HOURGLASS BLUEPRINT
Evolve with Lexi
Women's TrainingThis program is for women who want to tighten, tone, and sculpt their physique — glute growth is included, but with a more aesthetic and balanced approach. Perfect for those who want to build strength while shedding fat.
What You’ll Get:
✅ A progressive program consisting of 5 training days per week, split into 4 week phases with weekly updates ✅ Pilates-style core work woven into upper body days ✅ Mix of hypertrophy, conditioning, and aesthetic training ✅ Cardio guidelines for both fat loss and performance goals ✅ Weekly coach cues to keep you on track
Be prepared to push yourself past your limits, ensure you are executing the movements properly, and overall learning to TRAIN with intention rather than going through the motions and performing useless reps.
There's never a perfect time, the important part is that you start! I strive to build your confidence from the inside out, and help you reach your goals no matter where your starting point is.
Let's get to work!
A
Cable Kickbacks (Glute Medius Focused)
3 x 15
B
Barbell Hip Thrusts (EWL)
12, 12, 10, 10
C
DB RDL's
3 x 12
D
Bulgarian Split Squats (EWL)
3 x 10
E
Hamstring Curls
3 x 15
F
Abductor Variation (Lexi)
3 x 20
A
assisted pull ups EWL
3 x MAX
B
Lat Pulldowns (EWL)
15, 12, 12
C
Seated Close-Grip Rows
3 x 15
D
Arnold Presses
3 x 10
E1
DB Lateral Raises (EWL)
3 x 15
E2
Rear Delt Flies (EWL)
3 x 15
F1
SB Deadbugs (EWL)
3 x 20
F2
Reverse Crunches (EWL)
3 x 12
F3
Side Planks (EWL)
3 x 15
A
Barbell Squats
4 x 12
B
Leg Press (Close Stance)
15, 12, 12
C
DB Step ups
3 x 12
D
Leg Extensions (EWL)
25, 20, 15, 15
E
DB Walking Lunges (EWL)
3 x 20
A
Cable Rows - Isolated (EWL)
3 x 15
B
Single arm DB rows (Lexi)
3 x 10
C1
Arnold Presses
3 x 12
C2
Side lateral to Front delt raises
3 x 10
D
Face Pulls (EWL)
3 x 15
E1
Side Planks (EWL)
3 x 30
E2
Plank hip dips (EWL)
3 x 20
A
Romanian Deadlift
3 x 10
B
single leg hip thrusts
3 x 15
C
KettleBell Swings
3 x 15
D
Back Extensions (Lexi)
3 x 15
E
Cable Kickbacks Variation
3 x 12
F1
Jump Squat
3 x 20
F2
Mountain Climbers (Lexi)
3 x 20
F3
Booty band goblet squats - half to full (Lexi)
3 x 20
Lexi
Lexi is a NASM Certified Personal Trainer, holding a B.S. in Kinesiology. Lexi has helped hundreds of women transform, regardless of their fitness background. Whether it be weight loss, body recomposition, or just stepping into the gym, Lexi strives to help change your mindset towards fitness, and guide you towards the healthiest lifestyle to unlock your full potential.
With all the tools, structure, and support you need to crush your goals—what’s stopping you? It’s time to commit, show up, and evolve. Let’s do this together!
Start My 7-Day Free Trial
Sabryna ✨
Client
Verified Athlete"Once I started training with Lexi I not only achieved the body I was aiming for but I gained a lot of confidence due to her caring enough to explain form and the science behind the exercise. I send her as many of my friends as I can because she has proven results!!"
Bridgette ✨
Client
Verified Athlete"Lexi is more than just “a trainer”. She is a support system, a friend, a dietician, and makes some of the best workout plans Ive seen. The diversity in the people she trains makes her group sessions so special. I’ve made progress, met new people, and lastly a lifetime friend/ trainer with Lexi."
Roxy ✨
Client
Verified Athlete"I absolutely love Lexi! She’s trained both my husband and I and I will never go to anyone else. All our sessions together are always fun and full of laughs, but she still finds a way to challenge/push you! She’s very detail oriented and truly focuses on your form before anything else."
Rozy ✨
Client
Verified Athlete"Lexi is honestly the best trainer ever! Since I started training with her 3 years ago, my confidence in the gym has shot up. What I love is how knowledgeable she is about structuring workouts to help me hit my goals. I can't recommend her enough if you're looking for that kind of motivation."
When you join a team you’re getting more than programming, you’re joining an online community.
HOURGLASS BLUEPRINT
HOURGLASS BLUEPRINT
HOURGLASS BLUEPRINT
