26 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.
Erica Kim
Woman, 393 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
Pretty good program, I would like it more if the reference is varied between high and low
Bex Emily
Woman, 377 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Really liked the exercises and the splits , I changed out a few like Arnold press and dumbbells instead of cable in some cases. Workouts took between about 45 mins to an hour which is doable.
Sarah B.
Woman, 238 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Good program, but the lack of ab exercises made it lose a star for me
Erika F
Woman, 387 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
A well-rounded program for upper and lower body, but nothing for abs.
Woman, 35
7 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I added chest exercises which this program lacks and substituted some exercises with ones that better met my needs. Overall a good program, but just like anything else, tailor it to your specific goals.
Jaci G.
Woman, 317 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Liked the ability to search by muscle group and see the demonstration. I wish the modifications were baked in so if we didn’t have access to a piece of equipment we could know a good alternative.
Briana C.
Woman, 343 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Good program! Honestly only swapped a new things around here and there since I have a bad knee. However, lots of PRs for me personally. Just needing more muscle growth! So far it’s going well.
Beverly A.
Woman, 393 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Day 3 is intense! Maybe split split squats from hip thrusts and RDLs Split squats and hip thrusts are my big lifts so they’re hard to put on the same day
Rocio E.
Non-Binary, 313 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I love the back movements, this is a decent program for beginners.
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.