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Muscle Mommy - Glute/Lower/Hourglass focus (2X/week)

Hypertrophy Coach

Coach
Joe Bennett

If you want a strong, curvy lower body, you will need to train for it, not just chase soreness.

But if you want your glutes and legs to be as full and as shapely as they can be, Muscle Mommy is designed to get you there.

This is a glute and lower body program built around smart volume, the right movements, and a simple two day structure that fits a busy life without wasting a single set.

No junk volume. No random exercises.

Just focused programming for women who want an hourglass shape and real strength.

$49
Get Muscle Mommy - Glute/Lower/Hourglass focus (2X/week)
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Two Focused Days A Week
You do not need to live in the gym. Two well built sessions each week target your glutes and lower body so you keep progressing around a busy schedule.
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Glutes And Curves First
The movements that actually build shape lead your sessions, so your glutes and legs get the priority instead of an afterthought at the end.
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Strength And Shape Together
This is not just about looking good. You build real strength in the lifts that matter, and the shape follows.
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Kind To Your Lower Back
Smart movement selection builds your lower body without your lower back becoming the limiting factor, so you can train hard and recover well.
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Built In Logbook
Progression is planned, not guessed. Every lift is tracked, and your lifetime lift history is one tap away, so you always know exactly what you have to beat.
Features
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Programming 2 days per week
2 days per week training sessions.
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbells, dumbbells and a cable stack
Recommended
Commercial gym machines and a hip thrust station
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 - Total Body A

A1

Leg Press Hip Dominant

8, 8, 12

A2

Lying Cuff Lateral Raises

8, 8, 12

B1

Barbell Thrusts

8, 8, 12

B2

Neutral Grip Pull Ups

8, 8, 12

C1

Lying Leg Curls

8, 8, 12

C2

High Incline Neutral Grip DB Press

8, 8, 12

Monday
Rest
Tuesday
Rest
Wednesday
Week 1 - Total Body B

A1

Banded RDLs

8, 8, 12

A2

Delt Cable Y Raise

8, 8, 12

B1

Stepups

8, 8, 12

B2

Chest Supported Dumbbell Row

8, 8, 12

C1

Leg Extensions

8, 8, 12

C2

Wide Grip Pull Ups

8, 8, 12

Thursday
Rest
Friday
Rest
Saturday
Rest
Coach
More from Hypertrophy Coach
coach-avatar Joe Bennett

Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. Muscle Mommy reflects how I actually program a glute and lower body block for women in the real world.

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What are you waiting for?

If your lower body has been flat and stuck for years, another random leg day is not the answer. Train it with a clear plan that fits your life. Muscle Mommy is that plan.

Get Muscle Mommy - Glute/Lower/Hourglass focus (2X/week)
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FAQs
Who is this program best for?
Women who want to build their glutes and lower body and can train about two days per week.
Is two days a week really enough?
Yes. Two focused, well programmed sessions drive real progress when the volume and exercise selection are managed properly.
Can beginners use this program?
This program suits beginners through intermediate lifters who want structure and steady progress.
Do I need a full gym?
Barbells and dumbbells are required, and access to a cable stack and machines is highly recommended for best results.

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