The Peach Plan:
BOOTY & LEGS
Meggan Fit Music
8 Week glutes and legs training plan
Prime and Grow your glutes
Detailed workout plan
Important warm-up routine
Instructional exercise notes and photos
Brief nutrition guide
Easy healthy recipes
Over 35 pages of information!
Join The Peachy Community:
http://bit.ly/ThePeachyCommunity
The Peach Plan
BOOTY & LEGS EDITION
WELCOME!
Welcome to my first ever workout plan! If you know me, you know how much I
love to train my glutes, so of course my first workout plan has got to be booty
focused! This plan is a clear step-by-step guide, where I share my top tips and
tricks to help you grow your booty to a size you never thought it could grow. It
includes all my absolute favourite exercise, which have been the most
effective for my transformation. LET’S ALL GROW BIG BUMS AND BE HAPPY.
Although this plan is solely glutes-focused, I would strongly advise you to train
other areas of your body throughout the week. Use this workout plan on your
lower body days! Personally, I aim to work my legs and booty 2-3 times per
week, however the amount you choose to do totally depends on the rest of
your training regime. The only thing I would say is to avoid training lower body
on two consecutive days. Give that booty at least one day of rest in between
training it! Those muscles have got to have time to rest and repair, so your
booty has the chance to grow bigger! And don’t forget to keep progressing
with your training: You should try to increase your weights whenever you feel
you can to really push that growth.
Also, a lot of these exercises will work the other muscles in your legs as well as
your booty, but the key to making sure you work your glutes as much as you
can in any legs exercise is GLUTES ACTIVATION.
The Peach Plan
BOOTY & LEGS EDITION
Activation // warm-up routine
Activation
// Wake up the peach
These exercises should be performed before every workout. They are
essential in order to WAKE UP YO BOOTY. If you spend a lot of time sitting at a
desk, your glutes muscles are rarely activated properly. However, whether or
not you have an active job, PLEASE don’t neglect this warm-up routine.
ACTIVATION IS KEY to ensure your glutes get as much out of every
contraction, in every rep, in every exercise, in every workout as possible!
These exercises should be performed before any booty workout. Aim to do at
least two of these exercises before every workout in The Peach Plan. I use a
resistance band to increase the intensity, but if you don’t have one, it is totally
fine without!
// WARM-UP ROUTINE
The Peach Plan
EXERCISE
SETS
REPS
Lying Locust
2
10 - 12
Glute Bridge
2
10 - 12
Kickbacks
2
10 - 12
Squat Walks
2
10 - 12
BOOTY & LEGS EDITION
Activation // warm-up routine
// WARM-UP ROUTINE Exercises
Lying Locust
Whether you’re lying on a matt or on a bench, the key to this one is keeping
your hips flat on the surface. Raise both your legs whilst SQUEEZING your bum
and hold for 3 seconds, before lowering back down.
Glute Bridge
Lie on a matt for comfort. Keeping your upper-back on the floor, bend your
knees to around 90 degrees and keep feet flat on the floor. It is VERY
important to keep heels down at all times. Squeeze your glutes and lift your
hips. Hold for 3 seconds and then lower.
The Peach Plan
BOOTY & LEGS EDITION
Activation // warm-up routine
Kickbacks
Get onto your 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 then
lower that leg. Repeat with the other leg, alternating legs each rep.
Squat Walks
Start in a squat position (bending at the knees) and walk forwards, staying in
this position throughout. Exaggerate each step by really pushing back into
your glutes whilst walking.
The Peach Plan
BOOTY & LEGS EDITION
PHASE ONE // workout overview
Phase One
// Primer: weeks 1-3
This is essentially the first layer of your booty growth. Think of the Primer
phase as getting to grips with the general movements needed for that peach
to plump. Please don’t skip this phase! It is just as effective as Phase Two and
is the key to setting you up for growth! This section includes Workouts A, B
and C and each workout should be alternated over the first 3 weeks on your
lower body workout days.
Example:
Monday - Workout A
Tuesday - Other training or Rest
Wednesday - Other training or Rest
Thursday - Workout B
Friday - Other training or Rest
Saturday - Workout C
Sunday - Other training or Rest
*Rest 30 secs-1 minute between sets.
The Peach Plan
BOOTY & LEGS EDITION
PHASE ONE // workout overview
// Workout A
EXERCISE
SETS
REPS
Dumbell Squats
4
8
Bulgarian Split Squats
4
12
Dumbell Hip-Thrusts
4
12
Dumbell Kickbaks
4
15
EXERCISE
SETS
REPS
Kettlebell Goblet Squat
4
8
Kettlebell Walking Lunges
4
12
Kettlebell Kneel & Squat
4
12
Kettlebell Pulse Squat
4
15
EXERCISE
SETS
REPS
Dumbbell Reverse Lunges
4
8
Dumbbell Squat Jumps
4
12
Dumbbell Step-Ups
4
12
Side Lying Dumbbell Leg Lift
4
15
// Workout B
// Workout C
The Peach Plan
BOOTY & LEGS EDITION
PHASE ONE // primer
// Workout A exercises
Dumbbell Squats
Stand up straight, holding a dumbbell by your sides in each hand. Position
yourself in a wide squat stance, with your toes pointing out slightly. Bend
knees and lower body slowly until thighs are parallel to floor, whilst
maintaining straight posture. Push through the heels, back to the start position.
Bulgarian Split Squats
Stand with your Back facing a bench or box and reach one foot back to rest on
top of it. Lower your back knee towards the ground by bending your front leg.
Push through the front heel, back to the start position.
The Peach Plan
BOOTY & LEGS EDITION
PHASE ONE // primer
Dumbbell Hip-Thrusts
Rest shoulder-blades on a bench, bend knees to about 90 degrees, keeping
feet flat on the floor. Point your toes out slightly and place a dumbbell across
your hips, just below the stomach. Squeeze your glutes and lift your hips. Hold
for 3 seconds and lower back down.
Dumbbell Kickbacks
Get onto your hands and knees, place a light dumbbell behind one knee and
squeeze leg to keep in place. Thrust that leg back as though you are kicking
whilst still squeezing the dumbbell in place and squeezing your bum all the
time. When your leg is fully extended behind you (it will be bent due to
holding dumbbell in place) hold the squeeze for 3 seconds and then lower
that leg and alternate between legs each rep.
The Peach Plan
BOOTY & LEGS EDITION
PHASE ONE // primer
// Workout B exercises
Kettlebell Goblet Squat
Stand holding the handles of a kettlebell close to your chest, keep feet wide
apart and toes pointing slightly out. 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.
Kettlebell Walking Lunges
Holding a kettlebell in each hand, begin with feet shoulder width apart. Step
forward with one leg, flexing the knees to drop the hips. Lower until your back
knee nearly touches the ground (but DOESN’T touch the ground) and then
alternate between legs.
The Peach Plan
BOOTY & LEGS EDITION
Kettlebell Kneel & Squat
Grab a matt 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 your weight in the
heels and stay low at all times!
Kettlebell Pulse Squat
Place feet at hip-width apart and your chest lifted, holding the kettlebell
between your legs. Lower into squat by bending at the knees and trying not to
let your knees go over your toe line. Rather than coming straight back up to
the starting position, pulse up and down a few inches twice, then return to
starting position and then repeat!
The Peach Plan
BOOTY & LEGS EDITION
PHASE ONE // primer
// Workout C exercises
Dumbbell Reverse Lunges
Holding dumbbells by your sides take a step back with one leg and lower
knee just above floor level by bending the front leg to a 90 degree angle. Push
yourself upwards with your thigh muscles and return to starting position and
repeat the movement with your other leg.
Dumbbell Squat Jumps
Hold dumbbells by your sides and drop your hips to a squat position. When
your thighs are parallel to the ground, jump up explosively, straightening your
legs and lifting your stomach up. Land softly and repeat.
The Peach Plan
BOOTY & LEGS EDITION
PHASE ONE // primer
Dumbbell Step-Ups
Have a step or box ready to use, step onto the platform with one foot and
press through that heel as you step up. Return to starting position and swap
legs.
Side Lying Dumbbell Leg Lift
Rest one arm on the floor to stabilise yourself, whilst the other arm holds the
weight on the side of your glutes. Your legs should be extended and stacked
on top of each other. Slowly raise the top leg as high as you can, pause for 3
seconds and then lower. Repeat for reps, before swapping sides.
The Peach Plan
BOOTY & LEGS EDITION
PHASE two // workout overview
Phase Two
// Growth: weeks 4-8
Okay, so now you are SO ready for Phase 2! It’s time to get serious for the next
5 weeks and really get those glutes growing. You got this!!!
In this phase, we’re introducing even more exercises and bigger compound
movements to try and push for that peachy size. This section includes 4
different higher-volume workouts, with even more exercises per session. We’re
going to be doing supersets (two exercises back to back with no rest), we’re
going to be doing bigger lifts, using more weights, more equipment and cool
exercises you may never have tried before! You’re also welcome to mix and
match these exercises as the weeks go on.
Example:
Monday - Workout A
Tuesday - Other training or Rest
Wednesday - Workout B
Thursday - Other training or Rest
Friday - Workout C
Saturday - Other training or Rest
Sunday - Other training or Rest
Monday - Workout D
*Rest 1 minute between sets.
The Peach Plan
BOOTY & LEGS EDITION
PHASE two // workout overview
// Workout A
EXERCISE
SETS
REPS
Barbell Pulse Squats
4
12
Barbell Squat Walk
4
12
Barbell Curtsey Lunges
4
12
Barbell Romanian Deadlifts
4
12
Barbell Glute Bridges
4
12
EXERCISE
SETS
REPS
Cable Squat Pull-Through
4-5
10 - 12
Cable Walk Backs
4-5
10 - 12
Cable Kickbacks
4-5
10 - 12
Cable Squats (superset)
4-5
10 - 12
Cable Jump Squats (superset)
4-5
10 - 12
Cable Bench Bent-Leg Deadlifts
4-5
10 - 12
// Workout B
The Peach Plan
BOOTY & LEGS EDITION
PHASE two // workout overview
// Workout C
EXERCISE
SETS
REPS
Barbell Hip-Thrusts
3-4
6-8
Barbell Glute Bridges
3-4
6-8
Barbell Squats (superset)
3-4
6-8
Bodyweight Jump Squats
(superset)
3-4
6-8
Barbell Deadlifts
3-4
6-8
Barbell Split Squats
3-4
6-8
EXERCISE
SETS
REPS
Romanian Dumbbell Deadlift
3-4
8 - 10
Single Leg Press (superset)
3-4
8 - 10
Kickback Circles (superset)
3-4
8 - 10
In & Out Bodyweight Jump Squats
3-4
8 - 10
Single Leg Smith Machine Split
Squat (superset)
3-4
8 - 10
Bodyweight Single Leg Split
Squats (superset)
3-4
8 - 10
// Workout d
The Peach Plan
BOOTY & LEGS EDITION
PHASE two // Growth
// Workout A exercises
Barbell Pulse Squats
Place barbell on top of traps, keeping your chest lifted and your head 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, pulse up and down a few
inches twice. Then, push through your heels to return to the start position and
squeeze those glutes!
Barbell Squat Walk
Place barbell so it is resting on top of traps. Start in a squat position, bending
at the knees and walk forwards, staying in this position throughout. Exaggerate
each step by really pushing back into your glutes whilst walking and keeping
the pressure through the heels.
The Peach Plan
BOOTY & LEGS EDITION
PHASE two // Growth
Barbell Curtsey Lunges
Place barbell so it is resting on top of traps. Start from standing and step your
left leg behind you and to the right, so that your thighs cross whilst bending
both knees as if you were curtseying. Return to standing and swap sides, this
is 1 rep.
Barbell Romanian Deadlifts
Hold bar at hip level with a pronated grip (palms facing down) keeping your
shoulders back and knees slightly bent. Lower the bar by moving your bum
back as far as you can. This will normally get the bar to just below your knee,
depending on your hamstring flexibility. DEFINITELY avoid going any lower
than that, or you will be using your back. When you reach this point, drive the
hips forward to get back to starting position, standing tall again.
The Peach Plan
BOOTY & LEGS EDITION
PHASE two // Growth
Barbell Glute Bridges
Begin by lying on the ground with a barbell placed just above your hips (use a
pad for comfort). Start the movement by driving through your heels, extending
your hips vertically through the bar. Your weight should be supported by your
heels and upper back. Extend as far you can and then return to starting
position.
The Peach Plan
BOOTY & LEGS EDITION
PHASE two // Growth
// Workout B exercises
Cable Squat Pull-Through
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. Stand up 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 hips to stand up straight. All the
movement should come from the hips, not the upper body!
Cable Walk Backs
Stand facing in front of a cable with a rope or handle attached. Hold the
attachment while standing in a squat position and begin to walk backwards
while staying in your low squat position, ensuring you push back into your
glutes.
The Peach Plan
BOOTY & LEGS EDITION
PHASE two // Growth
Cable Kickbacks
Attach an ankle cuff to a low cable attachment and put the cuff around your
ankle. Stand, facing the cable machine and hold the cable frame for support.
Kick the attached leg back, squeezing your glutes the whole time. When fully
extended, hold for 3 seconds and then control the leg slowly back to starting
position.
Cable Squats/Cable Jump Squats (superset)
Facing the cable and holding the attachment, stand with feet at hip-width
stance, your back straight and chest lifted. Squat down, bending your knees
and keeping weight in your heels. Press through your heels and return to start
position, squeezing your glutes. When reps are completed, go straight into the
cable jump squats by repeating the same movement but adding an explosive
jump from the low squat position.
The Peach Plan
BOOTY & LEGS EDITION
Cable Bench Bent-Leg Deadlifts
Attach a rope or handle to a low cable and stand on a bench straight in front of
the cable machine, holding the attachment. Keeping your back straight, bend
at the knees, keeping your head up. Return to start position, keeping weight in
your heels throughout.
The Peach Plan
BOOTY & LEGS EDITION
PHASE two // Growth
// Workout C exercises
Barbell 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.
Barbell Glute Bridges
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. Your bodyweight should be supported by
your heels and upper back. Extend as far you can and then return to starting
position.
The Peach Plan
BOOTY & LEGS EDITION
PHASE two // Growth
Barbell Squats/Bodyweight Jump Squats (superset)
Place barbell on top of traps, with your chest lifted and your head 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! When
reps are completed, place barbell down and go straight into a set of jump
squats.
Barbell Deadlifts
Have barbell ready in front of you and stand with feet hip width apart, with the
bar 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 naturally arched. Lift the weight upward by
driving through the heels and driving your hips forward.
The Peach Plan
BOOTY & LEGS EDITION
PHASE two // Growth
Barbell Split Squats
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 your 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 start position.
The Peach Plan
BOOTY & LEGS EDITION
PHASE two // Growth
// Workout D exercises
Romanian Dumbbell Deadlift
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. This will normally get
the dumbbells to just below your knee, depending on your hamstring
flexibility. DEFINITELY avoid going any lower than that, or you will be using
your back. When you reach this point, drive the hips forward to get back to
starting position, standing tall again.
Single Leg Press/Kickback Circles (superset)
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! Superset with bodyweight kickback
circles. Similar to a regular kickbacks, but rather than bringing the leg straight
back down, rotate leg with a circular motion whilst squeezing the glutes (see
example here).
The Peach Plan
BOOTY & LEGS EDITION
PHASE two // Growth
In & Out Bodyweight Jump Squats
Start by standing straight with feet together. 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.
Single Leg Smith Machine Split Squat/Bodyweight Single Leg Split Squats
(superset)
Place a bench just behind your smith machine so that when the bar is on your
shoulders, your back 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. 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.
The Peach Plan
BOOTY & LEGS EDITION
Peach Fuel
Let’s talk a little bit about macronutrients and how they will benefit you during
your training. Food is so so key to BUILDING THAT BOOTY. If you aren’t fuelling
your workouts, your workout performance will suffer. If you’re not putting
energy back into your body AFTER workouts, your muscles will have no fuel to
help them recover and grow! You’ve got to feed those glute muscles if you
want to see them develop. PLEASE DON’T BE SCARED OF CARBS.
// Macronutrients: My BRIEF GUIDE
Protein
Protein is SO so essential to muscle growth. There is a common
misconception that protein and protein shakes will make you ‘bulky’ and
should only be used by bodybuilders, but this is point blank not true! Protein
provides the building blocks for muscle growth! So, you will definitely need to
have adequate protein consumption. I aim to eat a high protein source in every
meal, as well as a protein shake after workouts.
My favourite protein sources are: Chicken, fish, eggs, cottage cheese, quorn meat,
nuts, beans, pulses, quality protein powders.
Fats
Fats are a great part of the diet. I think fats are given a bad name, because they
are associated with some unhealthy foods, however, proper fat consumption is
very important. They are not only so necessary for booty growth, but they also
help brain function, hormone function and have lots of other health benefits.
Fats don’t have to make you fat; simply, consuming excess calories will.
My favourite fat sources are: Avocado, nuts, extra virgin olive oil, coconut oil,
pumpkin seeds, chia seeds, peanut butter, almond butter.
Carbs
These can be so so soooo important to your training - please do not neglect
them. My diet usually contains 40%-55% carbs!!
My favourite carb sources are: Wholegrain rice, quinoa, sweet potatoes, oats,
pasta, wholemeal bread, vegetables, fruit.
The Peach Plan
BOOTY & LEGS EDITION
Peach Fuel
// Food
Pre-Workout Ideas
Eating before training is important, as neglecting to fuel up could result in low
blood-sugar levels, making you dizzy and fatigued. This will harm your
performance in the gym and your workout is likely to just all around suck. I try
not to leave less than 30 minutes between eating and working out and I base
my pre-workout fuel on carbs.
FUEL CORRECTLY, snack ideas: A banana, oats, wholegrain bread, fruit and
yoghurt.
Post-Workout Ideas
How you treat your body after a workout really determines your booty growth.
After your workout, your glutes will have tiny microscopic tears, due to the
exercise you have just done. At this point, the booty is in the repair cycle and
desperately needs the right healthy intake of fats, carbs and protein. To ensure
the most amount of growth possible, focus on consuming high-protein food
after working out.
FUEL CORRECTLY, snack ideas: greek yoghurt and fruit, tuna on toast, apple with
peanut butter, smashed avocado on wholemeal bread, rice cakes with almond
butter.
The Peach Plan
BOOTY & LEGS EDITION
Peach Fuel
// RECIPE: Smashed avocado, eggs, salmon and feta on toast
Ingredients:
1/2 Avocado
Salt, pepper and chilli flakes
1-2 eggs
50g Smoked salmon
2 slices of brown/wholemeal bread
Small amount of feta cheese
Method:
1.
Put avocado into a bowl and mash up using a fork (make sure your
avocado is ripe or this is difficult!) and then add salt, pepper and chili flakes
for flavour *optional*.
2. Toast the bread and prepare your eggs how you like them.
3. Butter your toast and paste on the avocado mix, followed by your eggs.
4. Add salmon on top and sprinkle a little feta over the toast… yum!
The Peach Plan
BOOTY & LEGS EDITION
Peach Fuel
// RECIPE: Avocado, spinach, kiwi and banana smoothie
Ingredients:
½ Avocado
Handful of spinach
1 kiwi fruit
1 banana
1 scoop of protein powder (optional)
300ml milk (any type) or water or both!
A squirt of honey (optional)
Method:
1.
Add all ingredients to a blender and blend.
2. Add ice to cool.
The Peach Plan
BOOTY & LEGS EDITION
Peach Fuel
// RECIPE: Peanut butter & chocolate protein shake
Ingredients:
2 tablespoons of peanut butter
2 tablespoons of unsweetened cocoa powder
1-2 scoops of vanilla or chocolate protein powder
300ml of milk or water or both!
1 banana (optional)
Handful of chia seeds (optional)
A squirt of honey
Method:
1.
Add all ingredients to blender and blend
2. Add ice to cool.
The Peach Plan
BOOTY & LEGS EDITION
Peach Fuel
// RECIPE: Peanut butter protein brownies
Ingredients:
2 egg whites
60ml of Almond/Soy milk
6 oz of Greek Yoghurt
Half a cup of oats
Half a cup of honey
Half a cup of unsweetened cocoa powder
Handful of dates or prunes
1 teaspoon of baking powder
1-2 scoops of vanilla or chocolate protein powder
Handful of chia seeds
3-4 tablespoons of peanut butter/dark chocolate (optional topping)
Method:
1.
Blend all ingredients together
2. Pour Brownie mix on a baking tray
3. Drizzle melted peanut butter and/or dark chocolate on top
4. Bake for 20 minutes at 180 Degrees Celsius.
The Peach Plan
BOOTY & LEGS EDITION
Peach Fuel
// RECIPE: Peanut butter, banana chia seed toast
Ingredients:
2 pieces of wholemeal/brown bread
1 banana
Handful of chia seeds
Teaspoon of butter
A squirt of honey (optional)
Method:
1.
Toast two pieces of bread and then butter toast once it is ready.
2. Chop up the banana and place on top of the toast.
3. Sprinkle chia seeds on top and drizzle on a little honey if wanted
The Peach Plan
BOOTY & LEGS EDITION
Peach Fuel
// RECIPE: Vanilla Blueberry Protein Pancakes
Ingredients:
1 egg
1 banana
1 scoop of vanilla protein powder
Handful of blueberries
1 teaspoon baking powder
A drop of Almond milk
Coconut oil
Method:
1.
Mash up a banana in a bowl with a fork and then add the egg and protein
powder and mix until the mixture is as smooth as possible.
2. Add a drop of milk if necessary to make the mixture a little less thick and
then stir in a handful of blueberries.
3. Scoop a teaspoon of coconut oil onto a non stick frying pan and add
enough mixture for a pancake. When that pancake is done repeat until all
mixture is used up. This should make 2-3 pancakes.
The Peach Plan
BOOTY & LEGS EDITION
Peach Fuel
// Supplements
I personally don’t think that you necessarily need to take lots of supplements,
although I do advise using protein powder. I drink 2 scoops of whey protein
powder with milk after I work out most days (you could use water if you don’t
want to use milk) although I don’t believe protein powder is absolutely
essential as it is possible to get enough protein just through diet! I just like
them for that little extra protein boost.
The other supplement I like to use is BCAAs. These support muscle recovery
and repair and also speed up protein synthesis, meaning more potential
muscle growth for you! They help prevent muscle soreness and can even
improve workout performance. I choose to drink my BCAAs whilst I train and
sometimes in the evenings too.
The Peach Plan
BOOTY & LEGS EDITION
THANK YOU!
Thank you so so much for getting involved with my first ever workout plan and
for being involved with this lovely community we have built together. I love
you guys so much and you inspire me more than you'll ever know. I hope that
this guide is all you’d hoped for and I really really hope you build the peach
you never thought you could!
Once you complete these 8 weeks, please do not stop! Muscle growth takes
time. I want you to use these exercises as a guide to continue with after
reaching the end of The Peach Plan. Mix them up, increase your weights, use
more supersets… just keep going! It will take time, but it will be so so worth it.
Thank you.
Meg x
The Peach Plan
BOOTY & LEGS EDITION