Women's Transformation Program
Grubbs Performance
General Fitness, Women's TrainingReady to feel empowered, energized, and transformed? Whether you're new to lifting or simply need a fresh, effective approach, the Women’s Transformation Program is designed to meet you where you are—and help you break through to where you want to be.
This 4-week strength training block blends smart, effective training methods with a simple structure that fits your lifestyle. Through microdosed strength sessions, you’ll build lean muscle, improve your metabolism, and reignite your confidence—without spending hours in the gym.
You’ll get:
4 total-body workouts per week (just 6 movements a day!)
Day 1: Eccentric strength focus
Day 2: Isometric control and burn
Day 3: Hypertrophy + strength
Day 4: Mobility + core
Plus, 3 days of flexible conditioning—plug it in whenever it works best for you.
No guesswork. No fluff. Just a powerful, proven roadmap to help you look and feel your best.
A1
Goblet Squat
2 x 5
A2
DB Bench Press
2 x 5
B1
DB Split Squat
2 x 5
B2
Chest-Supported DB Row
2 x 5
C1
Single Leg RDL
2 x 5
C2
Push-Up
2 x 5
A1
DB Hip Thrust
2 x 5
A2
Seated Row
2 x 5
B1
DB Lateral Lunge
2 x 1
B2
Chin Up Pulldown
2 x 5
C1
Straight Leg Hip Lift on Bench
2 x 1
C2
Tricep Pushdown
2 x 5
A
Walk
1 x 45:00
A1
Goblet Squat
2 x 6
A2
1/2 Kneeling Shoulder Press
2 x 6
B1
DB Walking Lunge
2 x 6
B2
Lat Pulldown
2 x 6
C1
DB Lateral Lunge
2 x 6
C2
DB Bicep Curls
2 x 6
A1
90/90 Hip ER/IR Pails & Rails
2 x 30
A2
Paloff Press
2 x 5
B1
Dead Bug
2 x 5
B2
Plank
2 x 15
C1
1/2 Kneeling T-Spine Rotation
2 x 5
C2
Hip Adductor
2 x 6
C3
1/2 Kneeling Hip Flexor to Hamstring
2 x 6
A
Walk
1 x 45:00
A
Walk
1 x 45:00
Stephanie Mock Grubbs
Stephanie Mock Grubbs has over 10 years of coaching experience in the NFL, MLB, and collegiate levels.
Here's the roadmap on your new fitness journey!
Get Women's Transformation Program
