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
Leg Press
B
Hack Squat
C
DB Suitcase Cyclist Squats
D
45 Degree Hyper (glute focused)
E
Leg Extension
A
Bent Over Rear Delt Fly
B
Single Arm Cable Low Row
C
Seated DB Shoulder Press
D
T-Bar Row
E
Behind Back Cable Laterals
F
Chest Supported Neutral Grip Row
G1
DB Front Raise
G2
DB Bicep Curls
3 x 15
G3
Overhead Tricep Extension of Choice
A
Barbell Hip Thrust
B
Barbell RDL
C
Safety Bar Reverse Lunge
D
Hamstring Curl
2 x 1
E1
GHD Hamstring Raise
E2
Adductor
A
Bent Over Barbell Row
B
1/2 Kneeling DB Shoulder Press
C
Meadows Row
D
DB Lateral Raise
E
Straight Arm Pulldown
F1
Cable Rear Delt Crossovers
F2
Cable Behind Bicep Curls
F3
Single Arm Cable X-Body Tricep Extension
A
Kas Hip Thrust
B
Bulgarian Split Squat
C
Cable Glute Kickback
D1
DB RDL
D2
Hip Adduction Machine
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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