Stephanie Buttermore
Stephanie Buttermore
About Stephanie
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1
Program
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5
Block One
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5
Description
Block Two
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21
Training Blocks
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3
FAQs
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55
Block One
Advanced Techniques
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60
Block Two
Mind-Muscle Connection
Block Three
Eccentric-Accentuated Loading
Warm Up Protocol . . . . . . . . . . . . . . . . . . . . . . . . .
4
Constant Tension
Supersets
References . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
63
ABOUT
STEPHANIE
Stephanie Buttermore is a PhD who has transitioned from the world of
academia for a world of sharing her life and passion for the things she loves.
Using her YouTube and social media platforms, she entertains, and most
importantly, educates on the scientific principles of training and nutrition,
blending her years of reading and writing scientific literature with her passion
for exercise and fitness.
Education
-
BS Micro/Molecular Biology University of Central Florida
-
MS Medical Sciences, Women’s Health, University of South Florida
-
MS Medical Sciences, Pathology & Cell Biology, University of South Florida
- PhD Biomedical Sciences, Pathology & Cell Biology, University of South Florida
Research Background
Depending on the placement of the equipment in your gym and your level of advancement, each workout should
take roughly an hour.
Description
-
12-week program (three 4-week training blocks)
-
3 days/week full body workouts (lower body focused)
-
Optional 4th Day that can be done at home or the gym
This program can be run by beginners, intermediate or advanced level lifters. Since the program is primarily
dumbbell, cable and machine based, experience with proper technique on advanced level barbell lifts is not
required. This program uses the RPE scale to determine the weight you should use and the effort you need to
exert (see RPE page in Training 101 PDF), so a beginner will have a different RPE than an advanced lifter. This
makes it possible to prescribe the same workouts to varying levels of lifters as you will be the one to determine
how heavy the weight should be or how hard you should exert yourself based on your personal strength and
experience.
Every block contains 3 full body workouts per week as the “main” workouts, however I included a 4th optional
day for those who have the time and desire to train another day. I wanted this workout to be possible in a gym or
at home for those who have some basic at-home equipment. This day is an added hypertrophy workout that will
increase total weekly volume BUT it is not necessary to get the most out of this program. The workouts are not
highly fatiguing on purpose, because you need to recover for the main workouts. Increasing volume beyond the
main workouts will add some benefit but by no means make or break your results if you don’t have the time. But if
you do and you want to, then these optional days are a great addition to the training week!
Each workout in block one will This block will be more strength This block will be the most
begin with two primary, strength focused than block one but still strength focused of all the three
exercises followed by exercises incorporates a lot of exercise blocks. Day 1 of each training
grouped into supersets. For more variety and hypertrophy style week will be deliberately strength
explanation on supersets and training. The two primary dominated with a linear
how to do them, see page 62. strength movements will progression across the block. This
This block will prime your body encourage higher exertion than will be balanced out with two
for future blocks by incorporating the previous block therefore the hypertrophy workouts that focus
a lot of exercise variety as well as workout will be more challenging. on mind-muscle connection
a wider rep range. This With higher full body exertion, (MMC Page 60). These two
hypertrophy block primarily uses this block will be lower volume to hypertrophy workouts also keep
dumbbell and machine based account for fatigue management.
the workouts more enjoyable and
exercises and includes a lot of round out the training week with
techniques that enhance an a balance of strength,
exercise like eccentric More exercises using the smith hypertrophy, and fun. The MMC
accentuated movements (page machine are introduced in this days will return to using
61) and constant tension (page block, in addition to cables, supersets as in previous blocks.
62). This will double as warming machines and dumbbells to
up with working sets and ensure efficient setup. Using the
minimize how heavy you need to smith machine enables the
go for the set to be effective, inclusion of compound
which saves time. For example, movements without having to
hypertrophy is shown to be the setup a barbell in a rack. Similar
same in accentuated eccentrics to block one, the first two
with less weight when compared exercises may take a lot of the
to a standard tempo using higher total allotted time, but the rest of
weight.
the workout will move much
faster.
The first two primary exercises
may take 20 minutes, as these
are meant to be done in a
standard fashion with longer rest
times, but the rest of the workout
should move more quickly. So do
not be discouraged if you finish
the first two exercises and you
still have a lot to do. The
supersets will be more time
efficient.
HIP FLEXOR Watch Demo 2 6/6 lean weight to open each hip, 6 reps
SQUAT each side
BAND PULL
Watch Demo 2 20 Use light band. Hold band at shoulder
APART height. Pull band straight back.
TOE-TOUCH
Touch your toes, squat down, then
Watch Demo 2 10
TO SQUAT reverse the movement
Machine Shoulder 2-3 Avoid locking elbows at the top, control the
2 Press Watch Demo 3 10 min 8 movement. Drive up and focus on
shoulders.
Only slow down the lowering phase (4 sec).
3A Eccentric Accentuated 30
Keep spine neutral and stop DB mid shin
Dumbbell RDL Watch Demo 2 8 sec 7 before going back up. Focus on hamstrings,
don’t use your back.
Single Arm 30
Bend at hips or use a bench to lean on. Fully
MAIN DAY 1
3B Dumbbell Row Watch Demo 2 12 sec 8 extend arm and contract lat. Indicated reps
per arm.
3-second pause with legs apart. Contract
4A Pause Machine Hip Watch Demo 2 10 30
8 glutes as you push leg pads apart with the
Abduction sec strongest squeeze in full ROM. Keep
movement controlled.
30
Hold a weight (DB, kettlebell, or plate) in
4B Standing Side Crunch Watch Demo 2 15 7 one hand. Crunch to side while contracting
sec oblique. Indicated reps for each side.
Initiate the movement with your pinky
5A Dumbbell Lateral Watch Demo 3 12 30
8 finger higher than your pointer finger. Raise
Raise sec arms out to sides and focus on using your
side delts to raise arm.
Machine Chest Press Watch Demo 3 10 2-3 8 Contract chest and press while keeping
2 min elbows flared at 45 degree angle.
30
Raise arms in front of body, palms down.
MAIN DAY 2
3B Dumbbell Front Raise Watch Demo 2 15 sec 8 Don't swing hips to raise weight, contract
and focus on front delt to lift the weight.
Hold on with hand over hand. Step back,
4A Cable Standing Glute Watch Demo 2 10 30
8 bend at hips, and lean forward. Knee starts
Kickback sec bent, tucked to chest. Straighten leg as you
kick back and up.
Cable Standing Hip Use one hand to hold on for stability and
4B Watch Demo 2 10 30
8 raise leg out with slight bend in knee. Really
Abduction sec focus on your side glute.
REPS
Rest
RPE set 1 set 2 set 3 NOTES
# demo SETS time
30
Use either seated or lying machine curl.
3A Machine Leg Curl Watch Demo 2 15 sec 8 Make sure to control the movement as you
contract and release.
MAIN DAY 3
10-15
10-15 minutes of MISS (Medium Intensity
5 Cardio N/A N/A N/A N/A Steady State: 130-160BPM) Ex: Walking on
min treadmill, bike, elliptical
Knee-Banded Glute 1
Push knees out against band while
3
OPTIONAL DAY: HOME OR GYM
1B Bridge Watch Demo 20 min 7 thrusting up. Contract your glutes at the
top.
30
Aim for 8-10 reps. If it is too hard, go
2A Push-up Watch Demo 2 AMRAP sec 7 down on knees or stand at an angle while
pushing against a wall.
Machine Shoulder 2-3 Avoid locking elbows at the top, control the
2 Press Watch Demo 3 10 min 9 movement. Drive up and focus on
shoulders.
Only slow down the lowering phase (4 sec).
3A Eccentric Accentuated 30
Keep spine neutral and stop DB mid shin
Dumbbell RDL Watch Demo 2 8 sec 8 before going back up. Focus on hamstrings,
don’t use your back.
Single Arm 30
Bend at hips or use a bench to lean on. Fully
MAIN DAY 1
3B Dumbbell Row Watch Demo 2 12 sec 8 extend arm and contract lat. Indicated reps
per arm.
3-second pause with legs apart. Contract
4A Pause Machine Hip Watch Demo 2 10 30
9 glutes as you push leg pads apart with the
Abduction sec strongest squeeze in full ROM. Keep
movement controlled.
30
Hold a weight (DB, kettlebell, or plate) in
4B Standing Side Crunch Watch Demo 2 15 8 one hand. Crunch to side while contracting
sec oblique. Indicated reps for each side.
Initiate the movement with your pinky
5A Dumbbell Lateral Watch Demo 3 12 30
9 finger higher than your pointer finger. Raise
Raise sec arms out to sides and focus on using your
side delts to raise arm.
Machine Chest Press Watch Demo 3 10 2-3 9 Contract chest and press while keeping
2 min elbows flared at 45 degree angle.
30
Raise arms in front of body, palms down.
MAIN DAY 2
3B Dumbbell Front Raise Watch Demo 2 15 sec 8 Don't swing hips to raise weight, contract
and focus on front delt to lift the weight.
Hold on with hand over hand. Step back,
4A Cable Standing Glute Watch Demo 2 10 30
9 bend at hips, and lean forward. Knee starts
Kickback sec bent, tucked to chest. Straighten leg as you
kick back and up.
Cable Standing Hip Use one hand to hold on for stability and
4B Watch Demo 2 10 30
9 raise leg out with slight bend in knee. Really
Abduction sec focus on your side glute.
Eccentric-Accentuated 2
4 second eccentric (up direction). Hands
2 Lat Pulldown Watch Demo 3 8 min 8 slightly wider than shoulder width and pull
down to chest with a slight lean back.
10-15
10-15 minutes of MISS (Medium Intensity
5 Cardio N/A N/A N/A N/A Steady State: 130-160BPM) Ex: Walking on
min treadmill, bike, elliptical
Knee-Banded Glute 3 1
Push knees out against band while
OPTIONAL DAY: HOME OR GYM
1B Bridge Watch Demo 22 min 8 thrusting up. Contract your glutes at the
top.
30
Aim for 8-10 reps. If it is too hard, go
2A Push-up Watch Demo 2 AMRAP sec 8 down on knees or stand at an angle while
pushing against a wall.
0
Contract abs and keep hips parallel to the
3A Plank Watch Demo 3 :45 8 floor without hips sagging.
sec
sec
9 before going back up. Focus on hamstrings,
don’t use your back.
Single Arm
3B Dumbbell Row Watch Demo 2 12 30
sec
8 extend arm and contract lat. Indicated reps
per arm.
sec
9
glutes as you push leg pads apart with the
q z
strongest s uee e in full ROM. Keep
movement controlled.
tt
Hold a weight (DB, ke lebell, or plate) in
4B Standing Side Crunch Watch Demo 2 15 30
8 one hand. Crunch to side while contracting
sec q
obli ue. Indicated reps for each side.
sec
9 " " "
Sweep the weight out , not back . Can"
also be done seated.
Cable Standing Hip Use one hand to hold on for stability and
4B 30
raise leg out with slight bend in knee. Really
Abduction Watch Demo 2 10 9
sec focus on your side glute.
2 Lat Pulldown Watch Demo 3 8 8 slightly wider than shoulder width and pull
min
down to chest with a slight lean back.
30
Don't use your arms to pull down, flex abs
4B Machine Ab Crunch Watch Demo 2 12 9
sec to crunch down
Bodyweight Bulgarian 0
Use a bench (or chair if at home) to rest
1A Split Squat Watch Demo 3 13 8 back foot. Reps are per leg.
sec
0
Contract abs and keep hips parallel to the
3A Plank Watch Demo 3 :45 8
sec floor without hips sagging.
Knee-Banded Hip 1
Sit on chair or bench with band around
3B Watch Demo 3 25 8 knees. Push knees out against band.
Abduction min
sec
10 before going back up. Focus on hamstrings,
don’t use your back.
Single Arm
3B Dumbbell Row Watch Demo 2 12 30
sec
9 extend arm and contract lat. Indicated reps
per arm.
sec
10
glutes as you push leg pads apart with the
q z
strongest s uee e in full ROM. Keep
movement controlled.
tt
Hold a weight (DB, ke lebell, or plate) in
4B Standing Side Crunch Watch Demo 2 15 30
8 one hand. Crunch to side while contracting
sec q
obli ue. Indicated reps for each side.
sec
10 " " "
Sweep the weight out , not back . Can"
also be done seated.
Cable Standing Hip Use one hand to hold on for stability and
4B Watch Demo 2 10 30
10 raise leg out with slight bend in knee. Really
Abduction sec focus on your side glute.
Machine Ab Crunch 30
Don't use your arms to pull down, flex abs
4B Watch Demo 2 12 9
sec to crunch down
Bodyweight Bulgarian 0
Use a bench (or chair if at home) to rest
1A Split Squat Watch Demo 3 14 9 back foot. Reps are per leg.
sec
Watch Demo 3 25 1
9 thrusting up. Contract your glutes at the
1B Bridge min top.
0
Contract abs and keep hips parallel to the
3A Plank Watch Demo 3 :60 9
sec floor without hips sagging.
Knee-Banded Hip 1
Sit on chair or bench with band around
3B Abduction Watch Demo 3 AMRAP 10 knees. Push knees out against band.
min
E es
R t
E se se se E
# de mo SE TS
R PS
i e
t m
RP t 1 t 2 t 3 NOT S
3 Dumbbell Walking 30
Take longer strides to engage glutes.
Lunges Watch Demo 2 14 sec 7 Indicated reps for both legs as you walk.
MAIN DAY 1
3B Standing Face Pull Watch Demo 2 15 sec 8 apart rope to either side of your head. This
works your rear delts.
30
Use either seated or lying machine curl.
4B Machine Leg Curl Watch Demo 2 12 sec 8 Make sure to control the movement as you
contract and release.
Lay on ground and bridge up, one leg at a
5A Single-Leg Glute Watch Demo 2 10 0
8 time. Driving heel into ground and squeeze
Bridge sec glute at the top. Start with your weaker leg.
Indicated reps per leg.
30
Place hands lightly behind ears. Do not pull
5B Ab Crunch Watch Demo 2 15 sec 7 on neck. Contract abs to raise body. Don't
hold breath, make sure to breathe.
30
Use booty band around knees. 20 steps
4B Lateral Band Walk Watch Demo 2 20 sec 8 back and forth, alternate starting leg. Drive
knee out against band as you side step.
10-15
10-15 minutes of MISS (Medium Intensity
5 Cardio N/A N/A N/A N/A Steady State: 130-160BPM) Ex: Walking on
min treadmill, bike, elliptical
E es
R t
E se se se E
# de mo SE TS
R PS
i e
t m
RP t1 t2 t3 NOT S
Dumbbell Shoulder 1
Hold dumbbells out with palms facing
OPTIONAL DAY: HOME OR GYM
1B Press atch Demo 3 12 min 7 forward ne t to your ears. Press straight up.
x
30
Place hands down at sides. Raise legs and
3B Lying Leg Lifts atch Demo 2 10 sec 7 slowly lower while contracting abs. Don't
forget to breathe
W
!
3 Dumbbell Walking 30
Take longer strides to engage glutes.
Lunges Watch Demo 2 14 7 Indicated reps for both legs as you walk.
sec
MAIN DAY 1
5A Dumbbell Hammer 30
Hands in neutral position (like you are
Watch Demo 2 12 8
Curl sec drinking) while you curl.
30
firmly and pull rope towards eyes as you pull
3B Standing Face Pull Watch Demo 2 15 9
sec apart rope to either side of your head. This
works your rear delts.
1-2
Contract pectoral muscles as you bring
2 Chest Fly Machine Watch Demo 3 12 9 hands together. Control the movement.
min
Exercise
video WORKING
Rest
WEEK 7 Exercise REPS RPE set 1 set 2 set 3 NOTES
# demo SETS time
Smith Machine RDL 2-3 Control the bar as you lower to mid shin. Knees
1 Watch Demo 3 6 9 slightly bent. Feel the hamstring stretch as you
min
lower and thrust hips forward to stand.
Lunges Watch Demo 2 14 9 Indicated reps for both legs as you walk.
sec
MAIN DAY 1
5A Dumbbell Hammer 30
Hands in neutral position (like you are
Watch Demo 2 12 10
Curl sec drinking) while you curl.
Exercise
video WORKING
Rest
WEEK 7 Exercise REPS RPE set 1 set 2 set 3 NOTES
# demo SETS time
30
firmly and pull rope towards eyes as you pull
3B Standing Face Pull Watch Demo 2 15 10
sec apart rope to either side of your head. This
works your rear delts.
Exercise
video WORKING
Rest
WEEK 7 Exercise REPS RPE set 1 set 2 set 3 NOTES
# demo SETS time
1-2
Contract pectoral muscles as you bring
2 Chest Fly Machine Watch Demo 3 12 10 hands together. Control the movement.
min
Exercise
video WORKING
Rest
WEEK 7 Exercise REPS RPE set 1 set 2 set 3 NOTES
# demo SETS time
Dumbbell Shoulder 1
forward next to your ears. Press straight up.
1B Watch Demo 3 10 8
Press min Control the movement.
Dumbbell Walking 30
Take longer strides to engage glutes.
3
Lunges Watch Demo 2 14
sec
9 Indicated reps for both legs as you walk.
MAIN DAY 1
5A Dumbbell Hammer 30
Hands in neutral position (like you are
Curl
Watch Demo 2 12
sec
10 drinking) while you curl.
30
firmly and pull rope towards eyes as you pull
3B Standing Face Pull Watch Demo 2 15 10
sec apart rope to either side of your head. This
works your rear delts.
1-2
Contract pectoral muscles as you bring
2 Chest Fly Machine Watch Demo 3 12 10 hands together. Control the movement.
min
Machine Hip 0
Keep movement controlled with both in and
5A Watch Demo 2 15 8
Adduction sec out direction.
Exercise
i e
v d o W OR K ING
es
R t
WEEK 9 Exercise RE PS RPE set 1 set 2 set 3 E
e E i e
NOT S
# d mo S TS t m
Seated Neutral Grip Grip DBs with palms facing each other. Start
Dumbbell Shoulder Watch Demo 2 10 2-3 8 at shoulder height and press straight up
2
Press min over head.
MAIN DAY 2
min
8 Sq z
into the bench pad. uee e glutes. Can
hold a plate or DB
" "
Pull your elbows in against your sides - keep your
fi ti F
MAIN DAY 3
45
elbows in a xed posi on with a slight bend. eel
3B Cable Pull-Over Watch Demo 3 12 8 stretch and then drive arms down to your sides in a
sec
controlled movement.
sec
8 ti ti
star ng posi on. Contract rear delts as you
sweep hands back.
0
Contract abs and keep hips parallel to the
5B Plank Watch Demo 2 :30
sec
7 fl
oor without hips sagging.
WEEK 10
Exercise
Exercise
video WORKING
5A Machine Hip
Watch Demo 2 15 0
8
Keep movement controlled with both in and
Adduction sec out direction.
Seated Neutral Grip Grip DBs with palms facing each other. Start
2 Dumbbell Shoulder Watch Demo 2 10 2-3 8 at shoulder height and press straight up
Press min over head.
MAIN DAY 2
45
elbows in a fixed position with a slight bend. Feel
3B Cable Pull-Over Watch Demo 3 12 8 stretch and then drive arms down to your sides in a
sec
controlled movement.
0
Contract abs and keep hips parallel to the
5B Plank Watch Demo 2 :45 9 floor without hips sagging.
sec
1 Machine Hack Squat Watch Demo 3 8 2-3 8 Sink your hips straight down and drive
min through your heels.
45
Use straight bar or rope attachment. Anchor
MAIN DAY 1
3B Cable Bicep Curl Watch Demo 2 12 sec 9 at lowest point and keep elbows stationary
as you curl weight.
Start with palms facing you. Rotate your
4A Arnold Press Watch Demo 2 10 45
8 shoulders as you press the weight up so
sec that your palms face away from you at the
top of the ROM.
Underhand grip with palms facing towards
4B Underhand Grip Watch Demo 2 12 45
9 you, shoulder width apart. Pull down to
Pulldown sec chest and lean back slightly as you pull
down. Control movement.
Machine Hip 0
Keep movement controlled with both in and
5A Adduction Watch Demo 2 15 9 out direction.
sec
Machine Hip 45
Contract glutes as you push leg pads apart
5B Abduction Watch Demo 2 15 sec 9 with the strongest squeeze in full ROM.
Keep movement controlled.
Heel Elevated Goblet 2-3 Elevate heel by stepping on 5lb plates with
1 Squat Watch Demo 2 10 min 9 just your heel. Hold weight in front of chest
and keep eyes forward as you squat.
Seated Neutral Grip 2-3 Grip DBs with palms facing each other. Start
2 Dumbbell Shoulder Watch Demo 2 10 min 9 at shoulder height and press straight up
Press over head.
MAIN DAY 2
1
Round your upper back and thrust your hips
2 45° Hyperextension Watch Demo 3 12 min 10 into the bench pad. Squeeze glutes. Can
hold a plate or DB
45
Adjust seat so hands are about shoulder
3A Machine Incline Chest Watch Demo 3 8 sec 8 height. Tuck your elbows in at your sides
Press and drive up using upper chest.
Pull your elbows "in" against your sides - keep your
45
elbows in a fixed position with a slight bend. Feel
MAIN DAY 3
3B Cable Pull-Over Watch Demo 3 12 sec 9 stretch and then drive arms down to your sides in a
controlled movement.
Adjust seat so hands rest at armpit level.
4A Machine Tricep Watch Demo 2 15 45
8 Make sure elbows are straight back and
Pressdown sec press down while focusing on your triceps.
Control eccentric.
45
K eep upper body stationary as you lift legs.
5A Hanging Leg Raise Watch Demo 2 10 sec 9 Try not to "swing" your legs up. If too hard,
raise knees to chest.
1B Birddog Watch Demo 7 sec 8 tight. Crunch arm and leg in together.
Reverse movement. Reps per side.
Tuck elbows at 45 degrees. Press straight
2A Dumbbell Floor Press Watch Demo 2 10 45
7 up over chin while bringing weights closer
sec together. Lower down slowly.
45
Bend at hips, hold DBs with neutral grip.
2B Dumbbell Bent Over Watch Demo 2 12 7 Drive elbows back and squeeze through
Row sec the movement.
Raise hips in a bridge and slide feet on a
3A Sliding Leg Curl Watch Demo 2 9 45
8 slider (or towel) forward and back towards
sec you. If it is too difficult, lower hips on a
small pillow or sit on your hands.
3A DB Lateral Raise Watch Demo 2 12 9 arms out to sides and focus on using your
sec
side delts to raise arm.
45
at lowest point and keep elbows stationary
3B Cable Bicep Curl Watch Demo 2 12 9
sec as you curl weight.
9
,
you shoulder width apart. Pull down to
Pulldown sec chest and lean back slightly as you pull
down. Control movement.
5A
Machine Hip
Watch Demo 2 15 0
10
Keep movement controlled with both in and
Adduction sec out direction.
10 z
with the strongest squee e in full R M. O
sec Keep movement controlled.
Seated Neutral Grip Grip DBs with palms facing each other. Start
2 Dumbbell Shoulder Watch Demo 2 10
2-3
9 at shoulder height and press straight up
Press
min over head.
MAIN DAY 2
2 45° Hyperextension Watch Demo 3 12 10 into the bench pad. Squeeze glutes. Can
min
hold a plate or DB
45
elbows in a fixed position with a slight bend. Feel
3B Cable Pull-Over Watch Demo 3 12 9 stretch and then drive arms down to your sides in a
sec
controlled movement.
0
Contract abs and keep hips parallel to the
5B Plank Watch Demo 2 :60 10
sec floor without hips sagging.
2 45
AMRAP
As many reps as possible
BB
Barbell
BW
Body Weight
BMD
Bone Mineral Density
CVD
Cardiovascular Disease
DB
Dumbbell
EA
Eccentric Accentuated Loading
HIIT
High Intensity Interval Training
LISS
Low Intensity Steady State
MISS
Moderate Intensity Steady State
MMC
Mind-Muscle Connection
RDL
Romanian Deadlift
RIR
Repetitions in Reserve
RM
Rep Max
ROM
Range of Motion
RPE
Rate of Perceived Exertion
SS
Super Set
“As many reps as possible” The contracting The lowering (“negative”) How hard you are pushing
with good form. Often (“positive”) aspect of the aspect of the lift
the set relative to failure.
How often you directly The growth of (muscle) Effort and load
The weight of the external
days
Primary
Progressive
Periodization RPE
exercise Overload
The organization of Main heavy compound The gradual increase of Rate of perceived
training over time movements that involve a stress placed upon the exertion. A measure of
large muscle mass (for body during exercise how difficult a set was on
Secondary Tertiary
Tempo Volume
exercise exercise
Compound exercises The speed at which the lift Isolation movements Total amount of wor k
which involve less muscle occurs. Usually refers to involving only one joint performed. Usually
mass (for example: cable concentric/eccentric and primarily targeting a approximated as sets x
rows, lunges, hip thrusts, speed. single muscle – these are reps x load.
etc.)
specific, smaller muscle or
to generate metabolic
stress
A: Progress can be interpreted in many ways. It can be a matter of getting stronger, gaining muscle, undergoing
body recomposition (building muscle while losing fat) or all three! Now this takes time and doesn’t happen
overnight. You want to think of your lifting career, which is likely going to be a very long time, as a marathon,
not a sprint. It can be difficult to accurately determine if you are making visual progress day-to-day or even
week-to-week. Taking physique progress photos every 4-6 weeks and comparing them side-by-side is a
good way to detect visual differences that you simply wouldn’t notice in the mirror. But ultimately, because
of the relationship between strength gain and muscle gain, the main metric you want to use for tracking
your progress is strength. If you’re getting stronger, while using good technique, you’re progressing. It is
strongly recommended to log every workout either in writing (print the program out or use a separate
notebook) or in an app, so you don’t have to rely on memory to keep track of personal strength records.
A: While hypertrophy programs, like this one, improve overall body composition by building muscle, this is not
inherently a “fat loss” program. There are very basic nutrition and cardio recommendations included, but
beyond that, your nutrition and cardio are totally up to you. For most, fat loss is a dietary matter, so if you
are interested in losing fat, you would have to consult with a registered dietician or nutritionist. However,
building muscle will definitely help you reach your fitness/physique goals so I wouldn’t underestimate how
much resistance training can supplement a good nutrition plan!
Q: I can’t complete all the workouts prescribed each week. What should I do?
A: If you cannot complete all of the prescribed workouts, I would move the training session you cannot
x
complete into the ne t week and so on. Do not outright skip workouts, always remember where you left off.
If you skip workouts, the progression will jump too fast. If you can’t complete multiple workouts prescribed
each week, I recommend to do the workouts in order, do not skip workouts, and move the workouts you did
x
not do into the following week. I would also increase the amount of sets you are doing for every e ercise to
x O
increase total weekly volume. I would start by adding one set to every e ercise. I would N T combine
j j
workouts as you might over-train or ust accumulate too much “ unk volume”. This is not ideal as I calibrated
total weekly volume for the way I wrote the program, BUT you will definitely still have great workouts as
z
opposed to giving up and getting ero.
A: Muscle soreness is largely attributed to eccentric contractions [1] and contractions at long muscle lengths
[2]. Delayed onset muscle soreness (DOMS) isn’t required for hypertrophy to occur, but the associated
muscle damage might play a role in hypertrophy [3]. With that said, the main goal of this program is to build
muscle and strength, not to get you feeling sore. In fact, reduced soreness over time indicates that your
body is adapting and recovering, which is actually a good thing for continued progress. This is referred to as
the “repeated bout effect”, where soreness reduces with more repeated bouts of training.
Q: I am getting very sore from my workouts. Should I still train if I’m sore?
A: You may experience increased soreness when you first begin the program because it is presenting a new
F
stress to your body. oam rolling (which is recommended in the warm up) can help reduce DOMS [4] and
R 5
increase OM [ ], so if you are consistently ge tting sore week after week, consider adding a short 3-5
minute foam rolling routine at the beginning or end of the workouts. Otherwise, training while sore is not
j
inherently problematic for muscle growth unless it puts you at an increased risk of in ury. If you’re having a
ffi
di cult time ge tting into position for any of the planned exercises or finding it difficult to complete a full
ROM due to pain, do not train. Otherwise, in the case of mild soreness, perform a slightly longer warm up
for each exercise and use your own discretion with avoiding injury being a top priority. One extra rest day
will not set you back very far, but a serious injury will.
A: This indicates a superset should be performed. This means that you will be alternating between these
exercises after each set. For example, you'll perform the first set of exercise 1A, rest for the indicated
amount of time (could be anywhere from 0-45 seconds), then perform the first set of exercise 1B. Once
you've then rested the indicated amount of time that is put for exercise 1B, you'll return back to exercise 1A
for the second set.
Q: What are the blank boxes in the middle of each program for?
A: They are for you to track your weights each week, so you can focus on strength progression from week 1
to week 4 of each block. Of course, this will only work if you print the program out. The other option would
be to keep a notebook and simply pencil in your lifts each week. Keeping up with this habit of tracking is
going to be an extremely important part of your success on this program. *UPDATE* - My Fitness App is
now available so you can track your weights for every workout in the app. Search on apple or google play:
Stephanie Buttermore Fitness
A: They’re important! I recommend using a high resistance hip circle for any “banded” exercise. I use the
“GRIPPY HIP CIRCLE” which can be found here: https://markbellslingshot.com/collections/hip-circles
https://www.stephaniebuttermore.com/programs
A: You have the option of running back through the same program again with increased strength or you can
check out one of my other programs on my website. https://www.stephaniebuttermore.com/programs
A: Yes, but give it your best effort first. The barbell hip thrust has been shown again and again to be highly
effective as a glute builder for a reason. I highly recommend getting your own barbell pad because they are
often missing from gyms. This is the one I have and I keep it in my gym bag. (http://bit.ly/BarbellPadRed).
Alternatively, 1. You can try using the leg extension machine which I’ve shown on my channel before but
here is a good tutorial on how to do it (https://www.youtube.com/watch?v=m81wYIoZJvM) 2. You can try
using a dumbbell for added resistance or doing single-leg hip thrusts, which are also very challenging.
A: If you had a breast augmentation surgery within the past 4 weeks, it is wise to ask your surgeon if you are
able to exercise. Typically, you will need to ease back into upper body training, and stick to the more stable
lower body exercises. Tucking your elbows while pressing can alleviate discomfort caused from surgery.
A: If you are pregnant, you should first and foremost consult with your doctor if you are ok to weight train.
From my understanding, if you have been weight training prior to becoming pregnant, then it should not be
an issue during pregnancy. However, the exercises in this program may not be appropriate for you so
please consult with your doctor.
Please direct all other questions to [email protected]. Please avoid directing questions about this program to social
media as it is not a reliable means of making contact with me or getting the correct information. Please allow 3-5 business days for a
reply.
And as tempting as it is to use these techniques on every set of every exercise, it’s actually not the best idea.
These should be used sparingly because they tend to be disproportionately demanding on your body (from an
exertion, mental focus, and recovery perspective), so it’s easy to get carried away and run yourself into the
ground with them. That’s why they are just sprinkled in throughout the program.
Without further ado, let’s get into some of these methods and investigate
exactly why we’re using them:
This is definitely a skill that takes time to acquire, but once you do, you can
use this on straight sets or in combination with other advanced techniques
we will get into below.
Now I’m not saying you should forget about progressive overload; I’m just saying that the point is to use them
together on certain exercises i.e. isolation exercises. These exercises are usually single-joint movements and can
really trigger a good mental focal connection on a muscle. An example of a mind-muscle connection cue would
be thinking about the muscle and thinking about squeezing the muscle while you are performing the rep i.e.
“squeeze your glutes”. There is also a time NOT to use mind-muscle connection, and that would be on primary
compound movements like deadlifts, squats, bench press etc. These are movements that would probably do
more harm than good to try and focus on a single muscle group because these exercises use multiple muscles
to carry out the movement. Therefore, external cues (ex. driving your heels through the floor on squats) are
ideal for these exercises.
Eccentric-Accentuated Loading
Eccentric-accentuated loading refers to making the eccentric, or lower phase, of an exercise more challenging.
This can be done by providing more external load (typically from manual resistance from a partner or with the
use of Eccentric Hooks), or simply from increasing the duration of the eccentric phase. The idea behind this is
that the eccentric phase tends to be responsible for more hypertrophy than the concentric (“lifting”) phase [7].
While the research is a bit unclear whether or not slower eccentrics are better for hypertrophy (one study found
greater strength improvements [8]; one study found equal hypertrophy and strength increases [9]), I still think
they are really valuable to training and for reducing injury risk. If you think about it, you will have to use lighter
loads to perform an eccentric accentuated exercise, so if you can yield the same hypertrophic response with a
lighter weight by slowing down the eccentric, this can allow us to better manage fatigue and accumulate more
volume without risking injury. And besides, they are more fun.
From a programming perspective, it makes more sense to accentuate the eccentric in conjunction with focusing
on the mind-muscle connection (and most people will agree that slowing the eccentric down makes for
improving the mind-muscle connection). Using this style of training is great for any exercise which stretches a
muscle out particularly far like a Romanian deadlift. Since the eccentric phase is associated with muscle damage,
and muscle damage is associated with DOMS, you will likely get sore from doing these. But using the RDL as an
example, your grip might not be strong enough to use a heavy load, but you can elicit the same hypertrophic
response by slowing down the eccentric with a lighter load, so it definitely has its uses.
Constant-tension training is performing reps with a relatively steady cadence, without taking any breaks or
pauses between the concentric or eccentric. It’s important to note that this does NOT mean to perform the reps
as fast as humanly possible. You keep the concentric and eccentric tempo the same as you would normally do
the exercise, without pausing when you end one and start the other, keeping constant tension on the muscle(s)
you are working. Since proximity to failure is an important factor in hypertrophy (generally speaking, the closer
you take a set to failure, the higher the hypertrophic stimulus you will yield), constant-tension will ensure your
muscles are fully fatiguing, causing your larger motor units to be recruited (which will require type 2 muscle
fibers to be utilized, which have more potential for hypertrophy than type 1).
While the research only looks at velocity and fatigue, you’ll see that “cluster sets (the exact opposite of
constant-tension – deliberately taking a few seconds between each rep or taking several seconds after a few
reps) delays the onset of fatigue [10]. This actually means that you’ll be able to accumulate more volume with
cluster sets, but the additional volume won’t yield any further hypertrophy, as fatigue is what will drive
hypertrophy.
Constant-tension tends to couple well with the mind-muscle connection as well. It tends to be better applied to
exercises which have less complex form and that have fairly small ranges of motion. You can expect to get a
huge pump (metabolic stress) from this technique, which could be a driver of hypertrophy.
Supersets
Supersetting is when you perform two exercises back-to-back with little to no rest. In the program, this is
stylized as “1A/1B”. Instead of doing all sets of the “1A” exercise, then all sets of the “1B” exercise, you will
alternate between them. These primarily help with cutting down on gym time, although they can also be used
as a way of pre-exhausting muscle groups. Pre-exhausted is commonly misunderstood to be fatiguing one
muscle with an isolation movement, then hitting that same muscle group with a compound movement (band
walks before squatting). This actually forces all other muscle groups to work harder, as the fatigued muscle is
unable to produce adequate force and lowers EMG [11]. With that being said, you can use this to your
advantage by fatiguing assisting muscle groups prior to hitting the desired muscle groups (hitting hamstring
curls before hip thrusting so only your glutes contribute) to get more activation of the desired group.
Pairing non-competing movements has been shown to have very little impact on strength (meaning: if you do a
squat, then a military press shortly after, your strength won’t be decreased). With that being said, if you move
too quickly from one exercise back to the other, you could be taxing your cardiovascular system, which is not
the goal of the program or the goal of supersetting. It’s commonly said to go straight from 1A to 1B without any
rest, but I think this will leave you pushing 1A far harder (as a function of being fresher). Instead, you’ll take a
short 30-seconds of rest after 1A and 30-seconds of rest after 1B, so you have an even amount of recovery for
each. *If I prescribe supersets, I will also prescribe rest periods.
Appell HJ, Soares JM, Duarte JA. Exercise, muscle damage and fatigue. Sports Med. 1992;13(2):108-15.
[2]
Newham DJ, Jones DA, Ghosh G, Aurora P. Muscle fatigue and pain after eccentric contractions at long
and short length. Clin Sci. 1988;74(5):553-7
[3]
Schoenfeld BJ. Does exercise-induced muscle damage play a role in skeletal muscle hypertrophy?. J
Strength Cond Res. 2012;26(5):1441-53.
[4]
Pearcey GE, Bradbury-squires DJ, Kawamoto JE, Drinkwater EJ, Behm DG, Button DC. Foam rolling for
delayed-onset muscle soreness and recovery of dynamic performance measures. J Athl Train.
2015;50(1):5-13.
[5]
Macdonald GZ, Button DC, Drinkwater EJ, Behm DG. Foam rolling as a recovery tool after an intense bout
of physical activity. Med Sci Sports Exerc. 2014;46(1):131-42.
[6]
Schoenfeld BJ, Vigotsky A, Contreras B, et al. Differential effects of attentional focus strategies during
long-term resistance training. Eur J Sport Sci. 2018;18(5):705-712.
[7]
Franchi MV, Reeves ND, Narici MV. Skeletal Muscle Remodeling in Response to Eccentric vs. Concentric
Loading: Morphological, Molecular, and Metabolic Adaptations. Front Physiol. 2017;8:447.
[8]
Hedayatpour N, Falla D. Physiological and Neural Adaptations to Eccentric Exercise: Mechanisms and
Considerations for Training. Biomed Res Int. 2015;2015:193741.
[9]
Barstow IK, Bishop MD, Kaminski TW. Is enhanced-eccentric resistance training superior to traditional
training for increasing elbow flexor strength?. J Sports Sci Med. 2003;2(2):62-9.
[10]
Tufano JJ, Halaj M, Kampmiller T, Novosad A, Buzgo G. Cluster sets vs. traditional sets: Levelling out the
playing field using a power-based threshold. PLoS ONE. 2018;13(11):e0208035.
[11] Ozaki H, Kubota A, Natsume T, et al. Effects of drop sets with resistance training on increases in muscle
CSA, strength, and endurance: a pilot study. J Sports Sci. 2018;36(6):691-696.
STEPHANIE
For customer support ONLY in regards to this training
program, please email [email protected].
Please only email me if you have training related questions.
In regards to nutrition, I cannot answer questions beyond
the scope of what I’ve already included in this program, as I
am not a registered dietician. Please reach out to an RD if
you have nutrition questions.
DISCLAIMERS
The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, cure, or
prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician
or qualified health professional on any matters regarding your health. Use of the information in this program is
strictly at your own risk. Stephanie Buttermore or Stephanie Buttermore LLC will not assume any liability for any
direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or
death.
All documents included or exchanged between Stephanie Buttermore and the Client are the intellectual property
of Stephanie Buttermore and are not to be copied, sold, published, posted, or redistributed either in part or in full
without my written consent. All violations will be prosecuted to the fullest extent of the law.