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.

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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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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
Monday
Week 4 Day 1

A

Banded Leg Press

B

Bulgarian Split Squat

C

2 UP 1 DOWN Leg Extension

D1

Sissy Squat

D2

DB Walking Lunges

E

Calf Raises

Tuesday
Week 4 Day 2

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

Wednesday
Week 4 Day 3

A

Narrow Stance Smith Machine Squat

B

Smith Machine RDL

C

Hip Thrust

D

Reverse Hyperextension

E

Lying Leg Curl

F

Calf Raises

Friday
Week 4 Day 4

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

Saturday
Week 4 Day 5

A

Kas Hip Thrust

B

Smith Machine Reverse Lunge

C

DB RDL

D

Cable Glute Medius Kickback

E1

Hip Abduction Machine

E2

Incline Reverse Crunch

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.

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar 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 :)"

verified-athlete-avatar Traci Helgerson

athlete

Verified Athlete

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

verified-athlete-avatar 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
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Wellness Bodybuilding
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Wellness Bodybuilding
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Wellness Bodybuilding