12 Week Wellness Bodybuilding
Peach Gang
BodybuildingWellness bodybuilding is a program designed for lower body development. There is a big focus on glutes, hamstring, and quadriceps hypertrophy
This program is specifically designed for optimal lower body development. Leg days are split into high quad, high hamstring, high glute days. Exercises are precisely chosen to target each muscle in both shortened and lengthened ranges of motion. Sets and volume are closely monitored.
A lower body development program backed by research.
A
Pendulum Squat
B
Front Heel Elevated Safety Bar Split Squat
C
DB Walking Lunges
D
Single Leg Leg Extension
E
Calf Raises
A
Lat Pull Thru
B
Neutral Grip Shoulder Press
C
Chest Supported Neutral Grip Row
D
Cable Lateral Raise
E1
DB Lateral Raise
E2
Bent Over Rear Delt Fly
F
Cable OH Tricep Extension
G
Cable Rope Crunches
A
Barbell Hip Thrust Against Bands
B
Belt Squat
C
Glute Kickback From Bench
D1
B-Stance RDL
D2
Hip Abduction Machine
E
Calf Raises
A
Single Arm Lat Pulldown
B
Machine Shoulder Press
C
Horizontal Row
D
Cable Lateral Raise
E1
Incline Prone Lateral Raise
E2
Prone Reverse Fly
F
Single Arm Cable X-Body Tricep Extension
G
Strict Lower Hanging Leg Lifts
A
Lying Leg Curl
B
Belt Squat RDL
C
Cable Glute Kickback
D
Hip Adduction Machine
E
Calf Raises
Olivia Michaud
BSc Kinesiology Diploma in Health and Fitness CSEP Certified Personal Trainer L2 NCI Nutrition Coach Nationally Qualified CPA Wellness Competitor Nationally Qualified Olympic Weightlifter Competitive Powerlifter
You are entirely up to you. Make your body. Make your life. And don't you dare complain about your physique if you're not doing everything you can to work on it.
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