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.
A
Heroic Warm-up
For Completion
B
Glute Bridge
3 x 15
C
Romanian Deadlift
3 x 10
D
Weighted Step Ups
3 x 8
E
Hip Thrust
3 x 20
F
Reverse Hyperextension
3 x 12
A
Heroic Warm-up
For Completion
B
Incline DB Bench Press
3 x 10
C
1-Arm DB Row
D
DB Lateral Raise
3 x 12
E
Cable Facepull
3 x 15
F
Plank
3 x 0:30
A
Heroic Warm-up
For Completion
B
Goblet Squat
3 x 12
C
Walking Lunges
3 x 20
D
American KB Swing
3 x 20
E
Wall Sit
3 x 0:30
F
Leg Raise
3 x 10
A
Heroic Warm-up
For Completion
B
Band Assisted Pull Up
3 x 6
C
DB Arnold Press
3 x 10
D
Rear Delt Flyes
3 x 12
E
Russian Twist
3 x 0:30
F
Side Plank
3 x 0:20
A
Treadmill Work
1 x 30:00
A
Flexibility/Mobility Routine
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""
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