Muscle Mommy Manual

The Muscle Mommy aesthetic is more than just a trend—it’s strong glutes, capped delts, confident posture, and the kind of presence you carry when you lift with intention. This program is built for women chasing that look: defined lower body, upper body shape, and a physique that makes you feel powerful inside and out.

You don’t need to train 6 days a week or live in the gym. You just need the right structure, enough intensity, and a focus on the muscles that matter most for this goal. That’s exactly what this program delivers.

How It Works

This is a 4-day/week plan built around smart, effective hypertrophy training. You’ll train hard, but not waste time. Every workout is about building muscle where it counts—glutes, quads, hamstrings, delts, and upper back—while keeping the volume manageable and the results noticeable.

We keep it in the proven hypertrophy zone (8–15 reps, moderate sets), with a mix of compound lifts, machine work, and accessory movements. Expect a solid mix of strength and sculpting. And yes, you’ll get stronger.

Weekly Split

• Day 1 (Mon): Glute Quad Blast – Upper body, with glutes + quads focus

• Day 2 (Tue): Sculpt & Pump – Lower body, with shoulders + arms focus

• Day 3 (Thu): Booty Builder – Upper body, with glutes + hamstrings focus

• Day 4 (Fri): Backside Baddie – Lower body, with back + shoulders focus

Workouts take around 45 minutes to an hour. Each one includes clear cues so you know exactly what to focus on—no fluff, no wasted reps.

Progression Plan

• Weeks 1: Intro week to get comfortable with the exercises and figure out starting weights

• Weeks 2–4: Add weight, reps, or tighten up form—progress matters

• Week 5: Deload week to allow your body to recover and

• Weeks 6–8: Push hard, especially on final sets—this is where change happens

Repeat the program as many times as you're able to make progress and enjoying the routine.

Who This Is For

• You want a strong, lean, athletic look—not just weight loss

• You’re serious about glute and shoulder gains

• You want a clear plan that fits into your life

• You’re ready to feel confident as hell walking into the gym

This isn’t a “booty band” routine or another cookie-cutter influencer split. It’s a real training plan for real results—with enough flex to make it your own.

Load it up, lock in, and let’s build.