THE
Peach
PLAN
2
[ADVANCED]
Meggan Grubb
Meggan Grubb
THE
Peach PLAN
welcome //
Meggan Grubb
WELCOME
THE PEACH PLAN 2 [ADVANCED]
Welcome to the Peach Plan the sequel!!! So as you may
already know the Peach Plan did start off purely as a
booty/lower body guide which then expanded to having an
upper body & abs add on also. Now I do still love those
guides but I wanted to go even bigger and make one big
exercise packed guide which includes EVERYTHING. The
more I progressed and learnt in the gym the more I felt
there were things I wanted to add to the guides to share
with you all too.
So that’s exactly what I’ve created! We’re talking lower
body, upper body, glute activation, booty finishers, HIIT
circuits, abs, we’ve got it all and I’m so excited to see
what you guys think!
// WARM UP
glute activation
Let’s start with warming up, as I’m sure you guys know
warming up before training is essential to avoid injury and
to get the full potential out of your session. The best
thing I would suggest to do before any workout is to hop
on a treadmill or a bike or a rowing machine, whatever
takes your fancy and do 5-10 minutes of light cardio to
get your blood flowing and your muscles prepared for
what’s to come!
Another completely different method I want to chat about
is glute activation, now this isn’t technically warming up
as such but it is something you would do in preparation
for a lower body workout to help hit your glutes more for
booty growth! Glute muscles aren’t always as switched
on as some muscles and often basically go to sleep a lot
especially if you sit around on the sofa/at a work desk a
lot! So we’ve got to wake up that booty to get it ready
to grow by activating it through some quick methods
before the bigger lifts. Below I’ve listed some of my
favourites, I normally do 2-3 of them before a lower body
session and I also add a resistance band to intensify
the burn!
WARM UP OVER VIEW
EXERCISE //
THE
Peach PLAN
DURATION //
SETS //
SIDE SQUAT WALKS
1 MIN
3
FROG PUMPS
1 MIN
3
GLUTE BRIDGES
1 MIN
3
KICKBACKS
1 MIN
3
SQUAT WITH LEG ABDUCTION
1 MIN
3
//01
glute activation // warm up
Meggan Grubb
side squat walks
Get into a low squat position and remaining low at all
times, step to your side moving into a squat position
again.
EXERCISE //
SIDE SQUAT WALKS
DURATION //
1 MIN
SETS //
3
frog pumps
//02
Sit with your knees on the floor pointing outwards and
your feet together. Your legs should make a diamond
shape. Lie back on the floor as you would for glute
bridges. Squeezing your bum hard, lift your hips so that
your body makes a straight line to your knees. Lower your
FROG PUMPS
1 MIN
3
bum back down to the floor, and repeat.
//03
glute bridges
Use a mat to lye
lie on for back comfort. Keeping your back on the floor, bend your knees to around 90 degrees and keep
feet flat on the floor. Squeeze your glutes and lift your hips. Pause for 3 seconds and then return to starting position.
EXERCISE //
DURATION //
1 MIN
GLUTE BRIDGES
//04
kickbacks
Get onto hands and knees and thrust one leg back as
though you are kicking but controlling whilst doing so
and squeezing your bum. When your leg is fully extended
behind you hold the squeeze for 3 seconds and lower that
leg and alternate between legs for each rep!
KICKBACKS
THE
Peach PLAN
1 MIN
3
SETS //
3
//05
squat with leg abduction
Stand with your feet hip-width apart. Brace your core and lower your body into a squat. As you return to standing, lift
your right leg out to the side. Return back to squat position and then lift left leg to the side, alternating legs each time.
SQUAT WITH LEG ABDUCTION
1 MIN
3
glute activation // warm up
Meggan Grubb
PHASE 01
So to begin we are starting with Phase 1, this section is
to be concentrated on throughout the first 3 weeks of
the 8 week cycle (although this isn’t set in stone and
you are welcome to do so for longer/shorter) the 8 week
mark is there just as a guide so it’s totally up to you if
you would like to do more of phase 1 or 2 they are both
full of great workouts!! (if I do say so myself haha).
So this section we are focusing on getting to grips with
the lifts and the movements, easing ourselves into the
world of muscle pain and sweat. Both the upper and lower
body workouts here have a mixture of different body parts
in each session. We’re not going too crazy or creative
here though as the most important thing I think is to nail
the technique and then start experimenting further!
Also regarding rest days, I usually take 2 a week but
depending on your lifestyle take as many or as little
as you like so long as you do try to take at least 1 a
week to rest your brain and muscles in order for them
to repair and grow! These workouts are not written in
order of when to do them, I suggest picking and choosing
depending on which one takes your fancy. So for example
if its your lower body day you’ll have the option of picking
between Workout A, B, C and D! The same goes for upper
body also. This is to ensure you can slot and fit your
sessions into your lifestyle.
THE
Peach PLAN
overview // phase01
Meggan Grubb
// OVERVIEW
phase01
WORKOUT 1: LOWER BODY
EXERCISE //
SETS //
REPS // REST //
GOBLET SQUATS
3
10
1 MIN
RDLS
4
10
1 MIN
BULGARIAN SPLIT SQUATS
3
8 PER
LEG
1 MIN
10 PER
LEG
1 MIN
4
12
1 MIN
DUMBBELL SHOULDER PRESS
4
10
1 MIN
DUMBBELL BENT-OVER ROW
3
10
1 MIN
LAT PULLDOWN
4
8
1 MIN
DUMBBEL BENCH PRESS
3
8
1 MIN
BICEP CURLS
3
10
1 MIN
BARBELL SQUATS
4
8
1 MIN
HIP THRUSTS
4
10
1 MIN
DEADLIFTS
3
8
1 MIN
FRONT LUNGES
4
8 PER
LEG
1 MIN
KNEELING SQUAT
3
10
1 MIN
(FOOT RAISED) SINGLE-LEG HIP THRUSTS 3
SUMO PULSE SQUAT
WORKOUT 2: UPPER BODY
WORKOUT 3: LOWER BODY (BARBELL)
WORKOUT 4: UPPER BODY
EXERCISE //
SETS //
REPS // REST //
T-BAR ROW
3
10
1 MIN
FLYES
SEATED REAR DELT FLIES
Y
3
8-10
1 MIN
CLOSE-GRIP DUMBBELL BENCH PRESS
3
8-10
1 MIN
LATERAL RAISE
4
10
1 MIN
TRICEP KICKBACKS
4
10
1 MIN
WORKOUT 5: LOWER BODY (PLATES & BARBELL)
SPLIT SQUATS
4
8 PER
LEG
1 MIN
FRONT SQUATS
3
10-12
1 MIN
KNEEL INTO SQUAT JUMPS
4
8-10
1 MIN
GOOD MORNINGS
3
10
1 MIN
GLUTE BRIDGES
4
10
1 MIN
BENCH PRESS
3
10-12
1 MIN
SINGLE-ARM LEANING ROWS
4
10 PER
ARM
1 MIN
CABLE STRAIGHT-ARM PULLDOWN
4
10
1 MIN
CABLE FRONT RAISES
3
10-12
1 MIN
CABLE BICEP CURLS
3
12
1 MIN
WORKOUT 6: UPPER
LOWER
BODY
BODY
THE
Peach PLAN
overview // phase01
Meggan Grubb
WORKOUT 7: LOWER BODY (CABLES & MACHINES)
EXERCISE //
SETS //
REPS // REST //
LEG PRESS
4
8-10
1 MIN
CABLE SQUATS
3
12
1 MIN
SMITH MACHINE SQUATS
4
8-10
1 MIN
CABLE KICKBACKS
3
12 PER
LEG
1 MIN
CABLE STATIC LUNGES
4
10 PER
LEG
1 MIN
SMITH MACHINE SHOULDER PRESS
3
10-12
1 MIN
DUMBBELL SINGLE-ARM LATERAL RAISE
3
10-12
1 MIN
BARBELL BENT-OVER ROW
3
10-12
1 MIN
HAMMER CURLS
3
10-12
1 MIN
OVERHEAD CABLE EXTENSION
3
10-12
PER
ARM
1 MIN
WORKOUT 8: UPPER BODY
// WORKOUT 1
//phase01
lower body (dumbbells)
goblet squats
//01
Stand holding the top of a dumbbell close to your chest,
keep feet wide apart and toes pointing out slightly.
Keeping your back straight squat down by bending at
your knees and flexing at your hips until your hips drop
below the knees. Extend hips and knees to return to
starting position.
EXERCISE //
SETS //
GOBLET SQUATS
//02
3
REPS // REST //
10
1 MIN
RDLS
Hold dumbbells in front of your thighs with a pronated grip (palms facing down) keeping your shoulders back and knees
slightly bent. Lower the dumbbells by moving your bum back as far as you can. (normally will get to just below the knee
depending on your hamstring flexibility but for some maybe less, try not to go lower than that or you will be using your
back) When you reach this point to get back to starting position drive the hips forward to stand tall again.
RDLS
THE
Peach PLAN
4
10
1 MIN
//03
bulgarian split squats
BULGARIAN SPLIT SQUATS
3
8 PER
LEG
1 MIN
phase01
Stand with back facing a bench or box and reach one foot
back to rest on top of the box/bench. Lower your back
knee towards the ground by bending your front leg. Push
through heel back to start position.
lower body (dumbbells) //
Meggan Grubb
(foot raised) single-leg hip thrusts
//04
Place a relatively heavy dumbbell on the ground with the
face of it on the ground. Place one of your feet onto
the head of the dumbbell whilst bending your knee. Lift
the leg not resting on the dumbbell up and squeeze your
glutes whilst doing so, keeping the leg in the air straight.
Lower back down to start position.
(FOOT RAISED) SINGLE-LEG
HIP THRUSTS
3
10 PER
LEG
1 MIN
sumo pulse squat
//05
Start with your feet in a wide stance, toes pointed out as
far as is comfortable. Keeping your back and spine in a
neutral position, and torso upright, tighten your core. Bend
the knees outwards so they remain over your ankles, and
sit down with your butt into a squat position. Squeezing
your glutes, rise up about 2-3 inches, and then lower. This
is one pulse. Return to start position.
SUMO PULSE SQUAT
THE
Peach PLAN
4
12
1 MIN
upper body // phase01
Meggan Grubb
// WORKOUT 2
//phase01
upper body
//01
dumbbell shoulder press
EXERCISE //
Hold a dumbbell in each hand, whilst seated on a bench
that supports your back. Place feet firmly on the ground
about a hip width apart. Raise dumbbells to shoulder
height and press dumbbells upwards until they almost
touch at the top. Then pause and slowly lower the
dumbbells back to starting position.
//02
dumbbell bent-over row
With a dumbbell in each hand, bend your knees slightly
and bring your torso forward by bending at the waist,
keeping your back straight. Keeping your head up lift the
dumbbells to your side whilst keeping your elbows close to
your body. Squeeze at the top and then lower back down
to starting position.
DUMBBELL BENT-OVER ROW
3
10
1 MIN
DUMBBELL SHOULDER PRESS
SETS //
4
REPS // REST //
10
1 MIN
lat pulldown
LAT PULLDOWN
//04
4
8
1 MIN
dumbbell bench press
Lie down on a flat bench with a dumbbell in each hand in
front of you at shoulder width. The dumbbells should be
just to the sides of your chest, with your upper arm and
forearm creating a 90 degree angle. Then, as you breathe
out, use your chest to push the dumbbells up. Lock your
arms at the top of the lift and squeeze your chest, hold
for a second and then begin coming down slowly.
DUMBBELL BENCH PRESS
THE
Peach PLAN
3
8
1 MIN
//03
Sit in the seat and take hold of the bar with an overhand
grip, adjusting your hands so they are slightly more than
shoulder width apart. Keeping your torso lifted, pull the
bar slowly to your chest, pause briefly and then return to
starting position.
//05
bicep curls
Stand up straight with a dumbbell in each arm. Keep your elbows close to your side with your wrists facing forwards.
Slowly curl the weight upwards whilst keeping the upper arm stationary. Pause briefly and then lower back to starting
position.
BICEP CURLS
3
10
1 MIN
upper body // phase01
Meggan Grubb
// WORKOUT 3
//phase01
lower body (barbell)
barbell squats
//01
Place barbell on top of traps and your chest should be
lifted whilst your head is facing forward. Flex at the hips
and bend at the knees to lower, keeping torso upright
throughout. Continue down until upper leg contacts the
lower leg. Then, pushing from the heel return to start
position and squeeze those glutes!
EXERCISE //
SETS //
BARBELL SQUATS
//02
4
REPS // REST //
8
1 MIN
hip thrusts
Set up the barbell parallel to the bench. Position yourself on the floor with your shoulder blades resting on the bench,
roll the barbell towards you over your legs, until it is resting above your hips. Put your elbows on the bench and your
hands on the bar to keep it steady, brace your core breathe in and squeeze your glutes to lift your hips and the barbell.
Hold for 3 seconds and then lower back to start position.
HIP THRUSTS
THE
Peach PLAN
4
10
1 MIN
deadlifts
DEADLIFTS
//04
3
8
1 MIN
front lunges
Start with a barbell on your shoulders, step forward with
your right leg and squat down through your hips, while
keeping the torso upright and maintaining balance. Using
mainly the heel of your foot, push up and go back to
the starting position as you exhale. Once all reps are
completed on one leg swap to the other!
FRONT LUNGES
4
8 PER
LEG
1 MIN
//03
Have barbell ready in front of you and stand with feet
hip width apart, have the bar so it is centred over your
feet. Bend at the hips to grip the bar (shoulder width
grip) hold the bar with an alternating grip (one hand over
the bar and one hand under the bar). Bend the knees,
look forward with your head up, keeping your chest up
and your back arched, lift the weight upward by driving
through the heels.
lowerr body // phase01
Meggan Grubb
//05
kneeling squat
Start with a barbell on your shoulders. With your head looking
forward, sit back with your bum until you touch your calves.
Reverse the motion, returning the torso to an upright position.
THE
Peach PLAN
KNEELING SQUAT
3
10
1 MIN
upper body //
Meggan Grubb
// WORKOUT 4
//phase01
upper body
phase01
//01
t-bar row
Bend over at the hips until your torso is about a
45-degree angle to the floor with arms extended. Keeping
your lower back in its natural arch, squeeze your shoulder
blades together and pull the bar until the plates touch
your chest. Hold for a second and then lower back to
starting position.
EXERCISE //
T-BAR ROW
SETS //
3
REPS // REST //
10
1 MIN
seated rear delt flies
yes
FLYES
SEATED REAR DELT FLIES
3
8-10
1 MIN
//02
Sit down, lean forward and hold a dumbbell in either hand
so that they’re resting above your feet. Stay bent
forward as you raise your arms to the side, lining the
dumbbells with your shoulders. Bring the weights back
down and repeat.
close-grip dumbbell bench press
CLOSE-GRIP DUMBBELL BENCH
PRESS
//04
3
8-10
1 MIN
lateral raise
Stand with a dumbbell in each hand at your side. Keep
your back straight, brace your core, and then slowly lift
the weights out to the side until your arms are parallel
with the floor, with the elbow slightly bent.Then lower
them back down to starting position.
LATERAL RAISE
THE
Peach PLAN
4
10
1 MIN
//03
Lay back and keep the weights close to your chest. Once
you are in position take a deep breath, hold the dumbbells
close together and press them to lockout at the top.
Pause briefly and lower them under control until they
touch your chest and then repeat.
//05
upper body //
Meggan Grubb
tricep kickbacks
TRICEP KICKBACKS
4
10
1 MIN
phase01
Hold a dumbbell in both hands and bend at the waist
so that your upper torso is parallel to the ground with
your head facing down. Bend your knees if needed and
keep your abs engaged. Raise your elbow so that your
upper arm is parallel to the ground. Your elbow should be
bent at a right angle to start this exercise. Squeeze your
triceps to extend your elbow so that your entire arm is
parallel to the ground. Bend your arm at the elbow to
return to the starting position.
// WORKOUT 5
lower body (plates & barbell)//phase01
SPLIT SQUATS
4
8 PER
LEG
1 MIN
split squats
//01
Hold barbell on shoulder blades with an overhand grip. Stand in a split position with one leg in front of the other like a
lunge. Make sure you front knee is bent and the heel in your back foot is slightly raised. Bracing your core, squat down
by lowering your body until your front thigh is almost parallel to the floor. Return to starting position!
//02
front squats
Holding a plate as if you are hugging it, stand at a hip
width stance and keeping your chest lifted whilst your head
is facing forward. Flex at the hips and bend at the knees
to lower, keeping torso upright throughout. Continue down
until upper leg contacts the lower leg. Then, push back up
to starting position.
FRONT SQUATS
THE
Peach PLAN
3
10-12
1 MIN
//03
kneel into squat jumps
Grab a mat for comfort, start in a lowered squat position,
holding a plate in your hands, using momentum push up
off the floor with your heels into a jump and land back
into the squat position, lower the right leg to the ground
and then the left leg to the ground to a kneeling position
and then repeat by coming back up into the squat
position. Keep the weight in the heels and stay low
at all times!
KNEEL INTO SQUAT JUMPS
4
8-10
good mornings
1 MIN
//04
Stand with your feet shoulder-width apart, resting a barbell
across the back of your shoulders. Hold the bar in place
with your hands and stand upright, core braced.Take a
breath and hinge forwards from your hips, not your waist,
allowing a slight bend in your knees but keeping your back
flat. Lean forward until you feel a slight stretch in your
hamstrings, then as you exhale, reverse the move back to
starting position.
GOOD MORNINGS
3
10
1 MIN
lowerr body // phase01
Meggan Grubb
glute bridges
//05
Begin by lying on the ground with a barbell placed just
above your hips (use a pad for comfort). Begin movement
by driving through your heels, extending your hips
vertically through the bar.
Lift your hips off the ground until your knees, hips and
shoulders form a straight line. Squeeze those glutes hard
and keep your abs drawn in so you don’t overextend your
back during the exercise. Pause briefly and then return to
starting position.
GLUTE BRIDGES
THE
Peach PLAN
4
10
1 MIN
upper body //
Meggan Grubb
// WORKOUT 6
upper body
//phase01
phase01
//01
bench press
EXERCISE //
Start by lying on a Bench with your feet on the floor.
Unrack the bar with straight arms. Lower it to your midchest. Press it back up until you’ve locked your elbows.
Keep your bum on the bench at all times.
//02
single-arm leaning rows
Choose a flat bench and place a dumbbell on each side
of it. Place the right leg on top of the end of the bench,
bend your torso forward from the waist until your upper
body is parallel to the floor, and place your right hand on
the other end of the bench for support. Use the left hand
to pick up the dumbbell on the floor and hold the weight
while keeping your lower back straight. Pull the resistance
straight up to the side of your chest, keeping your upper
arm close to your side and keeping the torso stationary.
Squeeze for 1-2 seconds and then lower the resistance
straight down to the starting position.
BENCH PRESS
SINGLE-ARM LEANING ROWS
SETS //
REPS // REST //
10-12
3
4
10 PER
ARM
1 MIN
1 MIN
cable straight-arm pulldown
//03
Attach a wide bar or rope to a high position on a cable
pulley. Using a wider than shoulder width grip, palms
facing down, bend slightly at the waist keeping your back
straight with your arms fully extended in front of you
holding the pulley. Pull the pulley downwards, keeping your
arms straight until your hands are next to the side of your
thighs. Pause briefly and then return to starting position.
EXERCISE //
SETS //
CABLE STRAIGHT-ARM PULLDOWN 4
//04
REPS // REST //
10
1 MIN
cable front raises
Select the weight on a low pulley machine and grasp the rope or preferred attachment that is attached to the low
pulley with both hands between your legs whilst facing away from the pulley. While maintaining the torso stationary (no
swinging), lift both arms to the front of you with a slight bend on the elbow. Continue to go up until your arm
armisisslightly
slightly
above parallel to the floor. Then lower the arms back down slowly to the starting position.
CABLE FRONT RAISES
THE
Peach PLAN
3
10-12
1 MIN
cable bicep curls
3
12
1 MIN
Stand upright holding a cable pulley attached to a low
position. Hold the pulley at shoulder grip with your palms
facing upwards and slowly curl the bar upwards until it
reaches shoulder level, keeping your upper arm still, only
forearms should move. Pause briefly and then
lower back down.
phase01
CABLE BICEP CURLS
//05
upper body //
Meggan Grubb
// WORKOUT 7
lower body (cables & machine)//phase01
leg press
//01
Choose the appropriate weight and set the seat so that
the knees are bent just over right angles. Position feet
about shoulder width apart (wider will target glutes more!)
Try to push through your heels, keeping the knees lined
up over the toes. Extend the legs until nearly straight,
avoiding locking the knees. Lower the weight slowly back
towards the starting position.
EXERCISE //
SETS //
LEG PRESS
//02
4
REPS // REST //
8-10
1 MIN
cable squats
Facing the cable with attached handle held stand with feet at hip width stance and back straight with chest lifted. Squat
down bending your knees and keeping weight in your heels. Press through your heels and return to start position and
squeeze glutes.
CABLE SQUATS
THE
Peach PLAN
3
12
1 MIN
//03
smith machine squats
To begin, first set the bar on the height that best
matches your height. Once the correct height is chosen
and the bar is loaded, step under the bar and place the
back of your shoulders (slightly below the neck) across it.
Hold on to the bar using both arms at each side, unlock it
and lift it off the rack by first pushing with your legs and
at the same time straightening your torso. Position your
legs using a shoulder width medium stance with the toes
slightly pointed out. Keep your head up at all times and
also maintain a straight back.
Flex at the hips and bend at the knees to lower, keeping
torso upright throughout. Continue down until upper leg
contacts the lower leg. Then, push back up to starting
position.
SMITH MACHINE SQUATS
4
8-10
1 MIN
lowerr body // phase01
Meggan Grubb
cable kickbacks
//04
Attach an ankle cuff to a low cable attachment and put
the cuff around your ankle whilst facing from the cable
machine and using the cable frame for support. Squeeze
your glutes the whole time and kick the leg back that
is attached to the cable, hold for 3 seconds when fully
extended and then control the leg back slowly to
starting position.
CABLE KICKBACKS
cable static lunges
//05
Hold on to a low cable with both hands, keeping your toes
in slightly and your body upright. Lunge down, then push
back into the starting position. Swap legs when reps are
completed on one leg and repeat the movement.
CABLE STATIC LUNGES
THE
Peach PLAN
4
10 PER
LEG
1 MIN
3
12 PER
LEG
1 MIN
upper body //
Meggan Grubb
// WORKOUT 8
//phase01
upper body
phase01
//01
smith machine shoulder press
Sit on a bench with a back support directly underneath
the barbell of a Smith machine. Grip the bar with a double
overhand grip, slightly wider than shoulder-width apart at
just above shoulder height. Gripping the bar as tight as
possible, press it overhead until your arms are completely
locked out. Pause at the top, then lower it back to the
starting position.
EXERCISE //
SETS //
SMITH MACHINE SHOULDER PRESS 3
REPS // REST //
10-12
1 MIN
dumbbell single -arm lateral raise
DUMBBELL SINGLE-ARM
LATERAL RAISE
3
10-12
1 MIN
//02
Standing next to a squat rack or anything that can
support you, hold a dumbbell in the hand furthest away
from the rack, your arm at your side and your palm
facing towards you. Grab the rack with your free hand for
support. Raise the dumbbell up to the side to shoulder
height. Pause, then lower the weight to return to the
starting position.
barbell bent-over row
BARBELL BENT-OVER ROW
//04
3
10-12
1 MIN
hammer curls
Stand up with a dumbbell in each hand at arm’s length,
keeping your elbows close to your sides, the palms of
your hands should be facing your torso. Keeping your
upper arm still, slowly curl the weight upwards until the
dumbbell is at around shoulder level. Pause briefly and
then lower back to starting position.
HAMMER CURLS
THE
Peach PLAN
3
10-12
1 MIN
//03
Holding a barbell withHolding
a pronated
grip, bend your knees
a barbell,
slightly and bring your torso forward by bending at the
waist and keeping your back straight until almost parallel
with the floor. The barbell should hang straight in front
you as your arms would hang, now lift the barbell to
you keeping your elbows close to the body. At the top
squeeze your back briefly and then lower back to starting
position.
//05
upper body //
Meggan Grubb
overhead cable extension
OVERHEAD CABLE
EXTENSION
3
10-12
PER
ARM
1 MIN
phase01
Attach a rope to the bottom of a cable pulley machine.
Grasping the rope with both hands, extend your arms with
your hands directly above your head, your elbows should
be in close to your head. Slowly lower the rope behind
your head whilst your upper arms remain stationary, only
your forearms should move! Push back up above your
head, returning to your starting position.
PHASE 02
We’re now ready for the other 5 weeks of the plan, here
comes phase 2 woohoooo (there’s a rhyme, if you know
me you know)
So this stage is where things get a little more creative,
a little more interesting, we’re introducing even more
exercises and movements and supersets to spice things up
a bit.
This section includes 5 different lower body workouts
and 4 different upper body workouts with even more
exercises per workout. We’re going to be doing supersets
using more weights, more equipment and adding in
cool adjustments you may never have tried before and
may just target a part of your body you may have not
have felt before. A superset is when you complete each
exercise back to back with no rest until both exercises
are completed. And of course you’re welcome to mix
and match these exercises as the weeks go on! Always
do what’s best for you, I would never want to dictate
the exact order you should pick these workouts in as it
depends on your life and your goals!
But once you do complete the 8 weeks this plan is set
around please don’t stop there! Muscle growth takes a
very long time so use these exercises as your guide to
continue INCREASE YOUR WEIGHTS, I can’t express how
important this is!!! It will help your mind stay active and
your muscles stay active too. Another good method to
introduce to your workouts could be completing more
sets on an exercises eg: when you do squats, try Pyramid
sets where you would do 10 sets per exercise, increasing
weight as the sets progress! Keep experimenting, keep
pushing!!! Make new goals for yourself. It will take time
but the results with definitely show through your body
and hopefully your mindset too. It hopefully won’t seem a
chore but a routine and a new lifestyle.
phase02 //
Meggan Grubb
// OVERVIEW
phase02
WORKOUT 1: LOWER BODY
EXERCISE //
SETS //
REPS // REST //
BARBELL PAUSE SQUATS
5
10
1 MIN
ELEVATED BARBELL RDLS
4
8-10
1 MIN
BULGARIAN SPLIT SQUATS
3
8 PER
LEG
1 MIN
SINGLE LEG PRESS
4
8
PER
LEG
1 MIN
KNEEL INTO SQUATS
4
8
1 MIN
DUMBBELL WALKING LUNGES
4
20
45s
LAT PULLDOWN
4
10
1 MIN
T-BAR ROW
3
8
1 MIN
BENT-OVER FLIES
FLYES
Y
4
10
1 MIN
SEATED CABLE ROW
4
10
1 MIN
CABLE SINGLE ARM LAT PULLDOWN
3
8
PER
ARM
1 MIN
STRAIGHT ARM PULLDOWNS
3
8
1 MIN
HIP THRUSTS
4
10
1 MIN
GLUTE BRIDGES WITH ABDUCTION
4
10
1 MIN
SMITH MACHINE STATIC LUNGES
3
8 PER
LEG
1 MIN
SMITH MACHINE LEG PRESS
4
12
1 MIN
SINGLE LEG DEADLIFTS
3
8 PER
LEG
1 MIN
GOBLET SQUATS
3
8
1 MIN
WORKOUT 2: BACK
WORKOUT 3: LOWER BODY
WORKOUT 4: DELTS
EXERCISE //
SETS //
REPS // REST //
MILITARY PRESS
3
10
1 MIN
LANDMINE SHOULDER PRESS
4
8 PER
ARM
1 MIN
ARNOLD PRESS
3
10
1 MIN
FACE PULLS
4
8
SUPERSET
CABLE FRONT RAISES
4
8
1 MIN
CABLE SINGLE-ARM LATERAL RAISE
4
8 PER
ARM
1 MIN
REAR DELT FLYES
4
8
1 MIN
BARBELL HALF SQUAT INTO FULL SQUAT 4
10
1 MIN
CONVENTIONAL DEADLIFTS
4
8-10
1 MIN
FRONT LUNGES
4
8 PER
LEG
1 MIN
JUMPING LUNGES
4
20
1 MIN
PAUSE DUMBBELL GLUTE BRIDGES
4
10
SUPERSET
BODYWEIGHT FROG PUMPS
4
10
1 MIN
PULSE JUMP SQUATS
5
12
1 MIN
DUMBBELL OVERHEAD
TRICEP EXTENSION
4
10
SUPERSET
BARBELL BICEP CURLS
4
10
30 SEC
DUMBBELL SKULL-CRUSHERS
4
12
SUPERSET
DUMBBELL CURLS
4
12
1 MIN
CABLE TRICEP KICKBACKS
4
8 PER
ARM
SUPERSET
TRICE PULLDOWNS
4
8
1 MIN
DUMBBELL HAMMER CURLS
4
8
SUPERSET
SEATED INCLINE BICEP CURLS
4
8
30 SEC
WORKOUT 5: LOWER BODY
WORKOUT 6: ARMS
THE
Peach PLAN
phase02 //
Meggan Grubb
WORKOUT 7: LOWER BODY
EXERCISE //
SETS //
REPS // REST //
HIP THRUST WITH ABDUCTION
4
10
1 MIN
DUMBBELL RDLS (ELEVATED TOES)
3
12
1 MIN
SMITH MACHINE REVERSE
LUNGE & LIFT
4
10
1 MIN
LEG PRESS
3
10
SUPERSET
DUMBBELL PAUSE SQUATS
3
10
1 MIN
CABLE PULL-THROUGHS
4
12
1 MIN
BODYWEIGHT LUNGES
4
12
1 MIN
BENCH PRESS
4
8-10
1 MIN
INCLINE DUMBBELL PRESS
3
8-10
1 MIN
INCLINE PLATE PRESS
4
10
1 MIN
Y
FLYES
CABLE FLIES
4
10
SUPERSET
PUSH-UPS
4
10
1 MIN
BARBELL SQUATS
5
10
1 MIN
DUMBBELL LUNGES (ELEVATED
FRONT FOOT)
4
8 PER
LEG
1 MIN
SMITH MACHINE SPLITS SQUATS
4
8 PER
LEG
1 MIN
BODYWEIGHT SPLIT SQUATS
4
8 PER
LEG
1 MIN
DUMBBELL FRONT SQUAT JUMPS INTO
REVERSE LUNGE
4
10
1 MIN
CROSSOVER WALKING LUNGES
4
20
1 MIN
WORKOUT 8: CHEST
WORKOUT 9: LOWER BODY
// WORKOUT 1
//phase02
lower body
//01
barbell pause squats
Place barbell on top of traps and your chest should be lifted whilst your head is facing forward. Flex at the hips and
bend at the knees to lower, keeping torso upright throughout. Continue down until upper leg contacts the lower leg.
Pause for 3 seconds. Then, pushing from the heel return to start position and squeeze those glutes!
EXERCISE //
SETS //
BARBELL PAUSE SQUATS
//02
5
REPS // REST //
10
1 MIN
elevated barbell RDLS
Standing on some form of platform (plate or box) Hold a
bar at hip level with a pronated (palms facing down) grip.
Your shoulders should be back, your back arched, and your
knees slightly bent. Lower the bar by moving your bum
back as far as you can. Keep the bar close to your body,
your head looking forward, and your shoulders back. At
the bottom of your range of motion, return the starting
position by driving the hips forward to stand up tall.
ELEVATED BARBELL RDLS
THE
Peach PLAN
4
8-10
1 MIN
bulgarian split squats
//03
Stand with back facing a bench or box and reach one foot
back to rest on top of the box/bench. Lower your back
knee towards the ground by bending your front leg. Push
through heel back to start position.
BULGARIAN SPLIT SQUATS
3
8 PER
LEG
1 MIN
lower body // phase02
Meggan Grubb
//04
single leg press
Get comfortably into the seat, place one foot high on the
platform, slowly release the weight onto your leg. Slowly
let the weight come down and then push it back up
always keeping the pressure in your heels. Swap legs!
THE
Peach PLAN
SINGLE LEG PRESS
4
8
PER
LEG
1 MIN
//05
kneel into squats
Grab a mat for comfort, start in a lowered squat position,
lower the right leg to the ground and then the left leg
to the ground to a kneeling position and then repeat by
coming back up into the squat position. Keep the weight
in the heels and stay low at all times!
KNEEL INTO SQUATS
4
dumbbell walking lunges
8
1 MIN
//06
Stand tall with good posture while holding the dumbbells in
your hands. Step far forward with one leg while simultaneously
lifting up onto the ball of the back foot. While allowing your
chest to remain high in the air and keeping your shoulders back,
bend the knees and drop your hips downwards straight to the
ground. Press up with your front leg and bring the back foot
forward. Take another step forward with the
opposite leg and repeat the lunge.
DUMBBELL WALKING LUNGES
4
20
45s
lower body // phase02
Meggan Grubb
// WORKOUT 2
//phase02
back
//01
lat pulldown
Sit in the seat and take hold of the bar with an overhand
grip, adjusting your hands so they are slightly more than
shoulder width apart. Keeping your torso lifted, pull the
bar slowly to your chest, pause briefly and then return to
starting position.
EXERCISE //
LAT PULLDOWN
SETS //
4
REPS // REST //
10
1 MIN
t-bar row
T-BAR ROW
THE
Peach PLAN
3
12
1 MIN
//02
Bend over at the hips until your torso is about a
45-degree angle to the floor with arms extended.
Keeping your lower back in its natural arch, squeeze your
shoulder blades together and pull the bar until the plates
touch your chest. Hold for a second and then lower
back to starting position.
back // phase02
Meggan Grubb
es
bent-over flyies
//03
Start with your knees slightly bent and torso forward by
bending at the hips and maintaining a straight back. Let
the dumbbells hang straight out in front of you and then
raise your arms straight out to your sides until they’re in
line with your body. Pause and then lower down back to
the starting position.
Y
BENT-OVER FLIES
FLYES
4
10
1 MIN
//04
seated cable row
Attach a low pulley to a cable machine. Sit down in front
of the pulley, your back should be slightly arched and
chest sticking out. Keeping the torso stationary, pull
the pulley back towards your torso while keeping the
arms close to your sides until you touch the abdominals,
squeeze hard!! Hold that for a second and then slowly
return to starting position.
SEATED CABLE ROW
4
10
cable single arm lat pulldown
1 MIN
//05
Attach a handle to the cable. Grab the handle with your
left hand. Keeping your back straight, pull the handle down
to the right side of your chest. Resist the weight back to
the starting position. Once reps are repeated on one arm
swap to the other!
CABLE SINGLE ARM LAT
PULLDOWN
THE
Peach PLAN
3
8 PER
ARM
1 MIN
straight-arm pulldowns
STRAIGHT-ARM PULLDOWNS
3
8
1 MIN
//06
^^SUPERSET
Attach a wide bar or rope to a high position on a cable
pulley. Using a wider than shoulder width grip, palms
facing down, bend slightly at the waist keeping your back
straight with your arms fully extended in front of you
holding the pulley. Pull the pulley downwards, keeping your
arms straight until your hands are next to the side of your
thighs. Pause briefly and then return to starting position.
back // phase02
Meggan Grubb
// WORKOUT 3
lower body
//01
//phase02
hip thrusts
EXERCISE //
Set up the barbell parallel to the bench. Position yourself
on the floor with your shoulder blades resting on the
bench, roll the barbell towards you over your legs, until it
is resting above your hips. Put your elbows on the bench
and your hands on the bar to keep it steady, brace your
core breathe in and squeeze your glutes to lift your hips
and the barbell. Hold for 1-2 seconds and then lower back
to start position.
//02
glute bridges with abduction
Begin by lying on the ground with a barbell placed just
above your hips (use a pad for comfort). Also place a
resistance band around bottom of your thighs. Begin
movement by driving through your heels, extending your
hips vertically through the bar. Lift your hips off the
ground until your knees, hips and shoulders form a straight
line. Squeeze those glutes hard and keep your abs drawn
in so you don’t overextend your back during the exercise.
Once you reach this movement abduct your legs outwards
against resistance band and then bring legs back in and
return to starting position.
GLUTE BRIDGES WITH ABDUCTION 4
THE
Peach PLAN
10
1 MIN
HIP THRUSTS
SETS //
4
REPS // REST //
10
1 MIN
smith machine static lunges
//03
Position body under bar and place bar on upper back.
Stand with one leg forward, with front knee directly over
ankle. Knees slightly bent with feet hip width apart. Keep
back heel up, toes pointed forward. With a controlled
motion, lower body by bending knee and hip. Keep back
straight and maintain good body alignment. Keep forward
foot flat on the floor, continue lowering body until just
before back knee touches the ground. While Maintaining
controlled motion push your weight through front heel as
you rise and return to starting position.
SMITH MACHINE STATIC LUNGES
3
8 PER
LEG
smith machine leg press
1 MIN
//04
Position a Smith machine bar a couple feet off of the
ground. Ensure that it is resting on the safeties. After
loading the bar to an appropriate weight, lie underneath
the bar. Place the middle of your feet on the bar, tucking
your knees to your chest. (Wider stance will hit glutes
more!) Begin the movement by driving through your feet
to move the bar upward, extending the hips and knees.
Do not lock out your knees. At the top of the motion,
pause briefly before returning to the starting position.
SMITH MACHINE LEG PRESS
4
12
1 MIN
lower body // phase02
Meggan Grubb
single leg deadlifts
SINGLE LEG DEADLIFTS
//06
3
8 PER
LEG
1 MIN
goblet squats
^^ SUPERSET
Stand holding the top of a dumbbell close to your chest,
keep feet wide apart and toes pointing out slightly.
Keeping your back straight squat down by bending at your
knees and flexing at your hips until your hips drop below
the knees. Extend hips and knees to return to
starting position.
GLOBAL SQUATES
THE
Peach PLAN
3
8
1 MIN
//05
Hold a dumbbell in one hand, hanging to the side. Stand
on one leg, on the same side that you hold the dumbbell.
Keeping that knee slightly bent, perform a stiff-legged
deadlift by bending at the hip, extending your free leg
behind you for balance. Continue lowering the weight until
you are parallel to the ground, and then return to the
upright position. Hold onto something if you
struggle with balance.
delts // phase02
Meggan Grubb
// WORKOUT 4
//phase02
delts
military press
//01
Standing with a slight bend at the knees, feet a shoulder
width apart, hold your barbell just in front of your
collarbone, lift the bar up over your head until your arms
are fully extended above. Lower the bar back to
starting position.
EXERCISE //
SETS //
MILITARY PRESS
//02
3
REPS // REST //
10
1 MIN
landmine shoulder press
Place a barbell in a landmine device. Get into a half-kneeling
stance in front of the barbell.
Hold the barbell at shoulder height in the hand nearest
your back leg.
Press up at about 45 degrees.
Lower the barbell back down under control.
Swap arms when reps are complete on one arm!
LANDMINE SHOULDER PRESS
4
10 PER
ARM
1 MIN
//03
arnold press
Grab a set of dumbbells and bring them to shoulder height
with arms bent and palms facing the body. Gripping the
dumbbells as tightly as possible, press them overhead,
rotating the dumbbells until the palms are facing forward
at the top of the press. Pause, and then slowly lower
the weight, reversing the rotating so that the palms end
facing the body at the bottom of the press.
ARNOLD PRESS
3
10
face pulls
1 MIN
//04
Facing a high pulley with a rope attached, pull the weight
directly towards your face, separating your hands as you
do so. Keep your upper arms parallel to the ground. Pause
briefly and then return to starting position.
FACE PULLS
THE
Peach PLAN
4
8
cable front raises
CABLE FRONT RAISES
//06
4
8
1 MIN
cable single-arm lateral raise
Stand next to a cable pulley machine with the handle
attachment adjusted to the lowest setting. The working
side of your body should be closest to the cable. With the
outside arm, reach across your body, grab the handle and
stand straight up with your arm fully extended and feet
facing forward. Grip the machine with your inside arm for
added support.Maintaining a slight bend in your working
elbow, raise your arm up to shoulder height. Pause, and
then slowly lower the weight back to the starting position.
CABLE SINGLE-ARM LATERAL RAISE 4
8 PER
ARM
1 MIN
//05
^^SUPERSET
Select the weight on a low pulley and grasp a rope or
preferred attachment that is attached with both hands
between your legs whilst facing away from the pulley.
Whilst keeping the torso stationary, lift both arms to the
front of you with a slight bend in the elbow. Continue to
lift until your arms are parallel to the floor. Then lower
arms back down to starting position.
delts // phase02
Meggan Grubb
rear delt flyes
//07
^^SUPERSET
Adjust the pulleys to the appropriate height and adjust
the weight. The pulleys should be above your head. Grab
the left pulley with your right hand and the right pulley
with your left hand, crossing them in front of you. Start
by moving your arms back and outward, keeping your
arms straight as you execute the movement. Pause at the
end of the motion before returning the handles to the
start position.
EXERCISE //
REAR DELT FLYES
THE
Peach PLAN
SETS //
4
REPS // REST //
8
1 MIN
lower body // phase02
Meggan Grubb
// WORKOUT 5
//phase02
lower body
//01
barbell half squat into full squat
Place barbell on top of traps and your chest should be
lifted whilst your head is facing forward. Flex at the hips
and bend at the knees to lower, keeping torso upright
throughout. Continue down until upper leg contacts the
lower leg, rather than coming straight back up to the
starting position, just before you would usually squeeze
your glutes to complete the squat, refrain from doing so
and return back down to low squat position. Then, pushing
from the heel return to start position and squeeze
those glutes!
EXERCISE //
BARBELL HALF SQUAT INTO FULL
SQUAT
SETS //
4
REPS // REST //
10
1 MIN
conventional deadlifts
CONVENTIONAL DEADLIFTS
//03
4
8-10
1 MIN
front lunges
Start with a barbell on your shoulders, step forward with
your right leg and squat down through your hips, while
keeping the torso upright and maintaining balance. Using
mainly the heel of your foot, push up and go back to
the starting position as you exhale. Once all reps are
completed on one leg swap to the other!
FRONT LUNGES
THE
Peach PLAN
4
8 PER
LEG
//02
Have barbell ready in front of you and stand with feet
hip width apart, have the bar so it is centred over your
feet. Bend at the hips to grip the bar (shoulder width
grip) hold the bar with an alternating grip (one hand over
the bar and one hand under the bar). Bend the knees,
look forward with your head up, keeping your chest up
and your back arched, lift the weight upward by driving
through the heels.
jumping lungs
//04
^^SUPERSET
Start by standing tall, with your feet slightly apart. Step
into a normal forward lunge, lowering your hips until both
knees are bent at a 90-degree angle. Keep your upper
body as straight as possible.
From there you have to push explosively into the air,
switching the positions of your legs so that you land and
can immediately drop into another lunge but with the
opposite leg forward.
JUMPING LUNGES
pause dumbbell glute bridges
//05
Use a mat to lie on for back comfort. Holding a dumbbell
on hips and Keeping your back on the floor, bend your
knees to around 90 degrees and keep feet flat on the
floor. Squeeze your glutes and lift your hips, hold for 3-5
seconds and then lower.
PAUSE DUMBBELL GLUTE BRIDGES
4
10
4
20
1 MIN
lower body // phase02
Meggan Grubb
//06
bodyweight frog pumps
^^SUPERSET
Sit with your knees on the floor pointing outwards and
your feet together. Your legs should make a diamond
shape. Lie back on the floor as you would for glute
bridges. Squeezing your bum hard, lift your hips so that
your body makes a straight line to your knees. Lower your
bum back down to the floor, and repeat.
BODYWEIGHT FROG PUMPS
4
10
1 MIN
pulse jump squats
PULSE JUMP SQUATS
THE
Peach PLAN
5
12
1 MIN
//07
Drop your hips to a squat position while your thighs are
parallel to the ground, rather than coming straight back
up to the starting position, pulse up and down a few
inches. Then, pushing from the heel jump up explosively,
straightening your legs and lifting your stomach up, land
softly and repeat.
arms // phase02
Meggan Grubb
// WORKOUT 6
//phase02
arms
//01
dumbbell overhead tricep extension
EXERCISE //
To begin, stand up with a dumbbell held by both hands.
Your feet should be about shoulder width apart from each
other. Slowly use both hands to grab the dumbbell and lift
it over your head until both arms are fully extended. The
palm of the hands should be facing up towards the ceiling.
Keeping your upper arms close to your head with elbows
in, lower the resistance in a semicircular motion behind
your head until your forearms touch your biceps. Go
back to the starting position by using the triceps to
raise the dumbbell.
//02
barbell bicep curls
^^SUPERSET
Stand up whilst holding a barbell, your palms should be
facing forwards and your elbows close to your sides. While
the upper arm remains stationary curl the bar upwards
until bar is around shoulder level and squeeze briefly,
lower back down to starting position.
BARBELL BICEP CURLS
4
10
30
SECS
DUMBBELL OVERHEAD TRICEP
EXTENSION
SETS //
4
REPS // REST //
10
NONE
dumbbell skull-crushers
DUMBBELL SKULL-CRUSHERS
//04
4
12
NONE
dumbbell curls
^^SUPERSET
Stand up straight with a dumbbell in each arm. Keep your
elbows close to your side with your wrists facing forwards.
Slowly curl the weight upwards whilst keeping the upper
arm stationary. Pause briefly and then lower back to
starting position.
DUMBBELL CURLS
THE
Peach PLAN
4
12
1 MIN
//03
Lie on a flat bench while holding two dumbbells directly
in front of you. Your arms should be fully extended at a
90-degree angle from your torso and the floor. The palms
should be facing in and the elbows should be tucked in.
lowly lower the weight until the dumbbells are near
your ears.
At that point, while keeping the elbows in and the upper
arms stationary, use the triceps to bring the weight back
up to the starting position as you breathe out.
//05
arms // phase02
Meggan Grubb
cable tricep kickbacks
Set your cable pulley at about waist height. Gripping the pulley whilst bending at the hips so your body is parallel to
the ground.
Position arm holding the cable so it is parallel to the floor. Extend arm backwards until it is straight and pause whilst
squeezing. Lower back to starting position. Once reps are complete on one arm swap to the other!
CABLE TRICEP KICKBACKS
4
8 PER
ARM
NONE
tricep pulldowns
//06
^^SUPERSET
Take cable pulley with an overhand grip (palms facing
down) Stand upright and bring upper arms close to body,
holding the cable pulley so your arms are parallel to the
floor. Using your triceps push the pulley down until it
touches your thighs and arms are fully extended. Pause
briefly and then return to starting position. The upper
arms should always remain stationary, only forearms
should move.
TRICEP PULLDOWNS
4
8
1 MIN
//07
dumbbell hammer curls
Stand up with a dumbbell in each hand at arm’s length,
keeping your elbows close to your sides, the palms of
your hands should be facing your torso. Keeping your
upper arm still, slowly curl the weight upwards until the
dumbbell is at around shoulder level. Pause briefly and
then lower back to starting position.
THE
Peach PLAN
DUMBBELL HAMMER CURLS
4
8
NONE
//08
seated incline bicep curls
^^SUPERSET
Sit back on an incline bench with a dumbbell in each
hand held at arms length. Keep your elbows close to your
torso and rotate the palms of your hands until they are
facing forward. While holding the upper arm stationary,
curl the weights forward while contracting the biceps. Only
the forearms should move. Continue the movement until
your biceps are fully contracted and the dumbbells are at
shoulder level. Hold the contracted position for a second.
Slowly begin to bring the dumbbells back to starting
position as your breathe in.
SEATED INCLINE BICEP CURLS
4
8
30
SECS
arms // phase02
Meggan Grubb
// WORKOUT 7
//phase02
lower body
//01
hip thrust with abduction
Set up the barbell parallel to the bench. Position yourself
on the floor with your shoulder blades resting on the
bench and a resistance band should be placed around the
bottom of your thighs, roll the barbell towards you over
your legs, until it is resting above your hips. Put your
elbows on the bench and your hands on the bar to keep
it steady, brace your core breathe in and squeeze your
glutes to lift your hips and the barbell. Abduct your legs
outwards against resistance band and then back in and
then lower back to start position.
EXERCISE //
HIP THRUST WITH ABDUCTION
SETS //
4
REPS // REST //
10
1 MIN
dumbbell RDLS (elevated toes)
DUMBBELL RDLS (ELEVATED TOES)
THE
Peach PLAN
3
12
1 MIN
//02
Carry out a normal RDLS but place a small plate under
each of your toes to intensify hamstring stretch.
Meggan Grubb
smith machine reverse lunge & lift
Stand upright with the bar of the Smith machine resting
on the back of your shoulders.
Step backwards with one leg and lower your body until
your back knee is just off the floor, maintaining your
balance.
Keep your body upright, head up and hips tilted forwards
throughout.
Push up
And life leg up whilst bending knee and squeeze
your glutes.
SMITH MACHINE REVERSE LUNGE
& LIFT
4
10
leg press
1 MIN
//04
Choose the appropriate weight and set the seat so that
the knees are bent just over right angles. Position feet
about shoulder width apart (wider will target glutes more!)
Try to push through your heels, keeping the knees lined
up over the toes. Extend the legs until nearly straight,
avoiding locking the knees. Lower the weight slowly back
towards the starting position.
LEG PRESS
3
10
lower body // phase02
//03
dumbbell pause squats
//05
^^SUPERSET
Stand up straight while holding a dumbbell, position
yourself with a wide squat stance and toes pointing out
slightly. Bend knees and lower body slowly until thighs are
parallel to floor, whilst maintaining straight posture. Pause
for 3 seconds. Push back up with heels to start position.
EXERCISE //
SETS //
DUMBBELL PAUSE SQUATS
//06
3
REPS // REST //
10
1 MIN
cable pull-throughs
Begin by standing in front of a low cable and attach a rope or handle. Face away from the cable and hold the cable
between your legs whilst standing straight with feet wide apart. Begin movement by reaching through your legs as far as
possible by bending at the hips and keeping the knees only slightly bent. Keeping the arms straight extend through the
hip to stand straight up. All the movement should come from the hips not the upper body!
CABLE PULL THROUGHS
THE
Peach PLAN
4
12
1 MIN
Meggan Grubb
//08
Stand tall with good posture. Step far forward with one
leg while simultaneously lifting up onto the ball of the
back foot. While allowing your chest to remain high in the
air and keeping your shoulders back, bend the knees and
drop your hips downwards straight to the ground. Press
up with your front leg and bring the back foot forward.
Take another step forward with the other leg repeating
the lunge.
BODYWEIGH WALKING LUNGES
4
12
1 MIN
lower body // phase02
bodyweight walking lunges
// WORKOUT 8
//phase02
chest
bench press
//01
Start by lying on a Bench with your feet on the floor.
Unrack the bar with straight arms. Lower it to your
mid-chest. Press it back up until you’ve locked your
elbows. Keep your bum on the bench at all times.
EXERCISE //
BENCH PRESS
THE
Peach PLAN
SETS //
4
REPS // REST //
8-10
1 MIN
//02
chest // phase02
Meggan Grubb
incline dumbell press
Lie back on an incline bench with a dumbbell in each hand, held at shoulder width. Ensuring your palms are facing away
from you, push the dumbbells up with your chest. Lock your arms at the top and then lower down back to starting
position.
INCLINE DUMBBELL PRESS
3
8-10
1 MIN
incline plate press
INCLINE PLATE PRESS
4
10
1 MIN
//03
Lie back on an incline bench with a plate held at shoulder
width. Ensuring your palms are facing away from you, push
the plate up with your chest. Lock your arms at the top
and then lower down back to starting position.
//04
cable flyes
Find yourself two cable pulleys and position them at chest
height. Standing in the middle of them both whilst holding
the pulleys in each hand, step forward slightly and hold
both cables straight in front of you. Part your arms with
a slight bend in your elbows until your arms are straight
out to your sides. Slowly bring your arms back to the
starting position.
CABLE FLYES
THE
Peach PLAN
4
10
NONE
//05
chest // phase02
Meggan Grubb
push-ups
^^SUPERSET
Start in a high plank position (can be done on knees also if found difficult). Hands firmly on the ground, slightly wider
than shoulder width apart and directly below shoulders, lower body keeping your back flat. When chest grazes the ground
push up back to starting position.
PUSH-UPS
4
10
1 MIN
// WORKOUT 9
//phase02
lower body
//01
barbell squats
EXERCISE //
Place barbell on top of traps and your chest should be
lifted whilst your head is facing forward. Flex at the hips
and bend at the knees to lower, keeping torso upright
throughout. Continue down until upper leg contacts the
lower leg. Then, pushing from the heel return to start
position and squeeze those glutes!
//02
dumbbell lunges (elevated front foot)
Place a plate or box in front of you. Carry out a normal
static lunge but with front foot resting on the elevation!
DUMBBELL LUNGES (ELEVATED
FRONT FOOT)
THE
Peach PLAN
4
8 PER
LEG
1 MIN
BARBELL SQUATS
SETS //
5
REPS // REST //
10
1 MIN
smith machine split squats
SMITH MACHINE SPLIT SQUATS
//04
4
8 PER
LEG
1 MIN
//03
Place a bench just behind your smith machine so that
when the bar is on your shoulders your foot rests
comfortably on the bench. Position front foot so it is
slightly forward under the bar whilst the other foot is
extended back on the bench. Lower down until your leg
forms a 90 degree angle, by bending the front knee and
keeping your head up at all times. Push off with your leg
and return to start position.
bodyweight split squats
^^SUPERSET
When all reps are completed on this exercise rack the bar and move over to the bench alone and repeat this exercise
with just your bodyweight!
BODYWEIGHT SPLIT SQUATS
4
8 PER
1 MIN
lower body // phase02
Meggan Grubb
//05
dumbbell front squat into reverse lunge
Start with a dumbbell in hand and move into a squat
by flexing at the hips keeping your chest lifted, stay
low throughout whole movement! Stay in the low squat
position and lunge backwards with your left leg, then
return to low squat position and lunge back with your
right leg. This is one rep.
EXERCISE //
DUMBBELL FRONT SQUAT INTO
REVERSE LUNGE
THE
Peach PLAN
SETS //
3
REPS // REST //
10
1 MIN
crossover walking lunges
CROSSOVER WALKING LUNGES
4
20
1 MIN
//06
Stand with your arms by your sides. Keep your right leg
still. With your left leg, lunge forward and laterally over
your right leg. Land on your left heel. Keep your chest
high and back as straight as possible. Continue with this
method walking forward swapping legs each time.
lower body // phase02
Meggan Grubb
HIIT CIRCUITS
40 secs per exercise, 4 rounds, 1 minute rest between
circuits.
So here we have a few little HIIT circuits to help get that
cardio fix in without too much of the boring cardio! I like
to do these quick and simple but very effective circuits
to get my heart rate up and to get very sweaty! I would
usually suggest to incorporate one of these in after a
lower or upper body workout, 1-3 times a week depending
on how much cardio you like to do!
THE
Peach PLAN
hiit circuits //
Meggan Grubb
// OVERVIEW
hitt
ii circuits
CIRCUIT 1
EXERCISE //
SQUAT JUMPS SIDE TO SIDE
OPPOSITE FOOT TO HAND TOUCH
SPLIT SQUAT JUMPS
SPIDER LEGS
CIRCUIT 2
BOX JUMPS
JUMP SQUAT ON EACH SIDE OF BOX
JUMPING TAPS ON BOX
JUMP LUNGES ON BOX
CIRCUIT 3
BURPEE INTO SQUAT JUMP
SCISSOR LEG
2 SQUAT WALKS INTO JUMP SQUAT
HIGH KNEES
CIRCUIT 4
SQUAT JUMP INTO JUMP LUNGES
SQUAT JUMP OFF BOX/CRAB WALK ON
LUNGE OFF BOX AND LIFT
TOE TAPS
// CIRCUIT 1
//01
Start in squat position, jump to your side and land into
another squat position. Jump back to original position.
SQUAT JUMPS SIDE TO SIDE
//02
OPPOSITE FOOT TO HAND TOUCH
Lie on a mat with your arms extended outwards next to your head. Reach your right arm, whilst lifting your left leg until they meet
in the middle. Alternate Sides.
//03
SPLIT SQUAT JUMPS
Start in a lunge position, jump upwards and land back into
the starting position. Alternate legs halfway through time.
THE
Peach PLAN
//04
SPIDER LEGS
Start in a high plank position, only your legs will move. Jump your legs out so they are more than hip width apart and
then jump back into original position.
hiit circuits //
Meggan Grubb
// CIRCUIT 2
(BOX)
//01
BOX JUMPS
Get yourself some form of elevation, squat down and jump
upwards onto the box.
//02
JUMP SQUAT ON EACH SIDE OF BOX
THE
Peach PLAN
Start in a squat position on one end of the box so one
leg is on the box and one is on the ground. Jump across
and repeat on the other end of the box.
hiit circuits //
Meggan Grubb
//03
JUMPING TAPS ON BOX
Position yourself in front of your box. Start with one foot resting on the edge of the box and then jump so that your
other leg lands on the box as if you are tapping the box with each foot.
//04
JUMP LUNGES ON BOX
Similar to normal jumping lunges except your front foot of
the lunge will be elevated on the box.
// CIRCUIT 3
(DUMBBELL)
BURPEE INTO SQUAT JUMP
//02
SCISSOR LEG
Whilst sitting on the floor and holding a dumbbell in your
hands, keeping your legs straight alternate lifting one up
at a time.
THE
Peach PLAN
//01
Start with a dumbbell resting face up on the ground,
leaning on the face whilst holding a high plank position,
grip the dumbbell with your hands and whilst holding the
dumbbell jump into the air landing in a squat position.
Return to leaning on the dumbbell and jump your legs out
behind you into a burpee, and repeat.
hiit circuits //
Meggan Grubb
//03
Start in a squat position, walk to your right twice
remaining in your low squat stance and then jump into a
squat jump. Then repeat movement walking to your left.
2 SQUAT WALKS INTO JUMP SQUAT
//04
HIGH KNEES
Whilst holding a dumbbell in your hands, run in place
whilst lifting your knees high to the level of your waist.
// CIRCUIT 4
(BOX)
//01
SQUAT JUMP INTO JUMP LUNGES
Start in a lunge position, jump into the alternate lunge and
then jump into a squat.
//02
SQUAT JUMP OFF BOX/CRAB WALK ON
THE
Peach PLAN
Stand in front of a box in a squat position, lift one leg
onto the box whilst remaining in this stance throughout,
and then lift the other leg onto the box so you are in a
squat position but now on the box rather than the ground.
Jump squat off back to the starting position.
hiit circuits //
Meggan Grubb
//03
LUNGE OFF BOX AND LIFT
Resting one leg on the box lunge back with the other leg off the edge of the box and then lift the leg on the ground,
bending your knee up to your waist. Swap legs halfway through time.
//04
TOE TAPS
Get into a high plank position. Reach your right hand to
meet you left foot and alternate each time.
Try not to arch back here!
ABS CIRCUITS
30 secs per exercise, 3 rounds, 1 minute rest between
circuits.
Now let’s move on to some abs! Abs is a funny one I
think as you are almost always using your core throughout
most exercises especially compound movements such as
squats, hip thrusts, bench press etc (and there’s definitely
a lot of those in this guide!) But it is always handy to get
in a little bit of isolation movements in there too so here
are some circuits I’m loving. I would suggest training abs
maybe 1-2 times a week depending on your goals. But
please don’t forget the biggest part of visually seeing abs
is through diet and eating all the good foods!
THE
Peach PLAN
abs circuits //
Meggan Grubb
// OVERVIEW
abs circuits
CIRCUIT 1
EXERCISE //
MOUNTAIN CLIMBER JUMPS
90 DEGREE LEG REACH
DUMBBELL TO KNEE CRUNCH
V SIT
CIRCUIT 2
MOUNTAIN CLIMBERS OFF BOX
SCISSOR LEGS
PLANK UP AND DOWN BENCH
AB CRUNCH ON BOX
CIRCUIT 3
SCISSOR WITH ABDUCTION
IN AND OUT AB CRUNCH
PLANK WITH SHOULDER TAPS
TOE TAPS
CIRCUIT 4
LYING PLATE TO FOOT PASS
RUSSIAN TWIST WITH LIFT
90 DEGREE OBLIQUE REACH
LEG RAISE INTO PLATE RAISE
// CIRCUIT 1
(DUMBBELL)
//01
MOUNTAIN CLIMBER JUMPS
Leaning your hands on a dumbbell with your legs out behind you (if leaning on dumbbell is too difficult do without!) bend
one of your legs and jump it in towards your torso, jump that leg back bringing the alternate leg in.
//02
90 DEGREE LEG REACH
Lying back on a mat, lift your legs up to a 90 degree
angle. Reach your dumbbell up towards your feet and then
lye
lie back down.
THE
Peach PLAN
//03
DUMBBELL TO KNEE CRUNCH
Lying on a matt with your arms fully extended behind your
head whilst holding a dumbbell. Bending one knee and lifting it towards your torso bring the dumbbell to meet the
knee in the middle. Alternate sides halfway through time.
//04
V SIT
Begin by lying completely flat on the ground, lifting your arms and legs at the same time, brace your abs until you meet
in the middle in a V position.
abs circuits //
Meggan Grubb
// CIRCUIT 2
(BOX)
//01
MOUNTAIN CLIMBERS OFF BOX
Resting your feet on a box and holding a high plank
position so your hands are on the ground. Bend one knee
and bring it so it is approximately under the hip. Return to
starting position and alternate between legs each time.
//02
SCISSOR LEGS
Whilst sitting on the box, keep your legs straight and alternate lifting one up at a time.
THE
Peach PLAN
abs circuits //
Meggan Grubb
//03
Starting in a high plank position in front of your box, lift
one hand onto the box and then the other so you are in
the same position as the starting position except on the
box. Bring one arm off the box, one after the other to
return to starting position. Try to do this exercise quickly!
PLANK UP AND DOWN BENCH
//04
AB CRUNCH ON BOX
Sitting on a box, start with your legs completely extended
in front of you whilst keeping your torso upright. Bring
your knees into your stomach and then return to starting
position.
// CIRCUIT 3
//01
SCISSOR WITH ABDUCTION
//02
IN AND OUT AB CRUNCH
Start with your legs completely extended in front of you
whilst keeping your torso upright. Bring your knees into
your stomach and then return to starting position.
THE
Peach PLAN
Whilst sitting on the floor keep your legs straight
alternate lifting one up at a time and then abducting your
legs outwards. So right leg will move up, then the left and
then the abduction.
abs circuits //
Meggan Grubb
//03
Get into a plank position and lift one arm to tap your
opposite shoulder.
PLANK WITH SHOULDER TAPS
//04
TOE TAPS
Get into a high plank position. Reach your right hand to
meet you left foot and alternate each time. Try not to
arch back here!
// CIRCUIT 4
(PLATE)
//01
Lying completely flat with a plate in your hands, bend
your knees in while passing the plate onto your ankles.
Extend your legs and arms outwards so you are lying flat
again and then repeat, passing the plate back to your
hands.
//02
RUSSIAN TWIST WITH LIFT
Keeping your feet off the ground with a slight bend in
your knees and your torso upright. Start with a plate and
twist your torso to the right side until your arms are parallel to the floor. Then lift the plate up in the air so it is
above your head and twist to the left side.
THE
Peach PLAN
LYING PLATE TO FOOT PASS
//03
90 DEGREE OBLIQUE REACH
Lying back on a mat, lift your legs up to a 90 degree angle. Reach your plate up to the left of your feet and then
to the right of your feet.
//04
LEG RAISE INTO PLATE RAISE
Start by lying completely flat on the floor, raise your legs
into the air as close to a 90 degree angle as possible and
then whilst holding a plate in your hands lift your arms
to meet in the middle. Slowly lower your legs followed by
your arms to return to starting position.
abs circuits //
Meggan Grubb
BOOTY FINISHERS
40 secs per exercise, 4 rounds, 1 minute rest between
circuits.
Okay so here’s another brand new Peach Plan section I’m
so excited about as I absolutely love doing these little
circuits at the end of a lower body session to really end
on a burn and walking out the gym like a jellyfish! It’s
totally up to you how often you chose to do these, you
could do one at the end of every lower body workout if
you fancied or you could not do any at all. It’s completely
your choice but definitely do give at least one a try to
see the difference it can make to your leg/booty workout!
THE
Peach PLAN
booty finishers //
Meggan Grubb
// OVERVIEW
booty finishers
CIRCUIT 1
EXERCISE //
REVERSE LUNGES
CRAB WALK
BOX JUMPS
CIRCUIT 2
REVERSE LUNGE AND LIFT
KNEEL INTO SQUAT JUMP
SIDE LUNGES
CIRCUIT 3
SUMO PAUSE SQUATS
SUMO SQUAT INTO CURTSEYS
SUMO SQUAT JUMP
CIRCUIT 4
LOW SQUAT INTO REVERSE LUNGE
SQUAT JUMP INTO CLOSE SQUAT JUMP
RDL INTO SQUAT
// CIRCUIT 1
//01
Start by standing on a box, lunge back with your left leg
and then bring the leg back up to standing but without
resting the foot down too much and then repeat. Alternate legs halfway through time.
//02
CRAB WALK
Stand in front of a box in a squat position, lift one leg
onto the box whilst remaining in this stance throughout,
and then lift the other leg onto the box so you are in a
squat position but now on the box rather than the ground.
Then bring your legs back down to starting position one
at a time remaining low all the time.
THE
Peach PLAN
REVERSE LUNGES
//03
Get yourself some form of elevation, squat down and jump
upwards onto the box.
BOX JUMPS
booty finishers //
Meggan Grubb
// CIRCUIT 2
(DUMBBELL)
//01
REVERSE LUNGE AND LIFT
Take a step back with your left foot and lower into a
lunge, then lift that same leg up to your chest and repeat.
Alternate legs halfway through time.
THE
Peach PLAN
booty finishers //
Meggan Grubb
//02
KNEEL INTO SQUAT JUMP
Start in a lowered squat position whilst holding a dumbbell, using momentum push up off the floor with your heels into
a jump and land back into the squat position, lower the right leg to the ground and then the left leg to the ground to a
kneeling position and then repeat by coming back up into the squat position and into the squat jump. Keep the weight in
the heels and stay low at all times.
//03
SIDE LUNGES
Staying low, take a slow, lateral step to the right. Keep
your toes pointed forward and stay low. Extend the left
knee, driving your weight to the right, flexing the knee
and hip into a side lunge. Pause at the bottom and then
return to standing and repeat on the other side.
// CIRCUIT 3
(BOX)
//01
SUMO PAUSE SQUATS
Place two boxes slightly wider than hip width apart and
stand with one leg on each box so you will be at a wide
squat position. Squat down and pause for 2-3 seconds and
then return to starting position.
//02
SUMO SQUAT INTO CURTSEYS
Place two boxes slightly wider than hip width apart and stand with one leg on each box so you will be at a wide squat
position. Squat down and place your left leg behind your right, taking a wide, lateral step behind the front leg. This foot
should now be off the box and on the ground. Descend into a lunge by bending your knees, lowering your body straight
down. Bring this leg back up into your sumo squat position and squat down again, now this time alternating the curtsey
movement to the right leg.
THE
Peach PLAN
booty finishers //
Meggan Grubb
//03
Place two boxes slightly wider than hip width apart and
stand with one leg on each box so you will be at a wide
squat position. Squat down and jump up into a squat jump
landing back into a squat position.
SUMO SQUAT JUMP
// CIRCUIT 4
(PLATE)
LOW SQUAT INTO REVERSE LUNGE
//01
Start with a plate in hand and move into a squat by flexing at the hips keeping your chest lifted, stay low throughout
whole movement! Stay in the low squat position and lunge backwards with your left leg, then return to low squat
position and lunge back with your right leg.
//02
SQUAT JUMP INTO CLOSE SQUAT JUMP
Start by standing straight with feet together whilst holding
a plate, jump up separating your feet in mid air so that
you land in a squat position. Jump up and out of the squat
so you land back in the starting position bringing your feet
together on landing.
THE
Peach PLAN
//03
RDL INTO SQUAT
Whilst holding a plate in your hand, keeping your shoulders
back and knees slightly bent lower the plate by moving
your bum back as far as you can into a Romanian Deadlift.
Then when you come up to standing go straight down
into a squat position.
booty finishers //
Meggan Grubb
THANK YOU
Thank you so much for joining me on this wonderful
peachy journey to peachiness! I hope you absolutely
loved/are still loving the plan and all the workouts it
brings. I really hope this plan develops you not only
physically but mentally too. Since the first Peach Plan I am
so proud and humbled by how incredible this community
really is full of women supporting each other and being
so kind and caring for one another. If you are part of
the Community on the Facebook group I’m sure you’ve
experienced the love it brings to life!! I couldn’t be happier
to be apart of such a beautiful bunch of people working
on themselves and lifting each other up along the way.
The Peach Plan to me started off as just a workout guide
but now I feel it is so much more than that, it’s a lifestyle
thanks to each and every one of you.
Meggan Grubb X