All Cheeked UpPrograms
Plans you can repeat
Free programs are fully written out. Premium programs show a sample session and a planning price. Card checkout for programs is not open yet.
The Cheek Starter
A four-week introduction to glute strength for people who want clear exercises, repeatable sessions, and no guesswork. You will practice squats, bridges, and single-leg work you can do at home.
4 weeks · 3 days a week
The Home Peach Project
A four-week home plan built around bodyweight, a resistance band, and a couch you trust. It is for people who want glute work without waiting for a gym.
4 weeks · 3 days a week
No Half-Assed Leg Day
A four-week gym plan with two lower-body sessions. Squats, hinges, and hip thrusts share the week so the glutes get direct work and the rest of the legs stay invited.
4 weeks · 2 days a week
Peach Progression
An eight-week progressive resistance plan. Weeks get gradually heavier, then ease back before the next block. The full week-by-week loads are part of the paid program.
8 weeks · 3 days a week · $39 planning price
The Heavy Cheek Club
A twelve-week strength and muscle block for experienced lifters. Expect heavier squats and deadlifts, plus hip thrusts that actually move. The full calendar is paid.
12 weeks · 4 days a week · $69 planning price
Built From Behind
A six-week lower-body strength block with room for athletic work: hinges, split squats, and a little speed. The full progression is a paid plan.
6 weeks · 3 days a week · $29 planning price