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Getting snatched

by Rachel Ward

Program Description

**Getting Snatched** is a dynamic 6-week program designed to sculpt your physique with a focus on strength and conditioning. Comprising 24 training sessions, this program incorporates a variety of exercises targeting major muscle groups, including Romanian deadlifts, front squats, and pull-ups, ensuring a well-rounded approach to fitness. Each workout is structured to challenge your limits and promote muscle growth, while also enhancing your core stability. Get ready to transform your body and achieve your fitness goals with this comprehensive training plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 12, 2025 10:24
  • Last Edited
    Oct 12, 2025 12:49

Summary

Transform your physique in just 6 weeks with "Getting Snatched," a dynamic program designed for those ready to sculpt and tone their bodies. Committing to four days a week, you'll engage in a variety of strength-building exercises, including barbell deadlifts, front squats, and bodyweight pull-ups, all tailored to maximize muscle engagement and fat loss. This program is perfect for anyone looking to enhance their strength and definition while utilizing a garage gym setup. Get ready to push your limits and reveal your best self!
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.8%
Upper Back
11.2%
Triceps
9.7%
Abs
8.8%
Hamstrings
8.1%
Quadriceps
8.1%
Lats
7.7%
Front Delts
7.2%
Chest
6.4%
Middle Delts
5.1%
Lower Back
5%
Biceps
4.2%
Adductors
2.4%
Calves
2.4%
Rear Delts
2%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Pull-Up (Bodyweight)
4
-
4
Overhead Press (Dumbbell)
3
-
5
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Pull-Up (Bodyweight)
4
-
4
Overhead Press (Dumbbell)
3
-
5
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Pull-Up (Bodyweight)
4
-
4
Overhead Press (Dumbbell)
3
-
5
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Pull-Up (Bodyweight)
4
-
4
Overhead Press (Dumbbell)
3
-
5
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Pull-Up (Bodyweight)
4
-
4
Overhead Press (Dumbbell)
3
-
5
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Pull-Up (Bodyweight)
4
-
4
Overhead Press (Dumbbell)
3
-
5
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Single Leg Hip Thrust
1
-
3
Step-Up (Weighted)
3
-
4
Copenhagen Plank
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Single Leg Hip Thrust
1
-
3
Step-Up (Weighted)
3
-
4
Copenhagen Plank
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Single Leg Hip Thrust
1
-
3
Step-Up (Weighted)
3
-
4
Copenhagen Plank
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Single Leg Hip Thrust
1
-
3
Step-Up (Weighted)
3
-
4
Copenhagen Plank
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Single Leg Hip Thrust
1
-
3
Step-Up (Weighted)
3
-
4
Copenhagen Plank
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Single Leg Hip Thrust
1
-
3
Step-Up (Weighted)
3
-
4
Copenhagen Plank
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Face Pull
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Face Pull
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Face Pull
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Face Pull
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Face Pull
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Face Pull
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
-
2
Pull Through (Cable)
4
-
3
Lateral Raise (Dumbbell)
2
-
4
Inverted Row
4
-
5
Ab Roller
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
-
2
Pull Through (Cable)
4
-
3
Inverted Row
4
-
4
Ab Roller
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
-
2
Pull Through (Cable)
4
-
3
Inverted Row
4
-
4
Ab Roller
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
-
2
Pull Through (Cable)
4
-
3
Inverted Row
4
-
4
Ab Roller
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
-
2
Pull Through (Cable)
4
-
3
Inverted Row
4
-
4
Ab Roller
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
-
2
Pull Through (Cable)
4
-
3
Inverted Row
4
-
4
Ab Roller
4
-
Week 1
1 / 6 Weeks
Day 1
1
Romanian Deadlift (Barbell)
4 Sets
-
2
Front Squat (Barbell)
4 Sets
-
3
Pull-Up (Bodyweight)
4 Sets
-
4
Overhead Press (Dumbbell)
3 Sets
-
5
Hanging Knee Raise
3 Sets
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
-
2
Single Leg Hip Thrust
1 Set
-
3
Step-Up (Weighted)
3 Sets
-
4
Copenhagen Plank
3 Sets
-
5
Standing Calf Raise
3 Sets
-
Day 3
1
Bench Press (Barbell)
4 Sets
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
-
3
Chest Supported Row (Dumbbell)
3 Sets
-
4
Face Pull
3 Sets
-
5
Tricep Extension (Cable)
3 Sets
-
6
Alternating Dumbbell Curl
3 Sets
-
Day 4
1
Push Up
4 Sets
-
2
Pull Through (Cable)
4 Sets
-
3
Lateral Raise (Dumbbell)
2 Sets
-
4
Inverted Row
4 Sets
-
5
Ab Roller
3 Sets
-