Muscle Mommy Manual
Build Your Strong, Sculpted, Feminine Muscle Mommy Physique
Science-based coaching
Overview
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.
Who it's for
Reviews
Schedule is a great fit and there were several exercises I don’t normally incorporate, so those were fun. Great shoulder gains.
Great workout for women pushed for time but keen to lift functionally and sculpt muscle tone
I loved this program! Perfect for walking into the gym with a plan laid out for you!
Very nice program!! Enjoying it a lot!!
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–8 reps |
| 2 | Walking Lunge (Dumbbell) | 2 | 10 reps |
| 3 | Leg Press | 2 | 12 reps |
| 4 | Leg Extension | 2 | 12 reps |
| 5 | Glute Kickback | 2 | 15 reps |
| 6 | Standing Calf Raise | 2 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 8–10 reps |
| 2 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 3 | Incline Curl (Dumbbell) | 3 | 10–12 reps |
| 4 | Tricep Rope Push Down (Cable) | 3 | 12–15 reps |
| 5 | Face Pull | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 8–10 reps |
| 2 | Hip Thrust (Barbell) | 3 | 10–12 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 8 reps |
| 4 | Hamstring Curl | 2 | 12–15 reps |
| 5 | Glute Med Kickback | 2 | 20 reps |
| 6 | Seated Calf Raise | 2 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8–10 reps |
| 2 | Seated Row (Cable) | 3 | 10–12 reps |
| 3 | Arnold Press | 3 | 10 reps |
| 4 | Upright Row (Dumbbell) | 3 | 12 reps |
| 5 | Rear Delt Fly (Dumbbell) | 3 | 15 reps |
| 6 | Bicep Curl (Cable) | 3 | 12–15 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Programs on demand from the coaching team at Boostcamp!
How Muscle Mommy Manual works
Muscle Mommy Manual is a medium-length, 8-week, 4-day-per-week training program written for beginner lifters. Each session takes around 45 minutes to complete. It was created by Team Boostcamp and is published on Boostcamp with full week-by-week structure built in.
The program runs as a 8-week block with the same training-day structure throughout. It's built around a full gym setup. Inside the Boostcamp app, working weights and targets auto-progress between sessions based on what you actually lifted, so you don't manage the math by hand.
Muscle Mommy Manual is appropriate for new and returning lifters. The session-by-session structure removes the guesswork that usually stalls beginners. Over 3,179 Boostcamp athletes have run it. It's fully free on Boostcamp. Every week is unlocked from day one on iOS and Android.
Common questions
Yes, Muscle Mommy Manual is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Muscle Mommy Manual is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Muscle Mommy Manual is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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