PEACH

PROJECT
nr.1

TRAINING PROGRAM
 Peach Project training program
Welcome to the Peach Project training program.

Thank you for entrusting me to help you achieve an hourglass shape in the fastest and most reliable way possible.

This is going to make a big change in your life.

When your booty grows, your confidence grows, and the world will open up to you! Don’t steal my quote.

So, let's start this journey together!

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Weeks:
The weeks are made into 6-week cycles. The 6th week being a deload week.

That means half the intensity of a normal week for recovery.

So 1 cycle is 6 weeks, with the 6th week being “active recovery” by using half the weight on all the exercises.

Schedule:
The “best” way to plan your week, is to leave a day in between the glute days. For example:

Monday: training day 1

Tuesday: rest
Wednesday: training day 2
Thursday: rest
Friday: training day 3
Saturday: training day 4
Sunday: rest

Starting weight:
If you are completely new, or you have never done a certain exercise before, and you don’t know what weight to pick,
then here’s the technique for finding it.

So let’s say the first set of an exercise is 15 reps.

Then you want to use a weight you can 18 times in your first week. (Check How to progress for more info)

Having 3 reps left counts for every set, (also the last one!), so don’t go to failure in your first week!

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How to progress:
So you have picked your starting weight, and you have gotten through your first week (congratulations btw!).

Now how do you progress?

Week 1 and 2 you pick a weight with which you
can do 3 more reps with.
Meaning for week 1 and 2:
Set 1 is 15 reps, then you pick a weight you can do 18 times.
Set 2 is 12 reps, then you pick a weight you can do 15 times.
Set 3 is 10 reps, then you pick a weight you can do 13 times.
Set 4 is 8 reps, then you pick a weight you can do 11 times.
It’s always 3 left.

Week 3 and 4 you pick a weight with which you
can do 2 more reps with.
Meaning for week 3 and 4:
Set 1 is 15 reps, then you pick a weight you can do 17 times.
Set 2 is 12 reps, then you pick a weight you can do 14 times.
Set 3 is 10 reps, then you pick a weight you can do 12 times.
Set 4 is 8 reps, then you pick a weight you can do 10 times.
It’s always 2 left.

Week 5 you pick a weight with which you can do
1 more rep with AND ON THE LAST SET you go to
failure.
Meaning for week 5:
Set 1 is 15 reps, then you pick a weight you can do 16 times.
Set 2 is 12 reps, then you pick a weight you can do 13 times.
Set 3 is 10 reps, then you pick a weight you can do 11 times.
Set 4 is 8 reps, then you pick a weight you can do 8 times.
It’s always 1 left except for the last set which is to failure
SAFELY.

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Weight progression:
Here’s an example of how the weight progression would look. The weight you use should NOT be the same every week.
You’ll grow stronger, so go heavier.

DISCLAIMER: Don’t worry if you can’t go heavier on a certain week, EVERYBODY hits plateau’s, it’s normal!

EXAMPLE FOR THE FIRST SET:

CYCLE 1:
Week 1: 10kg for 15 reps while being able to do 3 more reps.
Week 2: 12kg for 15 reps while being able to do 3 more reps.
Week 3: 14kg for 15 reps while being able to do 2 more reps.
Week 4: 16kg for 15 reps while being able to do 2 more reps.
Week 5: 18kg for 15 reps while being able to do 1 more rep. (And failure on the last set.)
Week 6: Deload week, which is half the weight (9 kg).

Then for cycle 2 (week 7 after your deload) you start with the weight from the previous week 3 (14kg).

CYCLE 2:
Week 7: 14kg for 15 reps while being able to do 3 more reps.
Week 8: 16kg for 15 reps while being able to do 3 more reps.
Week 9: 18kg for 15 reps while being able to do 2 more reps.
Week 10: 20kg for 15 reps while being able to do 2 more reps.
Week 11: 22kg for 15 reps while being able to do 1 more rep. (And failure on the last set.)
Week 12: Deload week, which is half the weight (11kg).

And so on and so forth. Eventually, the progress will slow because you can only get so strong, but try to keep progressing.
If you feel like you are at your max weight, add sets or repetitions to make it more challenging.

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Exercises:
Every exercise has a complete tutorial linked to it.

You just have to click on the exercise, and it will take you to the exercise tutorial.

If anything, and I mean ANYTHING, is not clear about an exercise, then please do not hesitate to send me a message.

I want you to feel completely comfortable with every exercise.

And I will help you until everything is clear for you.

I don't bite, so just send me a DM!

Keeping track:
You can write in this PDF next to the reps and sets, or you can print the printable part of this PDF, so you can write it
down.

For printing, its page: 8-20

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Warm-ups:
Warm-ups are necessary, but don't waste your time on them.

A perfect warm up is this: 3 sets of 20 reps of the first exercise with no weight.

This is enough because the best way to warm up for example a squat is by doing a squat.

Don't waste your valuable energy on a 5 part warm-up.

Rest:
Take as much rest as you need.

This means until your muscles are re energized, and your heart rate has lowered. Not waiting 30 seconds or 15 minutes.

Also, DON’T time your rest! Rest changes depending on the set, so wait until calmed down and feel okay again, and then
go.

This can 2 or 3 minutes, but it can also be 45 seconds. Women re energize very quickly.

Now you’re all set to get the booty of your dreams, enjoy!

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 PROGRESS DIARY

Date Weight Waist inch/cm Hip inch/cm Quad inch/cm Chest inch/cm

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 CLICK FOR VIDEO

3 REPS LEFT 3 REPS LEFT 2 REPS LEFT 2 REPS LEFT

DAY 1 WEEK 1
SETS AND REPS WEIGHT USED
WEEK 2
SETS AND REPS WEIGHT USED
WEEK 3
SETS AND REPS WEIGHT USED
WEEK 4
SETS AND REPS WEIGHT USED

1) SMITH MACHINE SQUATS 15/ 13/ 12/ 10 15/ 13/ 12/ 10 15/ 13/ 12/ 10 15/ 13/ 12/ 10

2) STEP UPS 15/ 14/ 12/ 10 15/ 14/ 12/ 10 15/ 14/ 12/ 10 15/ 14/ 12/ 10

3) ROMANIAN DEADLIFT 15/ 13/ 11/ 10 15/ 13/ 11/ 10 15/ 13/ 11/ 10 15/ 13/ 11/ 10

4) CALF RAISES 20/ 18/ 15/ 13 20/ 18/ 15/ 13 20/ 18/ 15/ 13 20/ 18/ 15/ 13

15/ 14/ 12/ 15/ 14/ 12/ 15/ 14/ 12/ 15/ 14/ 12/
5) 1 ARM ROW
11/ 10 11/ 10 11/ 10 11/ 10

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 3 REPS LEFT 3 REPS LEFT 2 REPS LEFT 2 REPS LEFT

DAY 2 WEEK 1
SETS AND REPS WEIGHT USED
WEEK 2
SETS AND REPS WEIGHT USED
WEEK 3
SETS AND REPS WEIGHT USED
WEEK 4
SETS AND REPS WEIGHT USED

1) DEFICIT SUMO SQUAT 15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11

2) HIP THRUSTS 25/ 20/ 18 25/ 20/ 18 25/ 20/ 18 25/ 20/ 18

3) BULGARIAN SPLIT SQUATS 15/ 13 /11 /10 15/ 13 /11 /10 15/ 13 /11 /10 15/ 13 /11 /10

4)LEG EXTENSIONS 25/ 22/ 20 25/ 22/ 20 25/ 22/ 20 25/ 22/ 20

5) LAT PUSH DOWN 18/ 15/ 12/ 11 18/ 15/ 12/ 11 18/ 15/ 12/ 11 18/ 15/ 12/ 11

6) FACE PULLS 18/ 15/ 12/ 11 18/ 15/ 12/ 11 18/ 15/ 12/ 11 18/ 15/ 12/ 11

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 3 REPS LEFT 3 REPS LEFT 2 REPS LEFT 2 REPS LEFT

DAY 3 WEEK 1
SETS AND REPS WEIGHT USED
WEEK 2
SETS AND REPS WEIGHT USED
WEEK 3
SETS AND REPS WEIGHT USED
WEEK 4
SETS AND REPS WEIGHT USED

1) DEFICIT SUMO DEADLIFT 15/ 12/ 11/ 8 15/ 12/ 11/ 8 15/ 12/ 11/ 8 15/ 12/ 11/ 8

2) REVERSE DEFICIT LUNGES 15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11

3) GLUTE FOCUSED
20/ 18/ 15 20/ 18/ 15 20/ 18/ 15 20/ 18/ 15
HYPEREXTENSIONS

4) LEG CURLS 15/ 14/ 13 15/ 14/ 13 15/ 14/ 13 15/ 14/ 13

20/ 18/ 15/ 20/ 18/ 15/ 20/ 18/ 15/ 20/ 18/ 15/
5) BENT OVER ROW
12/ 10 12/ 10 12/ 10 12/ 10

20/ 18/ 16 20/ 18/ 16 20/ 18/ 16 20/ 18/ 16

6) LAT PULL DOWN
/ 15 / 15 / 15 / 15

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 3 REPS LEFT 3 REPS LEFT 2 REPS LEFT 2 REPS LEFT
DAY 4 WEEK 1
SETS AND REPS WEIGHT USED
WEEK 2
SETS AND REPS WEIGHT USED
WEEK 3
SETS AND REPS WEIGHT USED
WEEK 4
SETS AND REPS WEIGHT USED

15/ 14/ 12/ 15/ 14/ 12/ 15/ 14/ 12/ 15/ 14/ 12/
1) CHEST PRESS
11/ 10 11/ 10 11/ 10 11/ 10

2) BICEP CURLS 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8

3) TRICEP EXTENSIONS 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8

4) SIDE RAISES 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8

5) REVERSE FLYS 15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11

6) FACE PULLS 20/ 18/ 15/ 12 20/ 18/ 15/ 12 20/ 18/ 15/ 12 20/ 18/ 15/ 12

7) CRUNCHES 4 X 20 4 X 20 4 X 20 4 X 20

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 TO FAILURE DELOAD 3 REPS LEFT 3 REPS LEFT
DAY 1 WEEK 5
SETS AND REPS WEIGHT USED
WEEK 6
SETS AND REPS WEIGHT USED
WEEK 7
SETS AND REPS WEIGHT USED
WEEK 8
SETS AND REPS WEIGHT USED

1) SMITH MACHINE SQUATS 15/ 13/ 12/ 10 15/ 13/ 12/ 10 15/ 13/ 12/ 10 15/ 13/ 12/ 10

2) STEP UPS 15/ 14/ 12/ 10 15/ 14/ 12/ 10 15/ 14/ 12/ 10 15/ 14/ 12/ 10

3) ROMANIAN DEADLIFT 15/ 13/ 11/ 10 15/ 13/ 11/ 10 15/ 13/ 11/ 10 15/ 13/ 11/ 10

4) CALF RAISES 20/ 18/ 15/ 13 20/ 18/ 15/ 13 20/ 18/ 15/ 13 20/ 18/ 15/ 13

15/ 14/ 12/ 15/ 14/ 12/ 15/ 14/ 12/ 15/ 14/ 12/
5) 1 ARM ROW
11/ 10 11/ 10 11/ 10 11/ 10

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 TO FAILURE DELOAD 3 REPS LEFT 3 REPS LEFT
DAY 2 WEEK 5
SETS AND REPS WEIGHT USED
WEEK 6
SETS AND REPS WEIGHT USED
WEEK 7
SETS AND REPS WEIGHT USED
WEEK 8
SETS AND REPS WEIGHT USED

1) DEFICIT SUMO SQUAT 15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11

2) HIP THRUSTS 25/ 20/ 18 25/ 20/ 18 25/ 20/ 18 25/ 20/ 18

3) BULGARIAN SPLIT SQUATS 15/ 13 /11 /10 15/ 13 /11 /10 15/ 13 /11 /10 15/ 13 /11 /10

4)LEG EXTENSIONS 25/ 22/ 20 25/ 22/ 20 25/ 22/ 20 25/ 22/ 20

5) LAT PUSH DOWN 18/ 15/ 12/ 11 18/ 15/ 12/ 11 18/ 15/ 12/ 11 18/ 15/ 12/ 11

6) FACE PULLS 18/ 15/ 12/ 11 18/ 15/ 12/ 11 18/ 15/ 12/ 11 18/ 15/ 12/ 11

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 TO FAILURE DELOAD 3 REPS LEFT 3 REPS LEFT
DAY 3 WEEK 5
SETS AND REPS WEIGHT USED
WEEK 6
SETS AND REPS WEIGHT USED
WEEK 7
SETS AND REPS WEIGHT USED
WEEK 8
SETS AND REPS WEIGHT USED

1) DEFICIT SUMO DEADLIFT 15/ 12/ 11/ 8 15/ 12/ 11/ 8 15/ 12/ 11/ 8 15/ 12/ 11/ 8

2) REVERSE DEFICIT LUNGES 15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11

3) GLUTE FOCUSED
20/ 18/ 15 20/ 18/ 15 20/ 18/ 15 20/ 18/ 15
HYPEREXTENSIONS

4) LEG CURLS 15/ 14/ 13 15/ 14/ 13 15/ 14/ 13 15/ 14/ 13

20/ 18/ 15/ 20/ 18/ 15/ 20/ 18/ 15/ 20/ 18/ 15/
5) BENT OVER ROW
12/ 10 12/ 10 12/ 10 12/ 10

20/ 18/ 16 20/ 18/ 16 20/ 18/ 16 20/ 18/ 16

6) LAT PULL DOWN
/ 15 / 15 / 15 / 15

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 TO FAILURE DELOAD 3 REPS LEFT 3 REPS LEFT
DAY 4 WEEK 5
SETS AND REPS WEIGHT USED
WEEK 6
SETS AND REPS WEIGHT USED
WEEK 7
SETS AND REPS WEIGHT USED
WEEK 8
SETS AND REPS WEIGHT USED

15/ 14/ 12/ 15/ 14/ 12/ 15/ 14/ 12/ 15/ 14/ 12/
1) CHEST PRESS
11/ 10 11/ 10 11/ 10 11/ 10

2) BICEP CURLS 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8

3) TRICEP EXTENSIONS 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8

4) SIDE RAISES 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8

5) REVERSE FLYS 15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11

6) FACE PULLS 20/ 18/ 15/ 12 20/ 18/ 15/ 12 20/ 18/ 15/ 12 20/ 18/ 15/ 12

7) CRUNCHES 4 X 20 4 X 20 4 X 20 4 X 20

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 2 REPS LEFT 2 REPS LEFT TO FAILURE DELOAD
DAY 1 WEEK 9
SETS AND REPS WEIGHT USED
WEEK 10
SETS AND REPS WEIGHT USED
WEEK 11
SETS AND REPS WEIGHT USED
WEEK 12
SETS AND REPS WEIGHT USED

1) SMITH MACHINE SQUATS 15/ 13/ 12/ 10 15/ 13/ 12/ 10 15/ 13/ 12/ 10 15/ 13/ 12/ 10

2) STEP UPS 15/ 14/ 12/ 10 15/ 14/ 12/ 10 15/ 14/ 12/ 10 15/ 14/ 12/ 10

3) ROMANIAN DEADLIFT 15/ 13/ 11/ 10 15/ 13/ 11/ 10 15/ 13/ 11/ 10 15/ 13/ 11/ 10

4) CALF RAISES 20/ 18/ 15/ 13 20/ 18/ 15/ 13 20/ 18/ 15/ 13 20/ 18/ 15/ 13

15/ 14/ 12/ 15/ 14/ 12/ 15/ 14/ 12/ 15/ 14/ 12/
5) 1 ARM ROW
11/ 10 11/ 10 11/ 10 11/ 10

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 2 REPS LEFT 2 REPS LEFT TO FAILURE DELOAD
DAY 2 WEEK 9
SETS AND REPS WEIGHT USED
WEEK 10
SETS AND REPS WEIGHT USED
WEEK 11
SETS AND REPS WEIGHT USED
WEEK 12
SETS AND REPS WEIGHT USED

1) DEFICIT SUMO SQUAT 15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11

2) HIP THRUSTS 25/ 20/ 18 25/ 20/ 18 25/ 20/ 18 25/ 20/ 18

3) BULGARIAN SPLIT SQUATS 15/ 13 /11 /10 15/ 13 /11 /10 15/ 13 /11 /10 15/ 13 /11 /10

4)LEG EXTENSIONS 25/ 22/ 20 25/ 22/ 20 25/ 22/ 20 25/ 22/ 20

5) LAT PUSH DOWN 18/ 15/ 12/ 11 18/ 15/ 12/ 11 18/ 15/ 12/ 11 18/ 15/ 12/ 11

6) FACE PULLS 18/ 15/ 12/ 11 18/ 15/ 12/ 11 18/ 15/ 12/ 11 18/ 15/ 12/ 11

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 2 REPS LEFT 2 REPS LEFT TO FAILURE DELOAD

DAY 3 WEEK 9
SETS AND REPS WEIGHT USED
WEEK 10
SETS AND REPS WEIGHT USED
WEEK 11
SETS AND REPS WEIGHT USED
WEEK 12
SETS AND REPS WEIGHT USED

1) DEFICIT SUMO DEADLIFT 15/ 12/ 11/ 8 15/ 12/ 11/ 8 15/ 12/ 11/ 8 15/ 12/ 11/ 8

2) REVERSE DEFICIT LUNGES 15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11

3) GLUTE FOCUSED
20/ 18/ 15 20/ 18/ 15 20/ 18/ 15 20/ 18/ 15
HYPEREXTENSIONS

4) LEG CURLS 15/ 14/ 13 15/ 14/ 13 15/ 14/ 13 15/ 14/ 13

20/ 18/ 15/ 20/ 18/ 15/ 20/ 18/ 15/ 20/ 18/ 15/
5) BENT OVER ROW
12/ 10 12/ 10 12/ 10 12/ 10

20/ 18/ 16 20/ 18/ 16 20/ 18/ 16 20/ 18/ 16

6) LAT PULL DOWN
/ 15 / 15 / 15 / 15

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 2 REPS LEFT 2 REPS LEFT TO FAILURE DELOAD
DAY 4 WEEK 9
SETS AND REPS WEIGHT USED
WEEK 10
SETS AND REPS WEIGHT USED
WEEK 11
SETS AND REPS WEIGHT USED
WEEK 12
SETS AND REPS WEIGHT USED

15/ 14/ 12/ 15/ 14/ 12/ 15/ 14/ 12/ 15/ 14/ 12/
1) CHEST PRESS
11/ 10 11/ 10 11/ 10 11/ 10

2) BICEP CURLS 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8

3) TRICEP EXTENSIONS 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8

4) SIDE RAISES 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8 15/ 12/ 10/ 8

5) REVERSE FLYS 15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11 15/ 14/ 12/ 11

6) FACE PULLS 20/ 18/ 15/ 12 20/ 18/ 15/ 12 20/ 18/ 15/ 12 20/ 18/ 15/ 12

7) CRUNCHES 4 X 20 4 X 20 4 X 20 4 X 20

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 BEFORE YOU EMBARK ON ANY FITNESS JOURNEY OR START A NEW WORKOUT PLAN, IT'S ESSENTIAL TO UNDERSTAND AND ACKNOWLEDGE
THE FOLLOWING DISCLAIMER:
1. Consult with a Healthcare Professional: It is highly advisable to consult with a qualified healthcare professional or physician before starting
any new exercise program, especially if you have any underlying medical conditions, injuries, or concerns about your health. They can
provide personalized guidance based on your unique needs and limitations.
2. Individual Results May Vary: Results from a workout plan can vary significantly from person to person. Factors such as genetics, diet,
consistency, and overall health play a crucial role in determining outcomes. The results depicted in any marketing materials or testimonials
may not be typical for every individual.
3. Safety First: Your safety is of utmost importance. Always prioritize safety by using proper form and technique when performing exercises. If
you experience pain, discomfort, or any unusual symptoms during your workout, stop immediately and seek medical attention if necessary.
4. Listen to Your Body: Pay close attention to your body's signals. If you feel fatigued, dizzy, nauseous, or experience any discomfort during
your workout, it is essential to stop immediately and rest. Overtraining or pushing yourself too hard can lead to injuries.
5. Progression: Start at an appropriate level of intensity and gradually increase it over time. Avoid excessive or rapid increases in weight,
repetitions, or duration to minimize the risk of injury.
6. Nutrition: A balanced diet is crucial for achieving fitness goals. Consult a registered dietitian or nutritionist for guidance on your dietary
needs, especially if you have specific goals like weight loss or muscle gain.
7. Ages and Fitness Levels: Not all workout plans are suitable for everyone. Consider your age, fitness level, and goals when selecting a
workout plan. Modifications and adaptations may be necessary to make it safe and effective for you.
8. Professional Guidance: If you are new to exercise or unsure about your fitness routine, consider working with a certified fitness trainer or
coach. They can provide expert guidance and tailor a plan to your needs.
9. Medical Conditions: If you have any medical conditions, such as heart disease, diabetes, or orthopedic issues, you should consult with a
healthcare professional to ensure your workout plan is appropriate and safe.
10. Assumption of Risk: By choosing to participate in any exercise program, you acknowledge and assume the inherent risks associated with
physical activity, including the risk of injury. It's important to note that the information provided here is not professional help, but serves as
mere guidelines for informed decision-making in your fitness journey. Always consult with qualified professionals for personalized advice.