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Physique training · free

Build the look.Simple sessions. The gym you have.

A short training block for moms who want glutes, legs, shoulders, and a back. Four or five things to do. A video for each. Compound squats and hinges stay in when the gym allows. Booty-building volume is the point.

Get started freeHow it works

Free physique training for moms

You want the look. You have the gym you have. Momlete writes a block from that list: days, minutes, gear. Squats and hinges when you can load them. Hip thrusts, split squats, lunges, and RDLs on the lower days. Four to sixteen weeks, then you retest. No coach in your pocket. No spreadsheet. A short block you can follow tired.

How it works

01

Tell us the gym

Check the gear you have. Barbell, kettlebells, an air bike, none of it. The block only uses that list.

02

Days and minutes

Two to six days. Thirty to ninety minutes. Skip any lift or test you have not done.

03

Train the block

Today is a short list. Tap Watch if you forget the movement. Retest at the end. Repeat.

Strength

Pull-up barHang, pull, inverted row.
Dip stationParallel bars or a station.
BarbellBar, plates, a rack, a bench.
DumbbellsPress, row, carry.
KettlebellsSwings, goblets, hip work.
Weight machinesCables, selectorized, leg press, pulldown.

Cardio

RowerConcept2 or similar.
Air bikeAssault, Echo, or any fan bike.
SkiErgStanding pull. No snow required.
TreadmillRegular belt. Walk, jog, intervals.
Sprint treadmillCurved mill, Woodway, or anything that can actually sprint.
SledProwler, torque sled, or a weighted sled you can push and drag.
Jump ropeA rope. Speed rope, beaded, whatever you will actually use.

Questions

What is Momlete?

Momlete is free physique training software for moms. You tell it the gym you have and the days you can train. It writes a short block. Glutes and legs come first. Shoulders and a back are in the mix.

Who is it for?

Moms who want a bikini-ready lower body and a strong back. Not a sprint camp. Not a powerlifting meet plan. Compound squats and hinges stay in when the gym allows. Booty-building volume is the point.

What gym do I need?

None. Bodyweight is enough. If you have a barbell, kettlebells, a rower, or an air bike, check them. The block only uses that list.

How long is a session?

Thirty to ninety minutes. Warmup, three to five things to do, optional finish. A video for each movement.

How long is a block?

Four, six, eight, twelve, or sixteen weeks. Then you retest.

What does it cost?

Free. No account fees. No paid plan.

Do I need a password?

No. Email code, or Face ID on your phone.

Is this medical advice?

No. Momlete is training software. If something hurts, stop. If you have a condition, talk to a clinician before you train.

Momlete is free training software, not medical advice. If something hurts, stop. If you have a condition, talk to a clinician before you train.