17 reviews for 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.
Rachel A.
Woman, 323 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Good program, has a great split and exercises that are simple and easy to learn. Just have to be consistent. I am hitting a lot of personal bests, at least 3 a week. I haven't lost or gained weight, eating a high protein diet. I feel good in this program, I would recommend. Only thing I modified is the kickbacks because I dont want to do them.
Lara Božič
Woman, 313 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Great program for beginners who wants to start either gym trening. Straightforward easy to folow plan.
Erin G.
Woman, 272 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
My shoulders really started to blow up for the first time after this program and my legs feel so much sturdier, only thing I’m really changing is adding chest workouts in occasionally
Woman, 49
3 weeks complete
6 years of prior experience
As expected strength gains
More than expected muscle gains
Great program for glutes and legs! I add little bit of chest to the program and I love how simple is
Nicky P.
Woman, 393 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Absolutely love it
Nana N.
Woman, 363 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Well structured
Bogdana Carausan
Woman, 325 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
I think this is a great program for a beginner like me who is for the first time following a fixed plan, and to whom a 4 day gym week seemed like a lot, but this plan is so doable and has not left me burned out. I chose it because it focused on glutes, quads and shoulders and I must say, I have significant glute growth. I will be creating my own program because I want to make more changes but I am taking this as a base plan for that. So thank you!
Al P.
Woman, 345 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Love this program! I prefer split squats on smith machine for better booty gains due to the added stability over dumbbell lunge or Bulgarian split squats. Otherwise, great program. Really seeing improvement in my arm definition in particular which I’m ecstatic about!
Rachel G.
Woman, 373 weeks complete
3 years of prior experience
As expected strength gains
Less than expected muscle gains
So far so good, i wish bench press was written in this program at least once per week, tricep extensions…. My upper body is definitely being neglected
Gianny M.
Woman, 425 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Love it, effective without the fluff. I didn’t mind not working chest because I’m not focused on growing my chest at the moment, but did add dips.