intermediateGlute Specialization

Peach Program

Build the perfect peach. Science-based glute training for maximum growth, shape, and lift.

Days/Week

Weeks

Phases

91%

Popular

Program Goals

Glute growthPeach shapeLift and round

Glute science approach

All three glute muscles targeted

Progressive overload focus

Band activation work

Hip Extension

Barbell Hip ThrustSingle Leg Hip ThrustGlute BridgePull-throughsFrog Pumps

Compound Lower

SquatBulgarian Split SquatGoblet SquatLeg PressWalking Lunges

Maintain Upper

Push-upsRowsShoulder PressPull-upsCore

Glute Activation

Banded Hip ThrustCable KickbacksAbductorsFire HydrantsBanded Walks

Our AI will customize this template based on your profile

Days per week

Free • No credit card required

barbelldumbbellscablesresistance bands

Split TypeGlute Specialization

Phases3

PeriodizationBlock

Popular 6-day split that groups muscles by movement pattern. Great for hypertrophy.

Traditional bodybuilding split. One muscle group per day with high volume.

Perfect first muscle-building program. Learn proper form while building foundational size and strength.