35 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.
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!
Woman, 22
3 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
I wish there were replacement options but aside from that great program I’m enjoying it
Sarah H.
Woman, 303 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Great program. I feel much stronger
Elke H.
Woman, 367 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Good program. Easy to follow and good results
Sarah B.
Woman, 275 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Added in dumbbell chest presses to day 2 each week and an circuit each week!
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