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Peaches & Creme

by Leah M.

Program Description

Peaches & Creme is a 5 day gym program designed for those who want to build a powerful lower body especially glutes and quads while staying balanced, capable, and confident in everyday life.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 15, 2025 01:50
  • Last Edited
    Jan 01, 2026 11:34
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.3%
Abs
15.4%
Hamstrings
13.6%
Quadriceps
10.8%
Lower Back
6.4%
Triceps
5.7%
Front Delts
4.3%
Lats
4.3%
Upper Back
4.3%
Biceps
3.6%
Chest
2.9%
Adductors
2.5%
Abductors
2.1%
Stretching
2.1%
Cardio
1.4%
Middle Delts
1.4%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4
Hyperextension
3
15 reps
-
5
Lat Pulldown
2
10 reps
-
6A
Hip Abductor (Machine)
2
15 reps
-
6B
Hip Adductor (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
2
8 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4
Hyperextension
3
15 reps
-
5
Lat Pulldown
2
10 reps
-
6A
Hip Adductor (Machine)
2
15 reps
-
6B
Hip Abductor (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
2
8 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4
Hyperextension
3
15 reps
-
5
Lat Pulldown
2
10 reps
-
6A
Hip Adductor (Machine)
2
15 reps
-
6B
Hip Abductor (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
2
8 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4
Hyperextension
3
15 reps
-
5
Lat Pulldown
2
10 reps
-
6A
Hip Adductor (Machine)
2
15 reps
-
6B
Hip Abductor (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
2
8 reps
+5 lbs
3
Single Leg Hip Thrust
3
15 reps
-
4
Hyperextension
3
15 reps
-
5
Lat Pulldown
2
10 reps
+5 lbs
6A
Hip Adductor (Machine)
2
15 reps
+5 lbs
6B
Hip Abductor (Machine)
2
15 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
2
8 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4
Hyperextension
3
15 reps
-
5
Lat Pulldown
2
10 reps
-
6A
Hip Adductor (Machine)
2
15 reps
-
6B
Hip Abductor (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
2
8 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4
Hyperextension
3
15 reps
-
5
Lat Pulldown
2
10 reps
-
6A
Hip Adductor (Machine)
2
15 reps
-
6B
Hip Abductor (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
2
8 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4
Hyperextension
3
15 reps
-
5
Lat Pulldown
2
10 reps
-
6A
Hip Adductor (Machine)
2
15 reps
-
6B
Hip Abductor (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 5-7
2
Oblique Crunch
3
15 reps
-
3
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 5-7
2
Oblique Crunch
3
15 reps
-
3
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 5-7
2
Oblique Crunch
3
15 reps
-
3
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 5-7
2
Oblique Crunch
3
15 reps
-
3
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 5-7
2
Oblique Crunch
3
15 reps
-
3
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 5-7
2
Oblique Crunch
3
15 reps
-
3
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 5-7
2
Oblique Crunch
3
15 reps
-
3
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 5-7
2
Oblique Crunch
3
15 reps
-
3
Hanging Knee Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
5 reps
-
2
Push Up
2
15 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Single Arm Row (Dumbbell)
2
8 reps
-
6
Romanian Deadlift (Barbell)
3
15 reps
-
7
Side Lying Hip Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
5 reps
+10 lbs
2
Push Up
2
15 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 1-10
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Single Arm Row (Dumbbell)
2
8 reps
-
6
Romanian Deadlift (Barbell)
3
15 reps
+5 lbs
7
Side Lying Hip Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
5 reps
+10 lbs
2
Push Up
2
15 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Single Arm Row (Dumbbell)
2
8 reps
-
6
Romanian Deadlift (Barbell)
3
15 reps
+5 lbs
7
Side Lying Hip Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
5 reps
+10 lbs
2
Push Up
2
15 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Single Arm Row (Dumbbell)
2
8 reps
-
6
Romanian Deadlift (Barbell)
3
15 reps
-
7
Side Lying Hip Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
-5 reps
5-10 reps
+10 lbs
+10 lbs
2
Push Up
2
20 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
5
Single Arm Row (Dumbbell)
2
8 reps
+5 lbs
6
Romanian Deadlift (Barbell)
2
1
-15 reps
-20 reps
+5 lbs
+5 lbs
7
Side Lying Hip Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
-5 reps
5-10 reps
+10 lbs
+10 lbs
2
Push Up
2
20 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Single Arm Row (Dumbbell)
2
8 reps
-
6
Romanian Deadlift (Barbell)
3
15 reps
-
7
Side Lying Hip Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
-5 reps
5-10 reps
+10 lbs
+10 lbs
2
Push Up
2
20 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Single Arm Row (Dumbbell)
2
8 reps
-
6
Romanian Deadlift (Barbell)
3
15 reps
-
7
Side Lying Hip Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
-5 reps
5-10 reps
+10 lbs
+10 lbs
2
Push Up
2
20 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Single Arm Row (Dumbbell)
2
8 reps
-
6
Romanian Deadlift (Barbell)
3
15 reps
-
7
Side Lying Hip Raise
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45-60 mins
RPE 5-6
2
Dynamic Side Plank
3
15 reps
-
3
Dead Bug
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45-60 mins
RPE 5-6
2
Dynamic Side Plank
3
15 reps
-
3
Dead Bug
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45-60 mins
RPE 5-6
2
Dynamic Side Plank
3
15 reps
-
3
Dead Bug
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45-60 mins
RPE 5-6
2
Dynamic Side Plank
3
15 reps
-
3
Dead Bug
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45-60 mins
RPE 5-6
2
Dynamic Side Plank
3
15 reps
-
3
Dead Bug
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45-60 mins
RPE 5-6
2
Dynamic Side Plank
3
15 reps
-
3
Dead Bug
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45-60 mins
RPE 5-6
2
Dynamic Side Plank
3
15 reps
-
3
Dead Bug
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45-60 mins
RPE 5-6
2
Dynamic Side Plank
3
15 reps
-
3
Dead Bug
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
15 reps
-
2
Leg Press
2
5 reps
-
3A
Tricep Pushdown (Cable)
2
10 reps
-
3B
Bicep Curl (EZ Bar)
2
10 reps
-
4
Step-Up (Weighted)
2
8 reps
-
5
Leg Extension
3
8 reps
-
6
Overhead Press (Dumbbell)
2
8 reps
-
7A
Glute Kickback (Cable)
2
15 reps
-
7B
Hip Abductions (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
15 reps
-
2
Leg Press
2
5 reps
+10 lbs
3A
Tricep Pushdown (Cable)
2
10 reps
-
3B
Bicep Curl (EZ Bar)
2
10 reps
-
4
Step-Up (Weighted)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Overhead Press (Dumbbell)
2
8 reps
-
7A
Glute Kickback (Cable)
2
15 reps
-
7B
Hip Abductions (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
15 reps
-
2
Leg Press
2
5 reps
+10 lbs
3A
Tricep Pushdown (Cable)
2
10 reps
-
3B
Bicep Curl (EZ Bar)
2
10 reps
-
4
Step-Up (Weighted)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Overhead Press (Dumbbell)
2
8 reps
-
7A
Glute Kickback (Cable)
2
15 reps
-
7B
Hip Abductions (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
15 reps
-
2
Leg Press
2
5 reps
+10 lbs
3A
Tricep Pushdown (Cable)
2
10 reps
-
3B
Bicep Curl (EZ Bar)
2
10 reps
-
4
Step-Up (Weighted)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Overhead Press (Dumbbell)
2
8 reps
-
7A
Glute Kickback (Cable)
2
15 reps
-
7B
Hip Abductions (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
15 reps
-
2
Leg Press
2
5 reps
+10 lbs
3A
Tricep Pushdown (Cable)
2
10 reps
-
3B
Bicep Curl (EZ Bar)
2
10 reps
-
4
Step-Up (Weighted)
2
8 reps
+5 lbs
5
Leg Extension
2
8 reps
-
6
Overhead Press (Dumbbell)
2
8 reps
+5 lbs
7A
Glute Kickback (Cable)
2
15 reps
-
7B
Hip Abductions (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
15 reps
-
2
Leg Press
2
5 reps
+10 lbs
3A
Tricep Pushdown (Cable)
2
10 reps
+5 lbs
3B
Bicep Curl (EZ Bar)
2
10 reps
+5 lbs
4
Step-Up (Weighted)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Overhead Press (Dumbbell)
2
8 reps
-
7A
Glute Kickback (Cable)
2
15 reps
-
7B
Hip Abductions (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
15 reps
-
2
Leg Press
2
5 reps
+10 lbs
3A
Tricep Pushdown (Cable)
2
10 reps
-
3B
Bicep Curl (EZ Bar)
2
10 reps
-
4
Step-Up (Weighted)
2
8 reps
+5 lbs
5
Leg Extension
2
8 reps
-
6
Overhead Press (Dumbbell)
2
8 reps
-
7A
Glute Kickback (Cable)
2
15 reps
-
7B
Hip Abductions (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
15 reps
-
2
Leg Press
2
5 reps
+10 lbs
3A
Tricep Pushdown (Cable)
2
10 reps
-
3B
Bicep Curl (EZ Bar)
2
10 reps
-
4
Step-Up (Weighted)
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Overhead Press (Dumbbell)
2
8 reps
-
7A
Glute Kickback (Cable)
2
15 reps
-
7B
Hip Abductions (Cable)
2
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Single Leg Hip Thrust
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Hyperextension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Lat Pulldown
1 Set
1 Set
10 Reps
10 Reps
-
-
6A
Hip Abductor (Machine)
1 Set
1 Set
15 Reps
15 Reps
-
-
6B
Hip Adductor (Machine)
1 Set
1 Set
15 Reps
15 Reps
-
-
Day 2
1
Stair Climber
1 Set
20 mins
@5-7
2
Oblique Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Hanging Knee Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Push Up
1 Set
1 Set
15 Reps
15 Reps
-
-
3
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
-
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Single Arm Row (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
6
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Side Lying Hip Raise
1 Set
1 Set
15 Reps
15 Reps
-
-
Day 4
1
Treadmill
1 Set
45-60 mins
@5-6
2
Dynamic Side Plank
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Dead Bug
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 5
1
Single Leg Hip Thrust
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
2
Leg Press
1 Set
1 Set
5 Reps
5 Reps
-
-
3A
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
3B
Bicep Curl (EZ Bar)
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Step-Up (Weighted)
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Overhead Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
7A
Glute Kickback (Cable)
1 Set
1 Set
15 Reps
15 Reps
-
-
7B
Hip Abductions (Cable)
1 Set
1 Set
15 Reps
15 Reps
-
-