Team BoostcampIdeal for women wanting strong, lean glutes and shoulders with short, efficient gym sessions.
The Muscle Mommy Manual was developed to provide women with a structured, science-backed training plan that delivers visible results. Recognizing the desire for a strong, sculpted physique without the need for daily gym sessions, this program emphasizes efficient hypertrophy training. By focusing on key muscle groups—glutes, quads, hamstrings, delts, and upper back—it ensures balanced development and functional strength. The program's design caters to various experience levels, offering a clear progression plan to help participants achieve their fitness goals confidently.
Program Roadmap
The Muscle Mommy Manual is an 8-week program structured around four training days per week. Each session lasts approximately 45 minutes to an hour and is designed to maximize efficiency and effectiveness. The weekly split includes:
Day 1 (Mon): Glute & Quad Blast – Upper body with a focus on glutes and quads. Day 2 (Tue): Sculpt & Pump – Lower body with emphasis on shoulders and arms. Day 3 (Thu): Booty Builder – Upper body concentrating on glutes and hamstrings. Day 4 (Fri): Backside Baddie – Lower body with a focus on back and shoulders.
The program utilizes a combination of compound lifts, machine exercises, and accessory movements, all within the hypertrophy rep range of 8–15. It incorporates a progression plan that starts with an introductory week, followed by increasing intensity in weeks 2–4, a deload week in week 5, and a push phase in weeks 6–8 to stimulate muscle growth. This structure ensures continuous progression while allowing adequate recovery.
Legs
Shoulders
ArmsLegs
BackShouldersArmsTo maximize the benefits of the Muscle Mommy Manual, focus on the following key aspects:
- Form and Technique: Prioritize proper form to prevent injuries and ensure effective muscle engagement.
- Progressive Overload: Gradually increase weights or repetitions to stimulate muscle growth.
- Recovery: Allow adequate rest between sessions and ensure sufficient sleep to facilitate muscle repair.
- Nutrition: Support your training with a balanced diet rich in protein to aid muscle recovery and growth.
- Consistency: Adhere to the program schedule and stay committed to the process for optimal results.
By maintaining consistency and focusing on these areas, participants can achieve a strong, sculpted physique that reflects their dedication and hard work.
Team Bootcamp is a collective of certified coaches and fitness professionals who specialize in evidence-based training methodologies. They design programs that prioritize functional strength, muscle development, and sustainable fitness practices, helping individuals achieve their personal fitness goals with confidence and efficiency.
