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12 Week Wellness Bodybuilding

Peach Gang

Bodybuilding
Coach
Olivia Michaud

Wellness 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.

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MAXIMIZE LOWER BODY GROWTH
Stop wasting your time not following a program, or copying random workouts you find on instagram. The best way to grow is to follow a progressive training program, backed by research with the optimal volume and frequency for growth.
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Ideal Frequency & Volume for Hypertrophy
More is not better. If you are accumulating too much volume without the desired intensity, you're only digging yourself into a hole. With this program, we emphasize intensity and quality > quantity to get the most amount of stimulus with less fatigue build-up.
Features
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Programming 5 days per week
3x/week lower body and 2x/week optional upper body days depending on physique goals
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Track progress and ensure you are improving week to week!
Equipment
Required
Leg Press // Dumbbells // Cable Stack // Smith Machine // Barbell + Weights // Hack Squat or Variation // GHD/45 Degree Hyper
Recommended
Bands
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Leg Press

B

Hack Squat

C

DB Suitcase Cyclist Squats

D

45 Degree Hyper (glute focused)

E

Leg Extension

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

A

Barbell Hip Thrust

B

Barbell RDL

C

Safety Bar Reverse Lunge

D

Hamstring Curl

2 x 1

E1

GHD Hamstring Raise

E2

Adductor

Thursday
Week 1 Day 4

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

Friday
Week 1 Day 5

A

Kas Hip Thrust

B

Bulgarian Split Squat

C

Cable Glute Kickback

D1

DB RDL

D2

Hip Adduction Machine

Coach
coach-avatar 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

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Get Off Your Ass and BUILD IT!

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.

Get 12 Week Wellness Bodybuilding
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12 Week Wellness Bodybuilding