44 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.
34
3 weeks complete
5 years of prior experience
Meet expectation strength gains
Meet expectation muscle gains
Getting back in after baby. Hitting 2-3 workouts a week and just chipping away at my own pace at it while trying to keep energy and recovery up caring for kiddos! But enjoy the workouts— they are effective, simple, and don’t take too much time. Don’t let perfection stop you!
Dani
383 weeks complete
5 years of prior experience
Meet expectation strength gains
Meet expectation muscle gains
This is a really great, research backed, well rounded program. After running it for several weeks, I can see that it is more than enough volume to really challenge me without totally taxing me and burning me out!! The name may be a bit corny (muscle mommy) but after doing extensive research about necessary and beneficial strength training and specific muscles to target for my (5 years 😛) post partum body- I realized it’s setup perfectly - esp in the way it includes the right upper back, trap, lat shoulder muscles - these are so necessary to help strengthen that upper body to support those heavy droopy breasts that soooo many women have after having kids. Anyway- make sure to do your deep core work too! I ignored it for too long.
Ashley Voltz
Woman3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Knee issues down allow for lunges and had to do modifications but everything else was great. Easy to follow and not intimidating.
Shura
Man, 395 weeks complete
2 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Still to early into the program to talk about result as being asked on this survey, so far the program meet the expectations
Kathryn
Woman, 397 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
I saw very quick results and the work outs were fun. I wish I had decreased the number of sets of lunges at the start; it always left me fatigued for the rest of the week.
Alisa E.
Woman, 465 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
I love that I can view my past weight/reps, so I can try to beat it. Love that it tracks my PRs. I like that I can add sets if need be. Love that there are so many programs to choose from!
Richelle
Woman, 393 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Love it, adding deep core stuff for the mom bod. 
Nikoline
Woman, 313 weeks complete
4 years of prior experience
As expected strength gains
More than expected muscle gains
Overall good program! I’ve used it to get back into the gym and a routine after a fall/winter with a lot of sickness that kept me out. Worked really well as I was able to do most sessions within 1 hour (give or take) meaning I wasn’t feeling like it took too much time out of my everyday. I added some ab workouts to two of the weekly sessions but other than that I found it really good and fairly beginner friendly.
Hayle
Woman, 295 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Great program especially as someone who hasn’t been in the gym in a little bit. Feel is a lot in my legs the first week I was brutally sore. 10/10
Yandi
Woman, 528 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I haven't been on a consistent training program for years, MMM was just what I needed to establish consistency back in the gym. I like that every exercise can be done either with dumbbells or a machine, as sometimes you just have to pivot based on what's free in the gym at the time. I also like the 4 days a week with upper/lower then a break then another upper/lower. I also like that I was able to do a workout in less than an hour. I did add supplemental ab exercises, and thought about supplementing the chest also, but as this was mainly to get back in the gym on a consistent basis and find where I left off years ago, I didn't worry about it too much. Great for beginner/novice - now I'm ready for something more intense.