New

Women's Transformation Program

Grubbs Performance

General Fitness, Women's Training
Coach
Stephanie Mock Grubbs

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.

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A stronger, leaner body
through science-backed strength training techniques.
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Increased energy and confidence
from consistent, manageable workouts.
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A clear plan that fits your schedule
so you stay consistent and motivated.
Features
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Programming 4 days per week
4 days of strength work and 3 days of zone 2 conditioning.
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Demo Videos
I'll show you what to do and exactly how to do it with a video demo.
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Detailed, expert instruction
Beyond the sets and reps, you'll get all the details so you know exactly what I'm looking for.
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Delivered through TrainHeroic
I've partnered with the best tech in training so you get an online training experience that works as hard as you do.
Equipment
Required
Dumbbells // Cable Machine // Bench
Recommended
Conventional Gym
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Sample Week
Week 1 of 4-week program
Sunday
Day 1

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

Monday
Day 2

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

Tuesday
Hot Girl Walk

A

Walk

1 x 45:00

Wednesday
Day 3

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

Thursday
Week 1 Day 5

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

Friday
Hot Girl Walk

A

Walk

1 x 45:00

Saturday
Hot Girl Walk

A

Walk

1 x 45:00

Coach
coach-avatar Stephanie Mock Grubbs

Stephanie Mock Grubbs has over 10 years of coaching experience in the NFL, MLB, and collegiate levels.

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Don't go at it alone...

Here's the roadmap on your new fitness journey!

Get Women's Transformation Program
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Women's Transformation Program