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Snatched

by Livenlavidamocha
14 athletes joined

Program Description

The reasoning behind this Program , help jump start your fitness Journey and Achieve ideal results. This Program has a Core with Focus but will increase arm strength and help promote Glute Growth. Cardio is will help you shred and be mentally tough. It’s challenging but you can do it. Everyday Has a Positive Quote to help you get through it.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    180 minutes
  • Created
    Dec 05, 2024 01:32
  • Last Edited
    Jun 18, 2025 12:33

Summary

**Sculpt your physique with the Snatched program, a focused 4-week journey designed for those ready to transform their body in just three sessions per week. This program combines bodyweight and barbell exercises, targeting your core, legs, and upper body to build strength and endurance. Each workout is carefully structured to maximize results, featuring exercises like planks, sumo squats, and push-ups, ensuring you stay engaged and challenged. Perfect for at-home training, Snatched empowers you to reach your fitness goals with confidence and determination.**
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
4
30-1 mins
RPE 6.5
2
Sumo Squat
4
15-30 reps
RPE 6
3
Upright Row (Barbell)
4
10-15 reps
RPE 6.5
4
Sit Up
2
40-50 reps
RPE 7
5
Pike Push Up
1
50-70 reps
RPE 6.5
6
Push Up
1
50-70 reps
RPE 7.5
7
Walking Lunge
1
6 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 8.5
2
Sit Up
1
100 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
4
30-1 mins
RPE 6.5
2
Sumo Squat
4
15-30 reps
RPE 6
3
Upright Row (Barbell)
4
10-15 reps
RPE 6.5
4
Sit Up
2
40-50 reps
RPE 7
5
Pike Push Up
1
50-70 reps
RPE 6.5
6
Push Up
1
50-70 reps
RPE 7.5
7
Walking Lunge
1
6 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 8.5
2
Sit Up
1
100 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
4
30-1 mins
RPE 6.5
2
Sumo Squat
4
15-30 reps
RPE 6
3
Upright Row (Barbell)
4
10-15 reps
RPE 6.5
4
Sit Up
2
40-50 reps
RPE 7
5
Pike Push Up
1
50-70 reps
RPE 6.5
6
Push Up
1
50-70 reps
RPE 7.5
7
Walking Lunge
1
6 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
RPE 8
2
Goblet Squat
1
100 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
4
30-1 mins
RPE 6.5
2
Sumo Squat
4
15-30 reps
RPE 6
3
Upright Row (Barbell)
4
10-15 reps
RPE 6.5
4
Sit Up
2
40-50 reps
RPE 7
5
Pike Push Up
1
50-70 reps
RPE 6.5
6
Push Up
1
50-70 reps
RPE 7.5
7
Walking Lunge
1
6 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
RPE 8
2
Goblet Squat
1
100 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
RPE 7-8.5
2
Reverse Abs Crunch (Bodyweight)
1
2 mins
RPE 7
3
Hip Thrust (Barbell)
1
2 mins
RPE 7-8
4
Bicep Curl (Dumbbell)
1
2 mins
RPE 7.5
5
Stretching
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8-14 mins
RPE 8
2
Push Up
1
50 reps
RPE 8
3
Pike Push Up
1
50 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
RPE 7-8.5
2
Reverse Abs Crunch (Bodyweight)
1
2 mins
RPE 7
3
Hip Thrust (Barbell)
1
2 mins
RPE 7-8
4
Bicep Curl (Dumbbell)
1
2 mins
RPE 7.5
5
Stretching
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8-14 mins
RPE 8
2
Push Up
1
50 reps
RPE 8
3
Pike Push Up
1
50 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
45 mins
RPE 6.5-8
2
Bicep Curl (Dumbbell)
2
50 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
45 mins
RPE 6.5-8
2
Bicep Curl (Dumbbell)
2
50 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Plank
4 Sets
30-1 mins
@6.5
2
Sumo Squat
4 Sets
15-30 Reps
@6
3
Upright Row (Barbell)
4 Sets
10-15 Reps
@6.5
4
Sit Up
2 Sets
40-50 Reps
@7
5
Pike Push Up
1 Set
50-70 Reps
@6.5
6
Push Up
1 Set
50-70 Reps
@7.5
7
Walking Lunge
1 Set
6 mins
@8.5
Day 2
1
Plank
4 Sets
30-1 mins
@6.5
2
Sumo Squat
4 Sets
15-30 Reps
@6
3
Upright Row (Barbell)
4 Sets
10-15 Reps
@6.5
4
Sit Up
2 Sets
40-50 Reps
@7
5
Pike Push Up
1 Set
50-70 Reps
@6.5
6
Push Up
1 Set
50-70 Reps
@7.5
7
Walking Lunge
1 Set
6 mins
@8.5
Day 3
1
Jog
1 Set
20 mins
@7-8.5
2
Reverse Abs Crunch (Bodyweight)
1 Set
2 mins
@7
3
Hip Thrust (Barbell)
1 Set
2 mins
@7-8
4
Bicep Curl (Dumbbell)
1 Set
2 mins
@7.5
5
Stretching
1 Set
20 mins
@6