logo
BoostcampPNG

16 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.

3.93 / 5

Lara Božič

Woman, 31
an hour ago

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Great program for beginners who wants to start either gym trening. Straightforward easy to folow plan.

Erin G.

Woman, 27
20 hours ago

2 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

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
16 days ago

3 weeks complete

6 years of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

Great program for glutes and legs! I add little bit of chest to the program and I love how simple is

Nicky P.

Woman, 39
16 days ago

3 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Absolutely love it

Nana N.

Woman, 36
16 days ago

3 weeks complete

3 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Well structured

Bogdana Carausan

Woman, 32
22 days ago

5 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

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, 34
a month ago

5 weeks complete

4 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

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, 37
a month ago

3 weeks complete

3 years of prior experience

As expected strength gains

Less than expected muscle gains

Marginal modifications

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, 42
a month ago

5 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

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.

Woman, 28
a month ago

5 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

I want receive an advice after each week if I am going good process or still need to do more or change something