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 1 Day 1

A

Pendulum Squat

3 x 10

B

Smith Machine Front Squat

2 x 12

C

DB Walking Lunges

2 x 10

D

45 Degree Hyper (glute focused)

2 x 20

E

Leg Extension

3 x 15

Monday
Week 1 Day 2

A

Cable Rear Delt Crossovers

3 x 20

B

Lat Pulldown

3 x 12

C

Incline DB Bench Press

3 x 12

D

Horizontal Row

3 x 12

E

Machine Shoulder Press

3 x 12

F

1-Arm DB Row

3 x 15

G

Cable Lateral Raise

3 x 15

H1

DB Bicep Curls

3 x 15

H2

Rolling Tricep extensions

3 x 15

Tuesday
Week 1 Day 3

A

Barbell RDL

3 x 10

B

Hack Squat

3 x 10

C

Barbell Hip Thrust

3 x 15

D

Hatfield Split Squat

2 x 12

E

Hamstring Curl

2 x 15

F

Prisoner Single-Leg 45-Degree Hyper

Thursday
Week 1 Day 4

A

YTW

3 x 8

B

Supinated Lat Pull Down

C

Machine Incline Press

D

Machine Chest-Supported Row

E

DB Shoulder Press

F

G

Straight Arm Pulldown

H

DB Around The World

I1

Hammer Curl

I2

Tricep Pushdown

Friday
Week 1 Day 5

A

Kas Hip Thrust

B

Leg Press

C

Smith Machine Reverse Lunge

D

B-Stance RDL

E1

DH KickBack

E2

Cable Hip Abduction

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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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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Wellness Bodybuilding
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Wellness Bodybuilding
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Wellness Bodybuilding
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Wellness Bodybuilding