want to review, add or even suggest revisions to the program, I am all ears.

Not on T, since I’m a minor :/ planning to get on it very soon

I’m pretty flat, with pretty even hips. No clue why I keep getting misgendered by strangers even before I speak (unfortunately, my voice is pretty feminine). Is there something I’m missing?

i just started testosterone 2 weeks ago and i’m feeling pretty euphoric for the most part until i see myself in other ppls pictures idk if it’s just me but i hate when ppl take pictures of me bc i look feminine😭

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I'm aware my fat distribution isn't helping me one bit and I'm open to workout suggestions to help look boxier

19, 5 months on T. I used to have a shorter haircut but it grew out a lot. I pass about 50% of the time, but I have a babyface + my lazy eye definitely doesn’t help. Changing my glasses is out of question cause I have a $400 prescription.

front and back camera (tattoo censored lol)

I’m honestly pretty happy with how I look, I’m going for jewel-eyed twink & that seems to be exactly how I’m read. was on T for 8 years, been off it for about 6 months now of my own volition bc I don’t wanna go bald and idc if I look like a femboy, but it does mean muscle definition is harder to keep up.

if y’all have fitness tips I’d appreciate that. I want more defined arms/abs, but I’m going for definition over bulk. Other than that, I’d appreciate fashion tips + hair tips. also my facial hair is pretty thick when it comes in, but it’s blonde, so ain’t nothing I can do about that

i’m 16 and disabled (i workout everyday and do lifting but it typically just ends with me popping something out of place since i have EDS) so i was wondering if i could get any passing tips that aren’t just “lift more”.

(i also have very bad dysphoria and my mom doesn’t support me so i kind of look a mess lol.)

typically i don’t talk in public cause i have a very feminine voice, ive been trying to socialize with cis men more and consciously remind myself to stand or sit like a man. but im still referred to as a woman at my school since everyone knows im trans, i just want to be taken seriously. also ignore how old the last photo is, i got no recent side profile photos

this is my best binder (that doesn't hurt), a regular t shirt, and my typical shorts. my brain is telling me that my chest and backside is incredibly obvious, and combined with my height (5'3), people can tell im stuck with a girl body. i know that i "pass" but the dysphoria is still killing me. any advice on minimizing the curves would be great

Hi everyone I’m now 7.5 months on T and I have quite a bit of peach fuzz on my sides of my face and my chin and my neck will this eventually turn into terminal hair? In the meantime would trimming be good or shaving ? Also would you call my mustache an official dirt-stash?? (See last photo) Lemme know you guys think!! Thanks :)

hey all, i am ftm and came out a couple years ago and have been on T for nearly 3.5 years, but I’m still a really short dude and I’m a little stocky but in all the places i would prefer not to be— that being said, i have been trying to hype myself up to go to the gym but i just get so scared of going to the gym and being put face to face with the state of my body which right now to me looks very feminine. i am so nervous about being looked at weird at the gym since i also don’t know what i’m doing. i’m just having so many irrational worries about going and i’m wondering if anyone else has advice or tips for me so i can actually get myself to go and reduce my anxiety 😭😭

My mom says it's already dark enough, but it gets super light in the summertime. Is there any pros to darker hair bc I'm worried it'll somehow accentuate my facial structure and make me like more girly or somethin

I feel like these glasses make me look more feminine, what are some masc glasses sizes/styles?

Do I need a o ring? And if yes where would I get one? I shaved my hair down to be able to pack with tape and now I somehow gave myself bottom dysphoria even though I didn’t really have it preciously??

I’ve completed my transition, been on T 8 years and had all the surgery. Life is just very hard and I have no family support. I’ve never dated anyone partially because I’m trans, partially because of the modern dating climate. I’ve gained a lot of weight in the past year due to depression and struggling to lose it. This question has probably been asked a thousand times but I’m just looking for some motivation really.

(Throwaway) Ive only been on T for 6.5 months (19) but I’m having a lot of trouble knowing if my voice passes as cis. I am very physically passing and I passed around 60% of the time pre-T and I haven’t been misgendered since starting T so that’s not really an issue. However, one of my biggest insecurities since starting has been my voice. I still hear that feminine tone ig?? First part of the vid is my regular speaking voice, second is my customer service „man voice”. I haven’t had any consistent voice training since starting, only now and again when I remember. Any tips on good voice training practices would be much appreciated as well. 🙏🙏

Have I hit that peak yet, and do I pass yet, I’ve had some people even with just the hair style alone gender me correctly, but I don’t know if I’m seeing the vision yet. The balding and hair line issues in my 20s doesn’t help my confidence either

Wondering how much t you guys started with, personally I feel like I’ve always looked a bit more androgynous as it is. But is there anything I should expect if I do go on, besides more male patterns than I already have lmao. Any tips on how I can improve my appearance over all, I’m pretty unhappy with it atm.

Looking for advice for what hair style suits best. I’ve only had shorter hair for the last 2 yrs maybe and have been going a bit shorter each time. I’ve been seeing the same stylist but they’re too expensive to continue to go to if I’m going to have shorter hair that needs to be cut every few months. That being said, I went to a barber for the first time and the results were 😬

I have curly ish hair. When it’s mid length I can even get coils in the front. Kinda 2C/3A hair type.

Open to other styles, or like advice of what to say to get a similar ish haircut to pics 3/4? I showed the barber the pics and tried my best to explain. Could it just be a skill issue? Is it just the brain worms or is it not a terrible haircut?

Pic 1 - long length when I first chopped it…it’s giving lord farquad 🥲
Pic 2 - Mid length
Pic 3/4- last short cut with my stylist. I liked but the front grew back super fast
Pic 5/6 - chopped by the barber down the rd 🥲

Hey hey I don’t actually care too much about passing, but I’ll never say no to hearing ways I can improve! Plus I feel super face-blind to myself so I’d love to hear how well I do/don’t pass from a outside perspective

ALSO yes I know the glasses are feminine;; just disregard those, that’s on purpose

Also yeah my hair is really growing out 😭 I’m away at college and I have really bad sensory issue so I only let my home barber touch my hair — open to hair cut suggestions tho!

When I tuck it, it constantly falls out before I even realize… I can hand sew though get kinda sloppy after a while. Also important that it doesn’t look very DIY

I was gonna ask my friend if I pass cause the brain worms have been getting to me and he said that he genuinely didn't know 😭 we've known each other for a year and we've had sleepovers and shared a locker room 💀

i work in construction and ive been using wonabi binders for some time now, casually they work really well for me but im struggling to find something i can wear to work, im using the tanktop sports binder rn, ive only had it for a few months, but i kinda feel like it already doesnt bind as well anymore

soo im looking for some advice on binders i could comfortably wear for about 9 hours if anyone has any advice id be soso grateful!!