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Muscle Mommies In-Training

GALASSO ATHLETICS

Coaches
Victoria- Head Coach đŸ’ȘđŸ”„ and Maggie – Assistant Coach

Welcome to Your Muscle Mommy Era—Let’s Get Strong. đŸ’ȘđŸ”„

New to lifting? Intimidated by the weight room? We got you. The Muscle Mommies In-Training program is built for women who are ready to get strong, gain confidence, and learn how to lift—without the guesswork. Whether you're stepping into the gym for the first time or finally ditching the treadmill for the weight section, this program gives you easy-to-follow workouts, demo videos, and the support you need to level up.

No more gym anxiety. No more second-guessing yourself. Just structured training, real strength, and a whole lot of confidence gains. Let’s lift. 🚀

$20 / mo
Start My 7-Day Free Trial
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Learn to Lift with Confidence
No more gym anxiety! Get step-by-step workouts and demo videos to help you master machines, dumbbells, and free weights—without feeling lost.
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Build Strength & See Real Progress
This program is designed to help you get stronger every week, so you’ll feel (and see) your gains—whether it’s lifting heavier, moving better, or feeling more confident.
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No Guesswork, Just Results
Your workouts are already planned for you—structured, effective, and beginner-friendly. All you have to do is show up and put in the work.
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DMs open—your coaches are here to hype & guide you
Got questions? Need a form check? Your coaches are just a DM away—here to hype you up, keep you accountable, and make sure you’re lifting strong! đŸ’ȘđŸ”„
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Programming 7 days per week
7 days of guided workouts with videos—no guesswork, no stress. Intro strength + cardio to build confidence, power, and endurance. Let’s lift! đŸ’ȘđŸ”„
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Demo videos included—learn, lift, and level up!
No more guesswork! Every exercise comes with a demo video—watch, learn, and crush it like a true Muscle Mommy. Let’s get you lifting right! đŸ’ȘđŸŽ„
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Delivered through TrainHeroic
Stop using screenshots you found on Pinterest! Not here, sis. Your coaches and squad will push you harder, and know you better through our app!
Equipment
Required
Any Basic Gym Membership! Apt Gyms Welcome too!
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Welcome to Day 1- Muscle Mommy! 

Warm-up

A

5-10 Mins light cardio (treadmill or bike)

B

Leg Press

3 x 12

C

Seated Leg Curl Machine

3 x 12

D

Leg Extension

3 x 12

E

Machine Hip Abduction

3 x 15

Stairmaster

F

10-15 minutes moderate pace

Cool-down- NICE WORK!

G

10 minutes light stretching, Great job on completing day 1!! Attaching some recommended stretches for legs/hips

Tuesday
Trial Week, Day 2

Prep

A

Warm-up (MM)

5-10 minutes any easy cardio (treadmill, elliptical, bike)

B

Seated Chest Press

3 x 12

C

Seated Lat Pull-down Machine

3 x 12

D

Seated Row Machine

3 x 12

E

DB Shoulder Press

3 x 12

F

Cable Triceps Pushdown

3 x 12

G

Ab Crunch Machine

3 x 15

H

Front Plank on Elbows

2 x 0:20

Cool-down Stretches

I

Day 2! Nice job! recommended stretches attached

Wednesday
Cardio Day 

Cardio

A

Choose your cardio: 30 minutes -stairs -walk/jog -Stationary bike Comment what you did!

Thursday
Trial Week- Lower Body + Stairs

Prep

A

Warm-up (MM)

5-10 minutes any easy cardio (treadmill, elliptical, bike)

B

Smith Machine Squats

3 x 10

C

Seated Leg Curl Machine

3 x 12

D

Horizontal Leg Press

3 x 12

E

Hip Abductor Machine

3 x 12

Stairs

F

10-15 mins moderate pace!

Cool-down Stretching

G

You did it! Leg day #2 DONE Recommended stretches in the videos!

Friday
Trial Week! Upper Body + Abs

Prep

A

Warm-up (MM)

5-10 minutes any easy cardio (treadmill, elliptical, bike)

B

Chest Press Machine

3 x 12

C

Seated Lat Pull-down Machine

3 x 12

D

Seated Row Machine

3 x 12

E

Machine Shoulder Press

3 x 12

F

Machine Triceps Pushdown

3 x 12

G

Cable Machine Bicep Curl

3 x 12

H

DB Plank Pull Through

3 x 10

Cool-Down, NICE JOB!

I

10 min cool-down walk. Great Job Muscle Mommy! Recommended stretches in attached videos!

Saturday
Trial Week! Cardio Day

Cardio

A

Step outside, get moving, and let the fresh air fuel your hustle! 💹 It’s time for some cardio, some sunshine, and some major Muscle Mommy energy. Let’s go! đŸ’Ș☀ Put in the chat what you do today!

Coaches
More from GALASSO ATHLETICS
coach-avatar Victoria- Head Coach đŸ’ȘđŸ”„

Former college softball pro turned strength coach, Victoria spent years training athletes before making it her mission to help women lift heavy, feel confident, and break free from diet culture. With a background in strength & conditioning + personal training, she programs workouts designed to make you strong, capable, and unapologetically powerful.

coach-avatar Maggie – Assistant Coach

A track & field athlete turned CrossFit competitor, Maggie knows firsthand what it’s like to push past fear and intimidation in the gym. Now, she’s passionate about helping women break through mental barriers, build strength, and step into their power. Whether it’s your first time lifting or you’re leveling up, Maggie’s here to hype you up and help you thrive.

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