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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
    Apr 14, 2025 05:30
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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
-