Wellness Bodybuilding

Peach Gang

Bodybuilding
Coach
Olivia

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 desigened 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.
Features
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Access to your coaches
A coach who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength and hypertrophy programming to provide the optimal stimulus for results, challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
4 form reviews per month. Video submission can be sent for perosnalized form reviews by coach Olivia
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best. Join the PEACH GANG!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. I can stay up to date with your progress, and check-up on your training to make sure you're working hard
Equipment
Required
barbell, rack, plates, bench, dumbbells, leg press, cable machin
Recommended
hack squat or variation, GHD, kettlebells, bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 12 Day 1

A

Back Squat

B

Hack Squat

C

Bulgarian Split Squat

D1

Goblet Squat

D2

Goblet Iso Squat Hold at 90°

E

DB Walking Lunges

F

Sissy Squat

2 x 30

Monday
Week 12 Day 2

A

Horizontal Row

3 x 15

B

Lat Pulldown

3 x 15

C

Incline DB Bench Press

3 x 15

D

Chest-Supported DB Row

3 x 15

E1

DB Front Raise

2 x 12

E2

Dumbbell Upright Row

2 x 12

E3

DB Lateral Raise

2 x 12

E4

Reverse Flys

2 x 12

F1

Tricep Pushdown

2 x 15

F2

Cable High Facepull

2 x 15

F3

EZ Bar Cable Bicep Curls

2 x 15

Tuesday
Week 12 Day 3

A

Sumo Deadlift

B

Barbell Hip Thrust

C

GHD Hamstring Raise

D

Hamstring Curl

E

Back Extension

F

Incline Reverse Crunch

Thursday
Week 12 Day 4

A

DB Bench Press

B

Lat Pulldown

C

Machine Shoulder Press

D1

Chest-Supported DB Row

D2

DB Lateral Raise

D3

Rear Delt Flyes

E1

Zottman Curls

E2

French Press

Friday
week 12 Day 5

A

Barbell RDL

3 x 8

B

Leg Press

C

Rear Foot Elevated RDL

D

B-Stance Hip Thrust

E

Cable Glute Kickback

Coach
coach-avatar Olivia

BSc Kinesiology Diploma in Health and Fitness CSEP Certified Personal Trainer Nutrition Coach Nationally Qualified CPA Wellness Competitor Nationally Qualified Olympic Weightlifter Competitive Powerlifter

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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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Wellness Bodybuilding
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Wellness Bodybuilding
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Wellness Bodybuilding
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Wellness Bodybuilding