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No equipment strength training program. Whether you are working out from home, or on vacation, this program is designed for you to build lean muscle with absolutely no equipment.

SCULPT ANYWHERE

W1/D1 Full Body

W1/D2 Full Body

W1/D3 Full Body

W2/D1 Full Body WEEK 2

W2/D2 Full Body WEEK 2

W2/D3 Full Body WEEK 2

W3/D1 Full Body WEEK 3

W3/D2 Full Body WEEK 3

W3/D3 Full Body WEEK 3

Don't forget to check out the additional resources below ⬇️

THE GLOW UP NUTRITION GUIDE:
https://drive.google.com/file/d/1HbKasNJI0shgFbTKCJNjPi31bo_wRPo9/view?usp=drive_link

HABIT TRACKING PDF's:
P1 - https://drive.google.com/file/d/1twNUX5VMAx5XIpAWb27t5god5_WF_GQz/view
P2 - https://drive.google.com/file/d/1MamzUnU7HVUhQPJ8UUBO0gcLTFLDwuXG/view?usp=drive_link
P3 - https://drive.google.com/file/d/15_xrPfmxUmX0dLPYAm9_JMrFsc0bWmDg/view?usp=drive_link

MUSCLE MOMMY TOK

Let’s lay the foundation together. These quick videos will guide you through the mindset, movement, and motivation behind this program.

Before jumping in, take a moment to understand the “why” behind the workouts and how to make this journey your own.


START HERE

This is the first of your main strength sessions this week—built around progressive overload, compound lifts, and intensity. These workouts are designed to help you build lean muscle, improve total-body strength, and support long-term body recomposition. Focus on lifting heavy (with good form), taking full rest between sets, and showing up with intention.

45-60 second rest between sets

PHASE 1 WEEK 1 - DAY A

This is the second workout of your main strength sessions this week. Focus on lifting heavy (with good form), taking full rest between sets, and showing up with intention.

45-60 seconds rest between sets

PHASE 1 WEEK 1 - DAY B

This is the third workout of your main strength sessions this week. Focus on lifting heavy (with good form), taking full rest between sets, and showing up with intention.

45-60 seconds rest between sets

PHASE 1 WEEK 1 - DAY C

Optional Workout: This is a high-rep, lower-weight workout designed to increase blood flow, muscle endurance, and give you a solid burn. Move with control, feel the mind-muscle connection, and enjoy the change of pace.

60-90 seconds rest between sets

P1 WEEK 1 - GLUTES + CORE (optional)

Progress Reminder 💪🏼
You’ve seen this workout before—now it’s time to apply progressive overload. Aim to increase weight, add a rep or two, improve your form, or move with more control and intention. Small improvements each week lead to real results.

45-60 second rest between sets

PHASE 1 WEEK 2 - DAY A

Progress Reminder 💪🏼
You’ve seen this workout before—now it’s time to apply progressive overload. Aim to increase weight, add a rep or two, improve your form, or move with more control and intention. Small improvements each week lead to real results.

45-60 seconds rest between sets

PHASE 1 WEEK 2 - DAY B

PHASE 1 WEEK 2 - DAY C

Optional Workout: Now that you're familiar with this workout, challenge yourself by increasing reps slightly, using more control, or reducing rest (within range) between sets. Small changes = bigger pump.

60-90 seconds rest between sets

P1 WEEK 2 - GLUTES + CORE (optional)

Progress Reminder 💥
You’re getting stronger. This week, focus on intentional progression—whether that means increasing load, improving tempo, or dialing in technique. Don’t just go through the motions—train with purpose.

45-60 second rest between sets

PHASE 1 WEEK 3 - DAY A

Progress Reminder 💥
You’re getting stronger. This week, focus on intentional progression—whether that means increasing load, improving tempo, or dialing in technique. Don’t just go through the motions—train with purpose.

45-60 seconds rest between sets

PHASE 1 WEEK 3 - DAY B

PHASE 1 WEEK 3 - DAY C

Your body is adapting—keep it progressing. Add a touch more weight (if form allows), or push a touch closer to failure on your final reps. Stay intentional and feel every contraction.

60-90 seconds rest between sets

P1 WEEK 3 - GLUTES + CORE (optional)

Progress Reminder 🔥
You’re getting stronger. This week, This is your final week with this workout—make it count. Reflect on how far you’ve come and give a little more where you can. Strong form, strong effort, strong finish.

45-60 second rest between sets

PHASE 1 WEEK 4 - DAY A

Progress Reminder 🔥
This is your final week with this workout—make it count. Reflect on how far you’ve come and give a little more where you can. Strong form, strong effort, strong finish.

45-60 seconds rest between sets

PHASE 1 WEEK 4 - DAY B

PHASE 1 WEEK 4 - DAY C

Optional Workout: Final week with this pump workout—so go for it. Bring the energy, challenge your endurance, and really chase the burn. You’ve built the foundation—now maximize the finish.

60-90 seconds rest between sets

P1 WEEK 4 - GLUTES + CORE (optional)

Welcome to Phase 2—these workouts are still focused on full-body training, but now with slightly lower reps and heavier weight to help you build more strength, tighten your form, and push your limits. You’ll continue progressing on foundational lifts while dialing up intensity and muscle engagement. Take your time, lift with intention.
It’s not just about doing more—it’s about doing it better and stronger.

60-90 seconds rest between sets

PHASE 2 WEEK 5 - DAY A

Welcome to Phase 2—these workouts are still focused on full-body training, but now with slightly lower reps and heavier weight to help you build more strength, tighten your form, and push your limits. You’ll continue progressing on foundational lifts while dialing up intensity and muscle engagement. Take your time, lift with intention.
It’s not just about doing more—it’s about doing it better and stronger.

60-90 seconds rest between sets 

PHASE 2 WEEK 5 - DAY B

PHASE 2 WEEK 5 - DAY C

P2 WEEK 5 - GLUTES + CORE (optional)

Progress Reminder 💪🏼
You’ve done this workout before—now it’s time to level up. Try adding a bit more weight, squeezing out an extra rep, or moving with better form. Small improvements each week = real results over time.

60-90 seconds rest between sets

PHASE 2 WEEK 6 - DAY A

Progress Reminder 💪🏼
You’ve done this workout before—now it’s time to level up. Try adding a bit more weight, squeezing out an extra rep, or moving with better form. Small improvements each week = real results over time.

60-90 seconds rest between sets 

PHASE 2 WEEK 6 - DAY B

PHASE 2 WEEK 6 - DAY C

Optional Workout: Now that you're familiar with this workout, challenge yourself by increasing reps slightly, using more control, or reducing rest between sets (within range). Small changes = bigger pump.

60-90 seconds rest between sets

P2 WEEK 6 - GLUTES + CORE (optional)

Progress Reminder 💥
You’re getting stronger. This week, focus on intentional progression—whether that means increasing load, improving tempo, or dialing in technique. Don’t just go through the motions—train with purpose.

60-90 seconds rest between sets

PHASE 2 WEEK 7 - DAY A

Progress Reminder 💥
You’re getting stronger. This week, focus on intentional progression—whether that means increasing load, improving tempo, or dialing in technique. Don’t just go through the motions—train with purpose.

60-90 seconds rest between sets 

PHASE 2 WEEK 7 - DAY B

PHASE 2 WEEK 7 - DAY C

Optional Workout: Your body is adapting—keep it progressing. Add a touch more weight (if form allows), or push a touch closer to failure on your final reps. Stay intentional and feel every contraction.

60-90 seconds rest between sets

P2 WEEK 7 - GLUTES + CORE (optional)

Progress Reminder 🔥
This is your final week with this workout—make it count. Reflect on how far you’ve come and give a little more where you can. Strong form, strong effort, strong finish.

60-90 seconds rest between sets

PHASE 2 WEEK 8 - DAY A

Progress Reminder 🔥
This is your final week with this workout—make it count. Reflect on how far you’ve come and give a little more where you can. Strong form, strong effort, strong finish.

60-90 seconds rest between sets 

PHASE 2 WEEK 8 - DAY B

PHASE 2 WEEK 8 - DAY C

P2 WEEK 8 - GLUTES + CORE (optional)

Phase 3 is all about power, precision, and control. You'll be working with even lower reps and incorporating mixed tempos to challenge your muscles in new ways. Slower eccentrics and pauses will test your strength, stability, and mind-muscle connection—making every rep more effective. 

90-120 seconds rest between sets

PHASE 3 WEEK 9 - DAY A

PHASE 3 WEEK 9 - DAY B

Phase 3 is all about power, precision, and control. You'll be working with even lower reps and incorporating mixed tempos to challenge your muscles in new ways. Slower eccentrics and pauses will test your strength, stability, and mind-muscle connection—making every rep more effective. 

90 - 120 seconds rest between sets

PHASE 3 WEEK 9 - DAY C

P3 WEEK 9 - GLUTES + CORE (optional)

Progress Reminder 💪🏼
You’ve done this workout before—now it’s time to level up. Try adding a bit more weight, squeezing out an extra rep, or moving with better form. Small improvements each week = real results over time.

90-120 seconds rest between sets

PHASE 3 WEEK 10 - DAY A

PHASE 3 WEEK 10 - DAY B

Progress Reminder 💪🏼
You’ve done this workout before—now it’s time to level up. Try adding a bit more weight, squeezing out an extra rep, or moving with better form. Small improvements each week = real results over time.

90 - 120 seconds rest between sets

PHASE 3 WEEK 10 - DAY C

Now that you're familiar with this workout, challenge yourself by increasing reps slightly, using more control, or reducing rest between sets (within range). Small changes = bigger pump.

60-90 seconds rest between sets

P3 WEEK 10 - GLUTES + CORE (optional)

Progress Reminder 💥
You’re getting stronger. This week, focus on intentional progression—whether that means increasing load, improving tempo, or dialing in technique. Don’t just go through the motions—train with purpose.

90-120 seconds rest between sets

PHASE 3 WEEK 11 - DAY A

PHASE 3 WEEK 11 - DAY B

Progress Reminder 💥
You’re getting stronger. This week, focus on intentional progression—whether that means increasing load, improving tempo, or dialing in technique. Don’t just go through the motions—train with purpose.

90 - 120 seconds rest between sets

PHASE 3 WEEK 11 - DAY C

P3 WEEK 11 - GLUTES + CORE (optional)

Progress Reminder 🔥
This is your final week with this workout—make it count. Reflect on how far you’ve come and give a little more where you can. Strong form, strong effort, strong finish.

90-120 seconds rest between sets

PHASE 3 WEEK 12 - DAY A

PHASE 3 WEEK 12 - DAY B

Progress Reminder 🔥
This is your final week with this workout—make it count. Reflect on how far you’ve come and give a little more where you can. Strong form, strong effort, strong finish.

90 - 120 seconds rest between sets

PHASE 3 WEEK 12 - DAY C

Final week with this pump workout—so go for it. Bring the energy, challenge your endurance, and really chase the burn. You’ve built the foundation—now maximize the finish.

60-90 seconds rest between sets