New

Muscle Mommy - Glute/Lower/Hourglass focus (3-4X/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 three to four day structure that drives real progress without junk work.

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 (3-4X/week)

Train Three To Four Days A Week

You train your glutes and lower body across three to four focused sessions, with the volume managed so you keep progressing instead of just getting sore.

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.

Strength And Shape Together

This is not just about looking good. You build real strength in the lifts that matter, and the shape follows.

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.

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

Programming 4 days per week

3 to 4 days per week training sessions.

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

Sample Week

Week 1 of 12-week program

Sunday

Week 1 - Total Body A

Barbell To A Box Squat

8, 12

Lying Cuff Lateral Raises

8, 12

Barbell Thrusts

8, 12, 12

Military Press Standing

8, 12

Walking Lunges

3 x 20

Push Ups

2 x 12

Hanging Leg Raises

2 x MAX

Monday

Rest

Tuesday

Week 1 - Total Body B

Front Squat

2 x 8

Neutral Grip Pull Ups

8, 12

Stepups

8, 12

Chest Supported Dumbbell Row

8, 12

Rear Foot Elevated Split Squats

8, 12

Rack Chins

8, 12

Hip Loaded Calf Raise

8, 12

Wednesday

Rest

Thursday

Week 1 - Lower Body

Banded RDLs

8, 8, 12

Glute Cable Kickback

8, 12

Barbell Thrusts

8, 12

Lying Leg Curls

8, 12

Leg Extensions

8, 12

Friday

Week 1 - Upper body

Lying Cuff Lateral Raises

8, 12

Neutral Grip Pull Ups

8, 12

Cable Rear Delts

8, 12

Single Arm Dumbbell Row

8, 12

Incline DB Curls

8, 12

Lying Cable Cuff Tricep Extension

8, 12

Ab Mat Crunches

2 x MAX

Hip Loaded Calf Raise

8, 12

Saturday

Rest

Coach

More from Hypertrophy Coach

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.

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 (3-4X/week)