Lila’s BigBootyProgram Vol 1

Novice-friendly program for building essential strength in compound lifts as well as introducing basic de-aging and preventative/longevity exercise to improve quality of life now and down the road.

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Week 1

BB Squats and glute bridges are the main compounds. Accessory work for hip and knee strength/health.

Lateral walks  (banded)

Glute Bridge (Barbell)

Hip Adductor (Machine)

Hip Abductor (Machine)

Step downs

Legs

Main focus on strengthening the back and arms as well as preventing back injury/pain prevention.

Clean Deadlift

Romanian Deadlift (Dumbbell)

Seated Row (Cable)

Hyperextension

Back

Main focus on core and supplemental exercise for longevity and joint health.

Overhead Press (Dumbbell)

Bench Press (Dumbbell)

Rear Delt Fly (Cable)

Tricep Pushdown (Cable)

Abs Crunch (Machine)

Oblique twist

Accessory

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