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

Pendulum Squat

B

Front Heel Elevated Safety Bar Split Squat

C

DB Walking Lunges

D

Single Leg Leg Extension

E

Calf Raises

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Thursday
Week 1 Day 5

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

Friday
Week 1 Day 6

A

Lying Leg Curl

B

Belt Squat RDL

C

Cable Glute Kickback

D

Hip Adduction Machine

E

Calf Raises

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