Project MUSCLE MAMI🍑
Trimble Performance
Bodybuilding, Strength & ConditioningProject Muscle Mami is for women who want to train hard, build confidence, and develop the strong, sculpted physique that turns heads. With five training sessions and one mobility session each week, this program is designed to grow your glutes and posterior chain while shaping your shoulders and strengthening your core.
The result is the Signature Muscle Mami look: strong glutes, a powerful back, sculpted shoulders, and the confidence that comes from knowing you earned it. This is for intermediate to advanced gym-goers. If you've been training less than 6 months, try out my 6 week Intro Being a Muscle Mami first for best results.
Conditioning
A
Warm up Circuit
1 round 500m Row (maintain sub 2:20/500m pace) 2 Rounds to get you ready for today's workload: 10 Air Squats 16 Total Lateral Lunges 10 each side Single Leg RDL 16 Total Dead bugs
B
Hack Squat
2 x 20
C
Smith Machine Bulgarian Split Squat
3 x 15
D
Barbell Hip Thrust
3 x 25
E
Sled Push
2 x 20
Conditioning
A
Upper Push Warm up
Cardio Warm-up 3 min incline walk @ 8% incline 2 rounds of Joint Specific Warm-up 15 reps - Banded Lateral Raise 15 reps - Banded Upright Row 15 reps - Banded External Rotation 10 - Inchworms
B
Overhead Press
3 x 15
C
Smith Machine High Incline Bench press
3 x 20
D1
DB Lateral Raise
3 x 15
D2
DB Upright Row
3 x 10
E1
Seated DB Curls
4 x 20
E2
Straight Bar Cable Tricep Pushdown
4 x 20
F
Hammer Curl
2 x 25
A1
Hip Bridge with Abduction
2 x 15
A2
Body Weight Reverse Lunge
2 x 12
A3
Hip Hikes
2 x 10
B1
Decline Sit Up
3 x 12
B2
Hanging Leg Raise
3 x 12
Conditioning
A
Warm up Circuit
1 Round 500m Row (maintain sub 2:20/500m pace) 2 Rounds to get you ready for today's workload: 15 Air Squats 15 Total Lateral Lunges 10 each side Single Leg RDL 20 Total Dead bugs
B1
Leg Extension
3 x 20
B2
Lying Leg Curl
3 x 20
C
Back Squat
3 x 15
D
Single Leg, Leg Press
3 x 12
E1
seated rear delt fly
3 x 15
E2
Seated Lateral Raise
3 x 15
F
Cable Upright Row
4 x 15
Posterior Chain Warm up
A
2 Rounds 200m row slow/200m row explosive: 400m total (engage lats) 15 reps each Banded Kneeling SA Pulldown 12 reps each Side plank with hip abduction 15 reps Empty Barbell RDLs
B
Deadlift Sumo
2 x 8
C
Straight Arm Pulldown
3 x 20
D
Seated forward lean Cable Row
4 x 15
E
T-Bar Row
3 x 20
F
Romanian Deadlift with DB
2 x 25
A1
Air Squat
2 x 15
A2
A March Hands on Hips
2 x 10
A3
Standing Hamstring Stretch
3 x 30
B1
Single Leg Hip CARs
2 x 10
B2
Pigeon Stretch
2 x 30
B3
Hip Flexor Stretch
2 x 45
Triston Trimble
Master’s degree in science, educated health and fitness coach with 10 years of 1:1 coaching experience. Natural bodybuilding pro since 2020. I specialize in helping women build strength, confidence, and the “Muscle Mami” physique through sustainable training, smart programming, and proven coaching strategies.
Katelyn Knight
Mastered Progressive Overload
Verified Athlete"Six weeks into the program, a girl walked up and asked if I was a trainer or competitor. I laughed and said 'no' awkwardly. She said, 'Well... you're so strong!' That's when I realized the work was showing before I even saw it myself."
Klarissa Hayes
Learned Intentional Warm Ups
Verified Athlete"I'm feeling more focused being on a plan instead of doing random workouts just bc they’re 'leg' or 'upper body' related. I'm stronger now and my muscles are definitely more defined"
Maddie Haney
Understands Mind Muscle Connection
Verified Athlete"Got to use my new Versa Grips on Sumo Deadlifts's yesterday and was able to up the weight by 10lbs. The last rep was a little rough but excited to build on this now that I'm not fighting my grip as much. 135lbs felt easy"