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LEXI LIFTS

by Adrian R.
3 athletes joined

Program Description

Big butt

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 15, 2025 01:42
  • Last Edited
    Jun 18, 2025 11:29

Summary

Unlock your strength potential with **LEXI LIFTS**, a comprehensive 4-week program designed to elevate your fitness game. Committing to five days a week, you'll engage in targeted workouts that focus on both upper and lower body strength, utilizing a full gym setup. Each session is crafted to challenge your limits, featuring exercises like squats, hip thrusts, and lat pulldowns, ensuring balanced muscle development and increased power. Get ready to transform your physique and boost your confidence!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.1%
Upper Back
10%
Lats
9.4%
Hamstrings
9.4%
Glutes
9.1%
Triceps
8.9%
Abs
8%
Biceps
7.2%
Front Delts
6.6%
Middle Delts
5.5%
Chest
5.5%
Abductors
3%
Calves
2.8%
Adductors
1.1%
Forearms
1.1%
Lower Back
0.6%
Rear Delts
0.6%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 8-10
3
Leg Extension
2
6-10 reps
RPE 8-10
4
Straight Leg Calf Raise
2
6-12 reps
RPE 8-10
5
Cable Crunch
2
6-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 8-10
3
Leg Extension
2
6-10 reps
RPE 8-10
4
Straight Leg Calf Raise
2
6-12 reps
RPE 8-10
5
Cable Crunch
2
6-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 8-10
3
Leg Extension
2
6-10 reps
RPE 8-10
4
Straight Leg Calf Raise
2
6-12 reps
RPE 8-10
5
Cable Crunch
2
6-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 8-10
3
Leg Extension
2
6-10 reps
RPE 8-10
4
Straight Leg Calf Raise
2
6-12 reps
RPE 8-10
5
Cable Crunch
2
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 8-10
2
Hip Abductor (Machine)
2
6-12 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 8-10
4
Leg Extension
2
6-10 reps
RPE 8-10
5
Cable Crunch
2
6-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 8-10
2
Hip Abductor (Machine)
2
6-12 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 8-10
4
Leg Extension
2
6-10 reps
RPE 8-10
5
Cable Crunch
2
6-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 8-10
2
Hip Abductor (Machine)
2
6-12 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 8-10
4
Leg Extension
2
6-10 reps
RPE 8-10
5
Cable Crunch
2
6-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 8-10
2
Hip Abductor (Machine)
2
6-12 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 8-10
4
Leg Extension
2
6-10 reps
RPE 8-10
5
Cable Crunch
2
6-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
6-10 reps
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 8-10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Skull Crusher
2
6-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
6-12 reps
RPE 8-10
6
Preacher Curl (machine)
2
6-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
6-10 reps
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 8-10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Skull Crusher
2
6-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
6-12 reps
RPE 8-10
6
Preacher Curl (machine)
2
6-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
6-10 reps
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 8-10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Skull Crusher
2
6-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
6-12 reps
RPE 8-10
6
Preacher Curl (machine)
2
6-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
6-10 reps
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 8-10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Skull Crusher
2
6-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
6-12 reps
RPE 8-10
6
Preacher Curl (machine)
2
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
RDL
1
-
3
Glute Kickback (Cable)
1
-
4
Leg Extension
1
-
5
Cable Crunch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
RDL
1
-
3
Glute Kickback (Cable)
1
-
4
Leg Extension
1
-
5
Cable Crunch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
RDL
1
-
3
Glute Kickback (Cable)
1
-
4
Leg Extension
1
-
5
Cable Crunch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
RDL
1
-
3
Glute Kickback (Cable)
1
-
4
Leg Extension
1
-
5
Cable Crunch
1
-
Week 1
1 / 4 Weeks
Day 3
1
Squat (Smith Machine)
2 Sets
6-10 Reps
@8-10
2
Hip Abductor (Machine)
2 Sets
6-12 Reps
@8-10
3
Leg Curl
2 Sets
6-10 Reps
@8-10
4
Leg Extension
2 Sets
6-10 Reps
@8-10
5
Cable Crunch
2 Sets
6-12 Reps
@8-10
Day 1
1
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@8-10
2
Leg Curl
2 Sets
6-10 Reps
@8-10
3
Leg Extension
2 Sets
6-10 Reps
@8-10
4
Straight Leg Calf Raise
2 Sets
6-12 Reps
@8-10
5
Cable Crunch
2 Sets
6-12 Reps
@8-10
Day 2
1
Lat Pulldown
2 Sets
6-10 Reps
@8-10
2
T-Bar Row
2 Sets
6-10 Reps
@8-10
3
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@8-10
4
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8-10
5
Tricep Pushdown (Cable)
2 Sets
6-12 Reps
@8-10
6
Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
@8-10
Day 4
1
Seated Row (Cable)
2 Sets
6-10 Reps
@8-10
2
T-Bar Row
2 Sets
6-10 Reps
@8-10
3
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@8-10
4
Skull Crusher
2 Sets
6-12 Reps
@8-10
5
Chest Fly (Machine)
2 Sets
6-12 Reps
@8-10
6
Preacher Curl (machine)
2 Sets
6-12 Reps
@8-10
Day 5
1
Leg Press
1 Set
-
2
RDL
1 Set
-
3
Glute Kickback (Cable)
1 Set
-
4
Leg Extension
1 Set
-
5
Cable Crunch
1 Set
-