SNATCHED: The Ultimate Strength Training Program for Women: Training by Matt Reed in TrainHeroic

Matt Reed Fitness

Bodybuilding, Women's Training, General Fitness

Coach

Matt Reed

SNATCHED: 8-Week Strength Training Program for Women Who Want to Build Their Best Body

SNATCHED is an 8-week online strength training program built specifically for women who want to shape, sculpt, and strengthen their bodies with purpose. This program is more than just workouts — it’s a strategic training system grounded in progressive overload that’s designed to help you build real strength and lean muscle in the areas that matter most: your glutes, shoulders, back, and core.

Structured into four mini cycles, SNATCHED progresses every two weeks to ensure your body continues to adapt, grow, and get stronger. You won’t be repeating the same workouts week after week — instead, you’ll follow a calculated, science-based approach to increase strength, volume, and intensity over time.

Each cycle has a clear focus:

Foundation & Activation – Build a strong base and learn proper lifting mechanics.

Build & Volume – Introduce higher reps and intentional glute and upper-body volume.

Strength & Sculpt – Push heavier weights, sharpen technique, and enhance definition.

Peak & Polish – Maximize strength gains, tighten the core, and bring it all together with high-intensity finishers.

Throughout the program, you’ll train four times per week using full-body sessions with a glute, shoulder, and core bias. Expect targeted glute work like hip thrusts, RDLs, lunges, and abductions paired with sculpting shoulder presses, rows, lateral raises, and functional core drills that train your abs from every angle.

This isn’t about “getting skinny.” It’s about building muscle, increasing strength, and reshaping your physique in a healthy, empowering way. If you’ve ever struggled to grow your glutes, define your upper body, or feel confident in your strength training — SNATCHED is here to change that.

The best part? You don’t need a full gym to get amazing results. This program includes modifications for home workouts using dumbbells, resistance bands, and bodyweight. Whether you’re in a gym or training from your living room, SNATCHED gives you the tools to build your body on your terms.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$50

Get SNATCHED: The Ultimate Strength Training Program for Women

Glute-Focused Training Techniques

SNATCHED gives you structured volume and progressive overload to build strong, round glutes that grow week after week.

Shoulders/upper back that are defined

Expect a variety of compound and isolation exercises, including overhead presses, lateral raises, upright rows, and face pulls

A tight and functional core

You’ll hit the core every week with dynamic planks, rotation work, hanging leg raises, weighted movements, and functional stability drills to flatten and strengthen your midsection.

This isn’t a cookie-cutter workout plan

SNATCHED is an 8-week, scientifically structured program that utilizes the proven principles of progressive overload to help you build more muscle, shed body fat, and sculpt a strong, feminine physique — without the fluff, fads, or endless cardio.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. I will keep you coach you all through an app.

Sample Week

Week 1 of 8-week program

Sunday

Day 1 – Glutes + Hamstrings

Heroic Warm-up

For Completion

Glute Bridge

3 x 15

Romanian Deadlift

3 x 10

Weighted Step Ups

3 x 8

Hip Thrust

3 x 20

Reverse Hyperextension

3 x 12

Monday

Day 2 – Shoulders + Back + Core

Heroic Warm-up

For Completion

Incline DB Bench Press

3 x 10

1-Arm DB Row

DB Lateral Raise

3 x 12

Cable Facepull

3 x 15

Plank

3 x 0:30

Tuesday

DAY 3 – Glutes + Quads + Core

Heroic Warm-up

For Completion

Goblet Squat

3 x 12

Walking Lunges

3 x 20

American KB Swing

3 x 20

Wall Sit

3 x 0:30

Leg Raise

3 x 10

Wednesday

DAY 4 – Upper Pull/Push + Core

Heroic Warm-up

For Completion

Band Assisted Pull Up

3 x 6

DB Arnold Press

3 x 10

Rear Delt Flyes

3 x 12

Russian Twist

3 x 0:30

Side Plank

3 x 0:20

Thursday

Week 1 Day 5

Treadmill Work

1 x 30:00

Friday

Week 1 Day 6

Flexibility/Mobility Routine

Coach

More from Matt Reed Fitness

Matt Reed

SNATCHED is made for women who want real results.

Then this is your program. No matter where you’re starting, SNATCHED meets you there — and then takes you way beyond.

Get SNATCHED: The Ultimate Strength Training Program for Women

FAQs

Do I need access to a gym to complete this program?

Nope! SNATCHED is designed to be flexible. While access to a gym is great, the program includes modifications and alternatives for those training at home. All you need is a pair of dumbbells (adjustable if possible), resistance bands, and a bench or elevated surface.

Will this program help me lose weight?

The primary focus of SNATCHED is to build muscle and shape your physique, especially your glutes, shoulders, back, and core. That said, many women experience fat loss and visible body recomposition — meaning a tighter, leaner look with more definition.

What if I’m a beginner to lifting weights?

SNATCHED isn’t just random workouts — it’s a science-based training progression broken into 4 mini cycles that focus on the muscle groups women care about most. It’s designed by a seasoned strength coach with proven results. You’ll see the difference in your body and performance with every week.

What if I’m a beginner to lifting weights?

SNATCHED is beginner-friendly but built for progression. Each phase builds your confidence, lifts, and technique. The program includes clear instructions, demo videos, and scaling options to ensure you feel supported and challenged at your level.

The Proof