Wellness Bodybuilding (12-18 weeks program)
Peach Gang
BodybuildingWellness bodybuilding is a program designed for lower body development, for the desired "Wellness" look. There is a big focus on glutes, hamstring, and quadriceps hypertrophy.
There are 6 days of programming with 2x quad focused, 2x glute/ham focused, and 2x/upper body. You can pick and chose how to organize your week based on your physique goals.
There are some advanced movements and intensifiers in this program, so if you're looking to step up your training with a program backed by research, this is the program for you!
This program can be run for 12-18 weeks. There are 3 blocks programmed each of which can be extended to 6 weeks!
A
Leg Press
B
Smith Machine Glute Squat
C
Front Foot Elevated reverse Lunge
D
Single Leg Landmine RDL
E
45 Degree Hyper (glute focused)
A
Lat Pull Thru
B
Pronated Grip Horizontal Row
C
Machine Shoulder Press
D
Behind Back Cable Laterals
E
Cable Overhead Tricep Extension
F1
Seated Lateral Raise
F2
Seated Rear Delt Fly
G
Cable Rope Crunches
A
Leg Extension
B
Hack Squat
C
Smith Quad Squat
D
Bulgarian Split squat
E
Calf Raises
A
Single Arm Rotating Lower Lat Row
B
Machine T Bar Row
C
Crucifix Laterals
D1
DB Front Raise
D2
1 1/2 DB Lateral Raise
D3
Cuban Press
E1
Rolling DB Tricep Extensions
E2
Hammer Curl
F
Hanging Knee Raise
A
Hip Thrust
B
Barbell RDL
C
Single Leg Cable Step Up
D
Abductors
E
Bench Glute Kickback
A
1/2 + 1 Pendulum Squat
B
B-Stance Leg Press
C1
Bodyweight Sissy Squat
C2
Banded Spanish Squats
D
Calf Raises
Coach Olivia
BSc Kin CSEP-CPT NCI L2 Nutrition Coach NQ Wellness Athlete, NQ Olympic Weightlifter, Canadian Powerlifting Record Holder
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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