40 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.
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.
Mary S
Woman, 367 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Supplemented program by supersetting several exercises with either abs or chest, otherwise ran program as written. Workouts have been taking approximately 1hr, though the second leg day is generally more 1hr15 (though that’s probably bc l bench on this day). My biceps be popping, and definitely got growth elsewhere too. Just got to the end of the 8 week program and will probably run it again
David
Man, 383 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Solid program, great app, easy to track and maintain. Love the videos for beginners
Nicole Herrera
Woman, 243 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
I like being able to track the weight each week But when I skip a workout bc of injury and go lighter the following it messes me up
Kiki M.
Woman, 378 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
This was my first program using the app and I found it to be effective and well-rounded. Saw definite improvement in shoulder and glutes, as promised! I added 1 chest exercise on both of the upper body days, and a few abs sessions as well. I might be slow, but I found myself usually taking more than an hour for these workouts especially on the lower body days. Overall, would definitely recommend!