Lex Little is one of the youngest fitness influencers online, and despite his young age, he has gained a great deal of respect for the work he does in sharing his workout routine and diet approach.
As a personal fitness coach, I'm always looking for new ideas from young fitness enthusiasts, and our team spent a couple of days going over his social media profiles to come up with a full list of his exercises.
Fortunately, he's very generous with providing information online, and we were able to test this plan with a few clients.
Lexx Little Stats
- Born: May 2, 2001
- Height: 5'11"
- Weight: 185 lbs.
- Waist: 28"
- Chest: 46"
Lexx Little's Workout Routine
The Lexx Little workout routine targets all muscle groups in five days, focusing on physical strength and psychological benefits like mood enhancement and anxiety reduction, which are essential for well-being.
Proper lifting techniques and posture are more crucial than lifting heavy weights. Lexx understands that increasing the range of motion, as supported by the Journal of Strength and Conditioning Research, is more effective than using heavier weights prematurely [1].
I tell all my clients that if they just slow down their movements and increase their range of motion, they'll achieve the muscular stature of their dreams a lot faster than by adding a few pounds to each set.
Monday - Chest And Shoulder Muscles
Here are mainly compound movements that can help minimize muscular imbalances, as recommended by Frontiers in Physiology research [2].
In my experience as a fitness coach, I've seen clients make significant improvements in their upper-body strength and posture by consistently following this routine.
Try to do three sets of eight to ten reps, as some of my clients have seen noticeable results within a few weeks.
- Decline bench press
- Standard bench press
- Seated overhead press
- Chest dip
- Dumbbell chest press
- Lateral dumbbell raise
Tuesday - Back And Arm Muscles
This is a very rewarding day, and it's all about bringing on the pain as quickly as possible.
You should aim to hit failure by ten reps at the most:
- Wide grip pull-up
- Cable rope pullover
- Barbell curls
- Reverse dumbbell fly
- Military push-ups
- Bent-over one-arm rows
- Seated cable row
Wednesday - Leg Muscles
Ensuring that your legs stay in proportion to your upper body is crucial.
I've had clients who initially focused only on upper body strength and ended up with the 'lollipop effect' of skinny legs.
Through incorporating exercises like leg presses and squats, they've achieved a more balanced and aesthetically pleasing physique.
- Leg press
- Leg extension
- Hamstring curls
- Back squats
- Calf raises
Thursday - Arm Muscles
This day is specifically dedicated to developing and training the arms: forearms, biceps, and triceps.
As a personal trainer, these are also the ones I put on my clients' programs most often:
- Preacher curl
- Reverse-grip dumbbell curl
- Triceps kickbacks
- Overhead triceps extension
- Wrist curls
- Hammer curls
Friday - Abs And Core
And the social media influencer finishes off the week with a popular session for his core.
- Glute bridge
- Standing cable crunch
- Hanging leg raises
- Weighted plank and side plank
- Bicycle kicks
- V-ups
One of my clients, who initially struggled with core strength, made remarkable progress by pushing to failure in these exercises.
It's not just about the number of sets; it's the dedication to each movement that really makes the difference.
In addition to these exercises, incorporating injury prevention techniques, such as dynamic stretching before workouts, can significantly reduce the risk of exercise-related injuries.
What's His Diet Plan?
Lexx Little's diet mainly revolves around getting the right nutrients to maintain and build his lean muscle mass and not end up with muscle wasting from not eating enough.
While he wouldn't be eating the same amounts as a bodybuilder preparing for Mr. Olympia, the fitness influencer still needs 3000 or more calories a day.
That means three large protein and complex carb-rich meals a day.
To make sure he has enough protein throughout the day to support the workout routine, he also has some snacks that are rich in recommended amino acids.
Apart from protein, his diet also includes a variety of vitamins and minerals, emphasizing the importance of a balanced diet for optimal health and performance.
Does He Take Supplements?
Yes, Lexx Little takes supplements to support his diet.
Getting that much protein in through food alone can translate into more chicken breasts than anyone wants to see in a day.
That means that one of his main supplements will be multiple protein shakes each day.
Those need to come, ideally, from high-quality grass-fed whey protein to get the best nutrients for muscle protein synthesis.
“Bro when I don’t take any preworkout I don’t even want to listen to music in the gym for some reason like it just doesn’t hit correctly.”
- Lexx Little
The other thing on Lexx Little's stack is a highly-rated pre-workout supplement for men.
These can boost your energy, strength, and stamina just enough to add a few more pounds to each set. And when you add that up over a few months, you get big results.
Other Celebrity Workouts:
References:
- https://journals.lww.com/nsca-jscr/fulltext/2012/08000/effect_of_range_of_motion_on_muscle_strength_and.17.aspx
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5744434/
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