Muscle Mommy 2024 (glutes focus leg days)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 3 | 10–12 reps | — |
| 1 | 10–12 reps | @8.5 | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 6–10 reps | — |
| 2 | 6–8 reps | — | ||
| 3 | Sumo Deadlift (Dumbbell) | 2 | 12–15 reps | — |
| 2 | 10–12 reps | — | ||
| 4 | Leg Press | 2 | 6–10 reps | — |
| 1 | 6–8 reps | — | ||
| 1 | 6–8 reps | @9.5 | ||
| 5 | Leg Curl | 1 | 6–10 reps | — |
| 1 | 6–10 reps | — | ||
| 1 | 6–8 reps | — | ||
| 6 | Hyperextension | 2 | 20 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 2 | Bench Press (Barbell) | 1 | 12 reps | — |
| 1 | 8 reps | — | ||
| 1 | 10 reps | — | ||
| 1 | 8 reps | @8.5 | ||
| 3 | Overhead Press (Machine) | 1 | 10 reps | — |
| 1 | 8 reps | — | ||
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @8.5 | ||
| 4 | Incline Bench Press (Dumbbell) | 1 | 6 reps | — |
| 1 | 10 reps | — | ||
| 1 | 8 reps | @9.5 | ||
| 5 | Chest Fly (Machine) | 1 | 8 reps | — |
| 2 | 12 reps | — | ||
| Superset | ||||
| 6A | Lateral Raise (Dumbbell) | 3 | 15 reps | — |
| 6B | Rear Delt Fly (Dumbbell) | 2 | 15 reps | — |
| 1 | 12 reps | — | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Mobility | 1 | 2 min |
| 2 | Stretching | 1 | 5 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 8–12 reps | — |
| 2 | 6–10 reps | — | ||
| 1 | 6–10 reps | @8.5 | ||
| 2 | Leg Extension | 1 | 8–10 reps | — |
| 2 | 10–12 reps | — | ||
| 1 | 6–10 reps | @9.5 | ||
| 3 | Hip Abductor (Machine) | 1 | 15 reps | @9 |
| 2 | 15 reps | @10 | ||
| Superset | ||||
| 4A | Goblet Squat | 3 | 10–12 reps | — |
| 4B | Squat (Bodyweight) | 3 | 12 reps | — |
| 5 | Standing Calf Raise | 2 | 12 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 30 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 12 reps | @7 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 2 | Pull-Up (Band) | 2 | 10–12 reps | — |
| 1 | 8–10 reps | — | ||
| 1 | 6–10 reps | @8.5 | ||
| 3 | Seated Row (Cable) | 1 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @8 | ||
| 1 | 6–10 reps | @9 | ||
| 4 | Lateral Raise (Dumbbell) | 2 | 12 reps | — |
| 1 | 15 reps | — | ||
| 5 | Hammer Curl | 3 | 10–12 reps | — |
| 6 | Chest Supported Row (Machine) | 3 | 15 reps | — |
| 7 | Rear Delt Fly (Machine) | 1 | 8 reps | — |
| 2 | 12 reps | — | ||
| 1 | 10 reps | — | ||
| 8 | Bicep Curl (Machine) | 1 | 10 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jog | 1 | 30 min | @7 |
| 2 | Knee Raise (Captain's Chair) | 3 | 10–12 reps | — |
| 3 | Side Crunch (Cable) | 2 | 15 reps | — |
| 2 | 12 reps | — |
Common questions
Yes, Muscle Mommy 2024 (glutes focus leg days) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Muscle Mommy 2024 (glutes focus leg days) is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Muscle Mommy 2024 (glutes focus leg days) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
