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.

$30 / 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.

Features

Access to your coaches

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

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

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

4 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

Monday

Week 4 Day 1

Banded Leg Press

Bulgarian Split Squat

2 UP 1 DOWN Leg Extension

Sissy Squat

DB Walking Lunges

Calf Raises

Tuesday

Week 4 Day 2

Lat Pull Thru

Pronated Grip Horizontal Row

Machine Shoulder Press

Behind Back Cable Laterals

Cable Overhead Tricep Extension

Seated Lateral Raise

Seated Rear Delt Fly

Cable Rope Crunches

Wednesday

Week 4 Day 3

Narrow Stance Smith Machine Squat

Smith Machine RDL

Hip Thrust

Reverse Hyperextension

Lying Leg Curl

Calf Raises

Friday

Week 4 Day 4

Single Arm Rotating Lower Lat Row

Machine T Bar Row

Crucifix Laterals

DB Front Raise

1 1/2 DB Lateral Raise

Cuban Press

Rolling DB Tricep Extensions

Hammer Curl

Hanging Knee Raise

Saturday

Week 4 Day 5

Kas Hip Thrust

Smith Machine Reverse Lunge

DB RDL

Cable Glute Medius Kickback

Hip Abduction Machine

Incline Reverse Crunch

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