Sample day, Mami Makeover
A real training day from Mami Makeover
This is one session from Mami Makeover, Day 1, Hinge, Quads and Lower Abs, exactly as a member sees it. Inside the portal the sets, reps and equipment variations adjust to your intake, and every lift logs as you go.
Block 1, Rebuild the Middle
Abs you can see start with abs that work. Four weeks of relearning pressure, closing the front line and teaching the glutes to take the load off your back, while the training is already hard enough to change how you look. Every core movement has a scar safe version.
How it progresses: Hold the same weight until every set finishes at the top of the rep range with no doming, no leaking and no held breath, then take the smallest jump on the bar.
Day 1, Hinge, Quads and Lower Abs
Load the stretch, then the part of the belly that never fired again after babies
- Front Squat anchors this day — every session is one major lift plus at least four accessories.
Warm-up
8 minLoosen the joints and wake up what you are about to train.
8 min · mobility + activation for today's lifts
- 3 min easy
- 10 slow
- 5 per side
- 10 per side
- 30s
- 10 per side
Strength
36 minThe main lifts. Log every set — next week is built from these numbers.
Barbell Front Squat
5 × 10 · RPE 8 · suggested 45 lb
2.5 min rest · Quads, Glutes
Elbows high, bar resting on the shelf of the shoulders. Stay tall out of the bottom, knees track over the toes.
Barbell Romanian Deadlift
2 × 10 · RPE 7 · suggested 45 lb
1.5 min rest · tempo 3 / 1 / 1 / 0 · Hamstrings, Glutes
Soft knees, hips back, bar drags the thighs. Feel the hamstring stretch, then stand tall without leaning back.
Banded Lateral Walk
3 × 12 · RPE 7
45s rest · Glute medius
Band at the ankles or just above the knees. Small athletic stance, do not let the knees cave in.
Dumbbell Bulgarian Split Squat
3 × 12 · RPE 8 · suggested 10 lb
1.3 min rest · Glutes, Quads
Long stride, front shin close to vertical, torso leaning slightly forward for maximum glute tension.
Dumbbell Walking Lunge
3 × 12 · RPE 8 · suggested 10 lb
1.3 min rest · Glutes, Quads
Long stride, knee tracks over the toe, push through the heel to load the glute on every step.
Burnout
10 minShort and hard. Keep moving and breathe through the interval.
10 min · EMOM · one move at the top of each minute
- 15
- 10 per side
- 40s hard
- 30s
Abs
6 minBrace and breathe. Quality over speed, no straining the neck.
6 min · loaded abs · log the weight, add to it weekly
- 3 × 12, one short of failure
- 3 × 40s per side, heavy
- 3 × 12 per side, slow
Stretch
6 minSlow breathing and long holds to bring the body back down.
6 min · static, muscles you trained today
- 45s per side
- 45s per side
- 45s per side
- 8 breaths
Eating on this day
The plates that go with it
Real meals from the guide with the full recipe. Inside the portal the portions scale to your macros and every plate can be swapped.
Morning
Greek yogurt bowl with berries and granola
5 min · 480 kcal · 36g protein
Midday
Chicken and rice bowl with cucumber salad
20 min · 620 kcal · 52g protein
Snack
Cottage cheese with pineapple
2 min · 230 kcal · 24g protein
Evening
Steak, roast potatoes and green beans
35 min · 700 kcal · 52g protein
Every session in Mami Makeover is built like this
8 or 12 weeks, tailored to your equipment, your training days and your safety screen, with the macro targets included.