SHAPE UP: Muscle Mommy (Stage 1)

SHAPE UP: Muscle Mommy – 5-Day Gym-Based Training Program (PDF)

By ABSIDEON Fitness

The Muscle Mommy Program is a gym-based, 5-day strength training split designed specifically for women who want to build muscle in all the right places—creating a strong, feminine physique with a smaller-looking waist and a well-shaped, powerful booty.

This program focuses on lower-body development, glute and hamstring growth, and upper-body strength to create balance, confidence, and long-term results. Whether your goal is body recomposition, muscle growth, or improving overall shape, Muscle Mommy gives you the structure and intensity needed to train with purpose.

Program Split

• Monday: Lower Body
• Tuesday: Back & Biceps
• Wednesday: Lower Body
• Thursday: Chest & Triceps
• Friday: Glutes & Hamstrings

This split prioritizes lower-body frequency while still developing upper-body strength—helping enhance curves, improve posture, and support a tighter, more athletic appearance.

What This Program Is Designed For

• Building lean muscle in the glutes, legs, and lower body
• Enhancing the appearance of a smaller waist through balanced training
• Developing a strong, feminine physique—not bulky, not undertrained
• Improving strength, confidence, and gym performance
• Women who are ready to train seriously in a gym environment

⚠️ This is not an at-home workout.
Access to a fully equipped gym is required to follow this program as intended.

What’s Included

• A structured 5-day gym training program (PDF)
• Clear workout splits designed for muscle growth and physique shaping
• Progressive training principles to support long-term results
• A program that can be adjusted based on your individual fitness goals

Optional Online Coaching Add-On

Take your results to the next level by adding online coaching for:

• 3 Months
• 6 Months
• 12 Months

Coaching add-ons include:

• Full access to the ABSIDEON Fitness coaching app
• Workout tracking and progress monitoring
• Personalized guidance and accountability
• Ongoing support to help you stay consistent and motivated

Perfect for women who want structure, support, and expert coaching alongside their training.

Who This Program Is For

✔ Women looking to build muscle and improve body shape
✔ Gym-goers ready to commit to a 5-day training routine
✔ Anyone seeking a stronger, more feminine physique
✔ Those who want real results—not guesswork

Who This Program Is Not For

✘ Anyone without access to a gym
✘ Those looking for an at-home or minimal-equipment routine

Muscle Mommy isn’t about getting smaller—it’s about getting stronger, more confident, and sculpted where it matters most.
Train with intention. Build your shape. Become Muscle Mommy.