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)
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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.
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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 4 days per week
3 to 4 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

A

Barbell Thrusts

8, 12, 12

B

Barbell To A Box Squat

8, 12

C

Reverse Lunge

3 x 20

D

Lying Cuff Lateral Raises

8, 12

E

Military Press Standing

8, 12

F

Push Ups

2 x 12

G

Hanging Leg Raises

2 x MAX

Monday
Rest
Tuesday
Week 1 - Total Body B

A

Stepups

8, 12

B

Front Squat

2 x 8

C

Rear Foot Elevated Split Squats

8, 12

D

Chest Supported Dumbbell Row

8, 12

E

Neutral Grip Pull Ups

8, 12

F

Rack Chins

8, 12

G

Hip Loaded Calf Raise

8, 12

Wednesday
Rest
Thursday
Week 1 - Lower Body

A

Banded RDLs

8, 8, 12

B

Glute Cable Kickback

8, 12

C

Barbell Thrusts

8, 12

D

Lying Leg Curls

8, 12

E

Leg Extensions

8, 12

Friday
Week 1 - Upper body

A1

Lying Cuff Lateral Raises

8, 12

A2

Neutral Grip Pull Ups

8, 12

B1

Cable Rear Delts

8, 12

B2

Single Arm Dumbbell Row

8, 12

C1

Incline DB Curls

8, 12

C2

Lying Cable Cuff Tricep Extension

8, 12

D1

Ab Mat Crunches

2 x MAX

D2

Hip Loaded Calf Raise

8, 12

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 (3-4X/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 three to four days per week.
How is this different from the 2X version?
Same focus, more frequency. If you can train three to four days a week, this version adds volume and progresses faster.
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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