Ready 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 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