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 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.

$40 / mo

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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.

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.

Learn through Coach Olivia

You have full access to coach Olivia to have all your questions answered, learn new techniques and methods, and LEARN during this process!

Features

Access to your coaches

A coach who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

4x/lower body + 2x/upper body gives you all the programming you need to pick and choose where your main focus needs to be

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

3 form reviews per month. Video submission can be sent for perosnalized form reviews by coach Olivia

Committed Teammates

A vibrant community that will keep you pushing to unlock your best. Join the PEACH GANG!

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

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 3 Day 1

Hip Thrust

3 Part Bulgarian Split squat

Wall Supported SL RDL

Smith Machine Goodmorning

Cable Glute Kickback

Monday

Week 3 Day 2

Wide Chest Supported Row

Single Arm Bench Supported Cable Row

Machine Shoulder Press

Behind Back Cable Laterals

Cable Bent Over Rear Delt Fly

Cable OH Tricep Extension

Tricep D Handle Pushdown

Strict Lower Hanging Leg Lifts

Tuesday

Week 3 Day 3

Banded Leg Press

Hack Squat

Reverse Nordic Curl

Leg Extension

Calf Raises

Wednesday

Week 3 Day 4

Neutral Grip Lat Pulldown

Dante Row

Crucifix Laterals

Cable Front Raise

Low Cable Facepull

Cable In Front Lateral Raise

Med Ball Crunch + Toe Tap

Thursday

Week 3 Day 5

Smith Machine Sumo Squat

Hack/V-Squat Step Up

Seated Leg Curl

Bench Glute Kickback

Hip Adduction Machine

Friday

Week 3 Day 6

Safety Bar Squat

Heels Elevated Trap Bar

Low Cable Split Squat

Leg Extension

Calf Raises

Coach

More from Peach Gang

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

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.

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The Proof

Jaclyn Medeiros

Mom, former Crossfit athlete

Verified Athlete

"What I love most about this program is the evidence. Both with how the program is formatted but also the results. I'm not confident in programming for myself, but I know by following this program I am on track to reach my goals. I've already seen some amazing results :)"

Traci Helgerson

athlete

Verified Athlete

"I’m definitely seeing some huge improvements and recomping of my lower body"

Sarah Mitchell

Wellness Competitor

Verified Athlete

"I looovee this program! I've been following it for 3 months now and have already made some big leg gains, super excited to continue to see how far I can push myself. I really like the video demo's as well as Olivia's cues for each exercise, it helps me understand what I am targeting"

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When you join a team you’re getting more than programming, you’re joining an online community.

Wellness Bodybuilding