PremiumIntermediate

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.

Who it is for
Intermediate trainees who already know the squat, hinge, and hip thrust.
Length
8 weeks, 3 days
Equipment
Barbell, Bench, Dumbbells, Cables or bands
Author
All Cheeked Up Coaching

Planning price $39. Purchasing premium programs is not open yet. The sample session below is free to read. The Cheek Club is where full access will live.

Session 1: Sample session: Heavy hinge, higher-rep thrust

A preview of week one. The other sessions unlock with the program.

Glute focus

Main lower-body work from The Glute Library.

  1. Romanian deadlift side view: start, hinge down, and stand tall with barbell

    Romanian Deadlift

    4 sets · 6–8 · rest 2 min 30 sec

    Challenging, with one rep left.

  2. Barbell hip thrust side view: start, lift, and return with shoulders on bench

    Hip Thrust

    3 sets · 8–10 · rest 2 min

    Full hip extension, ribs down.

  3. Bulgarian split squat front and side views: start, lower, and return with rear foot on a bench

    Bulgarian Split Squat

    3 sets · 8 each side · rest 1 min 30 sec

    Even reps on both sides.

  4. Cable kickback front and side views: start, kick out or kick back, and return at the cable machine

    Cable Kickback

    2 sets · 12 each side · rest 45 sec

    Finish the set before the back joins in.

Full body add-on

Push, pull, core, and carries from Beyond the Cheeks and Kettlebell Corner.

  1. Dumbbell bench press: start at chest, press up, and lower with control

    Dumbbell Bench Press

    3 sets · 8–10 · rest 1 min 30 sec

    Sample of upper push in the full program.

  2. Single-arm dumbbell row on a bench: start hanging, row to the hip, and lower with control

    Dumbbell Row

    3 sets · 8 each side · rest 1 min 15 sec

    Sample pull volume for the week.

Stretches

Cooldown from The Flex Files — mild tension only, no bouncing.

  1. Pigeon stretch: front shin across the mat, lower torso and breathe, hold and switch sides

    Pigeon Stretch

    2 sets · 45 sec each side · rest 20 sec

    Post-hinge hips.

  2. Standing quad stretch: hold for balance, pull heel toward glute, hold and switch sides

    Standing Quad Stretch

    2 sets · 30 sec each side · rest 15 sec

    Quick front-of-thigh reset.

Progression

  • The paid plan uses four-week waves: add load, then repeat, then a lighter deload before the second block.
  • Purchases are not open yet. The sample session shows the style of the work.

Recovery

  • Three lower-body days need sleep and at least one full rest day.
  • Deload week is part of the program, not a sign you got lazy.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.