Scribd
Upload
2K views3 pages

Peachgainz 12 Week Booty Program Weeks 1 To 9

The Peachgainz 12-Week Booty Program is a structured workout plan focusing on quad, glute, and hamstring exercises over three phases. Each week includes specific exercises for Monday, Wednesday, and Friday, progressively increasing in intensity and complexity. The program emphasizes various movements such as hip thrusts, lunges, and leg raises to enhance lower body strength and muscle development.

Uploaded by

s.blaise.constance
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
2K views3 pages

Peachgainz 12 Week Booty Program Weeks 1 To 9

The Peachgainz 12-Week Booty Program is a structured workout plan focusing on quad, glute, and hamstring exercises over three phases. Each week includes specific exercises for Monday, Wednesday, and Friday, progressively increasing in intensity and complexity. The program emphasizes various movements such as hip thrusts, lunges, and leg raises to enhance lower body strength and muscle development.

Uploaded by

s.blaise.constance
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 3

Peachgainz 12-Week Booty Program

Week 1 to 3

Monday: Quad & Booty


 A: Curtsey Lunges (3x10)
 B: Single Leg Hip Thrusts (3x15)
 A: Bulgarian Split Squats (3x10)
 B: Cable Donkey Kickback (3x15) - On hands and knees bending one leg in and
extending it all the way out.
 A: Sumo Squats (4x15)
 B: Kickback Crossover using booty band (3x15)
 A: Lying Lateral Leg Raises using tube bands on a mat (3x15)
 B: Reserves Leg Lifts using booty band (3x15)

Wednesday: Glute Focus Day


 A: Cable Donkey Kickbacks (3x15)
 B: Lying Lateral Leg Raises (3x15)
 A: Single Leg Hip Thrusters (3x15)
 B: Kickback crossover (3x15)
 A: Glute Brides (4x15)
 B: Reverse Leg Lifts (3x15)
 Hip Abduction to Finish using booty band (3x50)

Friday: Hamstrings & Booty


 A: Dumbbell RDLs (3x15)
 B: Straight Leg Kickbacks (3x15)
 A: Kettle bell/dumbbell Sumo RDLs (3x15)
 B: Single Leg Hips Thrusts (3x15)
 A: Hamstring Curls using cable machine (4x15)
 B: Standing Lateral Leg Raise using cable machine (3x15)
 Barbell Hip Thrusts to finish (Set of 10 reps until failure, gradually increase weight per
set)

Week 4 to 6

Monday: Quad & Booty


 A: Elevated Reserve Lunges with dumbbells (3x15)
 B: Single Leg Hip Thrusts (3x15)
 A: Elevated (front leg) Bulgaria Split Squat (3x10)
 B: Donkey Kickback (3x15) - on all fours
 A: Elevated Landmine Sumo Squat (3x10) - elevated = standing on riser, toes pointing
slightly outwards
 B: Lying Lateral Leg Raises (3x20)
 A: Reverse Leg Lifts (3x20)
 B: Glute Pull Throughs (4x15) - Keep arms locked the entire way

Wednesday: Glute Focus Day


 A: Single Leg Hip Thrusts (3x15)
 B: Straight Leg Kickbacks (3x15)
 A: Kneeling Thrusters (4x15) - using the cable machine around hips
 B: Lateral Leg Raises (3x15) - Standing using the cable machine
 A: Glute Bridges (4x15)
 B: Kickback Crossovers (3x15)
 A: Glute Ham Raises (4x15) - Holding a plate
 B: Lying Lateral Leg Raises (3x15)

Friday: Hamstrings & Booty


 A: Hamstring Curls (4x15) - using cable machine
 B: Cable Straight Leg Kickbacks (4x15)
 A: Kettlebell Sumo RDL's (4x10)
 B: Single Leg Hip Thrusts (3x15)(4x10)
 A: Concentrated Single Leg RDLs (3x15)
 B: Glute Ham Raises (4x15)
 Barbell Hip Thrusts to finish (Set of 10 reps until failure, gradually increase weight per
set)

Week 7 to 9

Monday: Quad & Booty


 A: High Elevated Curtesy Lunges with dumbbells (3x15)
 B: Standing Straight Leg Kickbacks (3x15)(4x10)
 A: Lateral Lunges (3x15)
 B: Lying Lateral Leg Raises (3x15)
 A: Elevated Bulgarian Split Squat (3x10)
 B: Single Lef Hip Thrusts (3x15)
 Finisher: Kneeling Thruster (Drop-Set)

Wednesday: Glute Focus Day


 A: Cable Straight Leg Kickbacks (3x15)
 B: Cable Lateral Leg Raises (3x15)
 A: Single Leg Hip Thrusters (3x15)
 B: Kickback Crossovers (3x15)
 A: Glute Pull Throughs (4x15)
 B: Lying Lateral Leg Raises (3x15)
 Finisher: Glute Ham Raise (Drop-Set)

Friday: Hamstrings & Booty


 Opener: Barbell Hip Thrusters - Pyramid Set (PR)
 A: Concentrated Single Leg RDLs (3x15)
 B: Kneeling Thruster (4x15)
 A: Elevated Sumo RDL's (4x15)
 B: Glute Ham Raises (4x15)
 A: Good Mornings (3x15)
 B: Reverse Leg Lifts (3x15)

You might also like