PowerBuilding

Peach Gang

Powerlifting, Bodybuilding
Coach
Olivia

This program will have you crushing PRs in the big 3 (squat, bench, and deadlift) and looking SEXY af doing it.

After strength work, there is a big emphasis on hypertrophy, predominantly in the lower body to build big powerful legs.

Backed by research with the optimal training frequency and volume for each muscle group to achieve the best results.

4 days/week with an optional 5th (lower body hypertrophy) day

$30 / mo
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Aesthetics
No more wasting time by not following a program. The best way to improve is to follow a progressive training program, backed by research with the optimal volume and frequency for growth.
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Strength
A progressive approach to strength, while leaving enough gas in the tank to push hard with hypertrophy and accessory work. The accessory work goes hand in hand to increase muscle size and power, so to increase strength in the squat, bench, and deadlift.
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
3 form reviews per month. Video submission can be sent for personalized 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

Back Squat

2 x 4

B

Back Squat

2 x 4

C

Banded Leg Press

D

Barbell RDL

E1

Adductor

E2

Calf Raises

Tuesday
Week 4 Day 2

A

Bench Press

4 x 4

B

Pull-Up

C

Machine T Bar Row

D

Single Arm Cable X-Body Tricep Extension

E

High Cable Bicep Curls

F

Cable Lateral Raise

G

Single Arm Farmer Walk

Wednesday
Week 4 Day 3

A

Deadlift to Knee + Full Deadlift

B

Belt Squat

C

Hip Thrust + Kas Thrust

D

Nordic Curl

E

2 UP 1 DOWN Leg Extension

F

Band Clamshell Side Plank

Friday
Week 4 Day 4

A

Chain/Band Deadlift

B

Larsen Press

C

Incline DB Bench Press

D1

DB Shoulder Press

D2

DB Shrug

E1

DB Lateral Raise

E2

Zottman Curls

Saturday
Week 4 Day 5

A

Hack Squat

B

Contralateral Bulgarian Split Squat

C

Glute Kickback From Bench

D

Single Leg Leg Curl

E

Hip Adduction Machine

F

Strict Lower Hanging Leg Lifts

Coach
More from Peach Gang
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 Peach and BUILD IT!

You are entirely up to you. Make your body. Make your life. And don't you dare complain about anything if you're not doing everything you can to work on it.

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