TABLE OF CONTENTS
About Stephanie . . . . . . . . . . . . . . . . . . . . . . . . . .
About This Program . . . . . . . . . . . . . . . . . . . . . . . Description
Who Is This Program For?
Optional 4th Day
Training Blocks . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Block One
Block Two
Block Three
Warm Up Protocol . . . . . . . . . . . . . . . . . . . . . . . . . 1
2
3
4
Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Block One . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Block Two . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Block Three . . . . . . . . . . . . . . . . . . . . . . . . . . . .
List of Abbreviations & Key Terms . . . . . . . . . . .
FAQs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Advanced Techniques . . . . . . . . . . . . . . . . . . . . . .
Mind-Muscle Connection
Eccentric-Accentuated Loading
Constant Tension
Supersets References . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
5
5
21
37
53
55
60
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
Dr. Buttermore’s doctoral research focused primarily on early
detection screening markers of ovarian cancer (OC) and the
molecular mechanisms driving OC. Through her work, she
discovered that a protein called Receptor for Hyaluronan
Mediated Motility (RHAMM) was up regulated in OC cell lines,
OC tissue and OC patient urine. She demonstrated that RHAMM
could be used in conjunction with other screening modalities as a
viable early detection urinary screening marker (patent). If you
are interested in her work, her dissertation is available to read on
her website (https://www.stephaniebuttermore.com/about/).
Quick & Effective Women's Training Program
1
About This Program
This program is for all my busy ladies out there who want to workout for their health and improve their overall
body composition, but don’t want to spend hours and hours in the gym. Whether you are a busy mom with a fulltime job, busy college student, caretaker for your parents or just a gal with priorities other than living in the gym,
I think you’ll enjoy these fast and challenging workouts. Every workout is designed to be efficient without
sacrificing effectiveness by implementing training techniques that can get the same muscular stimulation in less
time, as well as save time on setup by electing to use machines and dumbbells. 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
Video Demonstrations for every exercise
Instructional cues for each exercise
Who Is This Program For?
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.
Optional 4th Day
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!
Quick & Effective Women's Training Program
2
TRAINING BLOCKS
BLOCK ONE
BLOCK TWO
BLOCK THREE
Each workout in block one will
begin with two primary, strength
exercises followed by exercises
grouped into supersets. For more
explanation on supersets and
how to do them, see page 62.
This block will prime your body
for future blocks by incorporating
a lot of exercise variety as well as
a wider rep range. This
hypertrophy block primarily uses
dumbbell and machine based
exercises and includes a lot of
techniques that enhance an
exercise like eccentric
accentuated movements (page
61) and constant tension (page
62). This will double as warming
up with working sets and
minimize how heavy you need to
go for the set to be effective,
which saves time. For example,
hypertrophy is shown to be the
same in accentuated eccentrics
with less weight when compared
to a standard tempo using higher
weight.
This block will be more strength
focused than block one but still
incorporates a lot of exercise
variety and hypertrophy style
training. The two primary
strength movements will
encourage higher exertion than
the previous block therefore the
workout will be more challenging.
With higher full body exertion,
this block will be lower volume to
account for fatigue management. This block will be the most
strength focused of all the three
blocks. Day 1 of each training
week will be deliberately strength
dominated with a linear
progression across the block. This
will be balanced out with two
hypertrophy workouts that focus
on mind-muscle connection
(MMC Page 60). These two
hypertrophy workouts also keep
the workouts more enjoyable and
round out the training week with
a balance of strength,
hypertrophy, and fun. The MMC
days will return to using
supersets as in previous blocks.
More exercises using the smith
machine are introduced in this
block, in addition to cables,
machines and dumbbells to
ensure efficient setup. Using the
smith machine enables the
inclusion of compound
movements without having to
setup a barbell in a rack. Similar
to block one, the first two
exercises may take a lot of the
total allotted time, but the rest of
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. Quick & Effective Women's Training Program
3
WARM-UP PROTOCOL
EXERCISE
LISS CARDIO
FULL BODY WARM UP
CAT/COW
VIDEO DEMO
See Notes
Watch Demo
WORKING
SETS
N/A
2
REPS/
TIME
NOTES
5-10min
Anything to increase core body
temperature (Ex: treadmill, stationary
bike, jumping jacks, side to side steps,
etc.)
10/10
Focus on engaging your core, breathe
throughout the movement. gradually
use a larger range of motion.
HIP FLEXOR
SQUAT
Watch Demo
2
6/6
Squat and push elbows against knees,
lean weight to open each hip, 6 reps
each side
ARM CIRCLES
Watch Demo
2
10
Circle arms forward and backwards (10
each direction)
BAND PULL
APART
Watch Demo
2
20
Use light band. Hold band at shoulder
height. Pull band straight back.
TOE-TOUCH
TO SQUAT
Watch Demo
2
10
Touch your toes, squat down, then
reverse the movement
FOAM ROLL
Watch Demo
N/A
<5min
Optional when needed: primarily hit
your back, lats, glutes, quads, and
hamstrings.
Quick & Effective Women's Training Program
4
program
MAIN DAY 1
WEEK 1
Exercise
#
Block 1: Week 1 DAY 1
Exercise
1
Leg Press
2
Machine Shoulder
Press
3A
Eccentric Accentuated
Dumbbell RDL
3B
Single Arm
Dumbbell Row
4A
Pause Machine Hip
Abduction
4B
Standing Side Crunch
5A
Dumbbell Lateral
Raise
5B
Dumbbell Bent Over
Rear Delt Raise
video
demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
WORKING
REPS
SETS
3
3
2
2
2
2
3
3
Rest
time
8
2-3
min
10
2-3
min
8
30
sec
12
30
sec
10
30
sec
15
30
sec
12
30
sec
15
30
sec
RPE
set 1
set 2
set 3
NOTES
8
Place your feet high and wide on the
platform. Drive with heels and contract
glutes.
8
Avoid locking elbows at the top, control the
movement. Drive up and focus on
shoulders.
7
Only slow down the lowering phase (4 sec).
Keep spine neutral and stop DB mid shin
before going back up. Focus on hamstrings,
don’t use your back.
8
Bend at hips or use a bench to lean on. Fully
extend arm and contract lat. Indicated reps
per arm.
8
3-second pause with legs apart. Contract
glutes as you push leg pads apart with the
strongest squeeze in full ROM. Keep
movement controlled.
7
Hold a weight (DB, kettlebell, or plate) in
one hand. Crunch to side while contracting
oblique. Indicated reps for each side.
8
Initiate the movement with your pinky
finger higher than your pointer finger. Raise
arms out to sides and focus on using your
side delts to raise arm.
8
Bend at hips, hold DB with neutral grip.
Sweep the weight "out", not "back". Can
also be done seated.
Quick & Effective Women's Training Program
5
Block 1: Week 1 DAY 2
WEEK 1
Exercise
#
video
demo
WORKING
SETS
REPS
Rest
time
RPE
set 1
set 2
set 3
NOTES
1
Machine Hip Thrust
Watch Demo
3
8
2-3
min
8
If you don't have hip thrust machine, set up leg
extension machine or on a smith machine with a
bench (or box). Keep eyes straight ahead, drive up
with your heels. Squeeze glutes at the top.
2
Machine Chest Press
Watch Demo
3
10
2-3
min
8
Contract chest and press while keeping
elbows flared at 45 degree angle.
7
Look down at toe while stepping back with a
slight forward lean.Can hold dumbbells at
your sides or hold one to your chest. Reps
are per leg.
8
Raise arms in front of body, palms down.
Don't swing hips to raise weight, contract
and focus on front delt to lift the weight.
8
Hold on with hand over hand. Step back,
bend at hips, and lean forward. Knee starts
bent, tucked to chest. Straighten leg as you
kick back and up.
3A
MAIN DAY 2
Exercise
3B
Dumbbell Reverse
Lunge
Dumbbell Front Raise
4A
Cable Standing Glute
Kickback
4B
Cable Standing Hip
Abduction
5A
Eccentric Accentuated
Dumbbell Bicep Curl
5B
Dumbbell Overhead
Elbow Extension
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
2
2
2
2
2
2
10
30
sec
15
30
sec
10
30
sec
10
30
sec
15
30
sec
12
30
sec
8
Use one hand to hold on for stability and
raise leg out with slight bend in knee. Really
focus on your side glute.
8
3 second lowering phase. Start with DB at
your sides and turn DB so palms face up as
you curl and contract your biceps.
8
Try to keep elbow tucked in close to your head, only
letting it flare slightly. Start with DB straight up and
lower behind head, bending elbow to 90 degree
angle and back up.
Quick & Effective Women's Training Program
6
Block 1: Week 1 DAY 3
WEEK 1
Exercise
#
1
Sumo Goblet Squat
2
Eccentric-Accentuated
Lat Pulldown
3A
MAIN DAY 3
Exercise
Machine Leg Curl
video
demo
Watch Demo
Watch Demo
Watch Demo
2
3
2
Rest
time
10
2-3
min
8
2
min
15
30
sec
15
30
sec
Seated Rope Face Pull
4A
Leg Extension
Watch Demo
2
20
30
sec
4B
Machine Ab Crunch
Watch Demo
2
12
30
sec
N/A
10-15
min
Cardio
2
REPS
3B
5
Watch Demo
WORKING
SETS
N/A
N/A
RPE
7
7
set 1
set 2
set 3
NOTES
Feet wider than shoulder width apart, point
toes out in sumo stance. Hold dumbbell or
kettlebell chest height. Squeeze glutes as
you drive feet into floor.
4 second eccentric (up direction). Hands
slightly wider than shoulder width and pull
down to chest with a slight lean back.
8
Use either seated or lying machine curl.
Make sure to control the movement as you
contract and release.
7
Grip rope palms down. Pull rope towards
head while pulling the rope apart to either
side of head.
8
Contract your quads as you extend knee.
Don't lock knees and control the movement.
8
Don't use your arms to pull down, flex abs
to crunch down
N/A
10-15 minutes of MISS (Medium Intensity
Steady State: 130-160BPM) Ex: Walking on
treadmill, bike, elliptical
Quick & Effective Women's Training Program
7
Block 1: Week 1 OPTIONAL DAY
OPTIONAL DAY: HOME OR GYM
WEEK 1
Exercise
#
Exercise
video
demo
1A
Bodyweight Bulgarian
Split Squat
Watch Demo
1B
Knee-Banded Glute
Bridge
Watch Demo
WORKING
REPS
SETS
3
3
RPE
12
0
sec
7
Use a bench (or chair if at home) to rest
back foot. Reps are per leg.
20
1
min
7
Push knees out against band while
thrusting up. Contract your glutes at the
AMRAP
30
sec
7
Aim for 8-10 reps. If it is too hard, go
down on knees or stand at an angle while
pushing against a wall.
set 1
set 2
set 3
NOTES
top.
2A
Push-up
2B
Single Arm Dumbbell
Row
Watch Demo
2
10
1
min
7
Use a bench or chair for stability. Use
neutral grip to row weight up while
contracting your lat.
3A
Plank
Watch Demo
3
:30
0
sec
7
Contract abs and keep hips parallel to the
floor without hips sagging.
3B
Knee-Banded Hip
Abduction
Watch Demo
3
20
1
min
7
Sit on chair or bench with band around
knees. Push knees out against band.
Watch Demo
2
Rest
time
Quick & Effective Women's Training Program
8
Block 1: Week 2 DAY 1
MAIN DAY 1
WEEK 2
Exercise
#
Exercise
1
Leg Press
2
Machine Shoulder
Press
3A
Eccentric Accentuated
Dumbbell RDL
3B
Single Arm
Dumbbell Row
4A
Pause Machine Hip
Abduction
4B
Standing Side Crunch
5A
Dumbbell Lateral
Raise
5B
Dumbbell Bent Over
Rear Delt Raise
video
demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
WORKING
REPS
SETS
3
3
2
2
2
2
3
3
Rest
time
8
2-3
min
10
2-3
min
8
30
sec
12
30
sec
10
30
sec
15
30
sec
12
30
sec
15
30
sec
RPE
set 1
set 2
set 3
NOTES
9
Place your feet high and wide on the
platform. Drive with heels and contract
glutes.
9
Avoid locking elbows at the top, control the
movement. Drive up and focus on
shoulders.
8
Only slow down the lowering phase (4 sec).
Keep spine neutral and stop DB mid shin
before going back up. Focus on hamstrings,
don’t use your back.
8
Bend at hips or use a bench to lean on. Fully
extend arm and contract lat. Indicated reps
per arm.
9
3-second pause with legs apart. Contract
glutes as you push leg pads apart with the
strongest squeeze in full ROM. Keep
movement controlled.
8
Hold a weight (DB, kettlebell, or plate) in
one hand. Crunch to side while contracting
oblique. Indicated reps for each side.
9
Initiate the movement with your pinky
finger higher than your pointer finger. Raise
arms out to sides and focus on using your
side delts to raise arm.
9
Bend at hips, hold DB with neutral grip.
Sweep the weight "out", not "back". Can
also be done seated.
Quick & Effective Women's Training Program
9
Block 1: Week 2 DAY 2
WEEK 2
Exercise
#
video
demo
WORKING
REPS
SETS
Rest
time
RPE
set 1
set 2
set 3
NOTES
If you don't have hip thrust machine, set up leg
1
Machine Hip Thrust
Watch Demo
3
8
2-3
min
9
2
Machine Chest Press
Watch Demo
3
10
2-3
min
9
Contract chest and press while keeping
elbows flared at 45 degree angle.
8
Look down at toe while stepping back with a
slight forward lean.Can hold dumbbells at
your sides or hold one to your chest. Reps
are per leg.
8
Raise arms in front of body, palms down.
Don't swing hips to raise weight, contract
and focus on front delt to lift the weight.
9
Hold on with hand over hand. Step back,
bend at hips, and lean forward. Knee starts
bent, tucked to chest. Straighten leg as you
kick back and up.
9
Use one hand to hold on for stability and
raise leg out with slight bend in knee. Really
focus on your side glute.
9
3 second lowering phase. Start with DB at
your sides and turn DB so palms face up as
you curl and contract your biceps.
9
Try to keep elbow tucked in close to your head, only
letting it flare slightly. Start with DB straight up and
lower behind head, bending elbow to 90 degree
angle and back up.
3A
MAIN DAY 2
Exercise
3B
Dumbbell Reverse
Lunge
Dumbbell Front Raise
4A
Cable Standing Glute
Kickback
4B
Cable Standing Hip
Abduction
5A
Eccentric Accentuated
Dumbbell Bicep Curl
5B
Dumbbell Overhead
Elbow Extension
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
2
2
2
2
2
2
10
30
sec
15
30
sec
10
30
sec
10
30
sec
15
30
sec
12
30
sec
extension machine or on a smith machine with a
bench (or box). Keep eyes straight ahead, drive up
with your heels. Squeeze glutes at the top.
Quick & Effective Women's Training Program
10
Block 1: Week 2 DAY 3
WEEK 2
Exercise
#
1
Sumo Goblet Squat
2
Eccentric-Accentuated
Lat Pulldown
3A
MAIN DAY 3
Exercise
Machine Leg Curl
video
demo
Watch Demo
Watch Demo
Watch Demo
2
3
2
3B
Seated Rope Face Pull
4A
Leg Extension
Watch Demo
2
4B
Machine Ab Crunch
Watch Demo
2
N/A
10-15
min
5
Cardio
Watch Demo
WORKING
REPS
SETS
2
Rest
time
10
2-3
min
8
2
min
15
30
sec
15
30
sec
RPE
set 1
set 2
set 3
NOTES
8
Feet wider than shoulder width apart, point
toes out in sumo stance. Hold dumbbell or
kettlebell chest height. Squeeze glutes as
you drive feet into floor.
8
4 second eccentric (up direction). Hands
slightly wider than shoulder width and pull
down to chest with a slight lean back.
8
Use either seated or lying machine curl.
Make sure to control the movement as you
contract and release.
9
Grip rope palms down. Pull rope towards
head while pulling the rope apart to either
side of head.
20
30
sec
9
Contract your quads as you extend knee.
Don't lock knees and control the
movement.
12
30
sec
9
Don't use your arms to pull down, flex abs
to crunch down
N/A
10-15 minutes of MISS (Medium Intensity
Steady State: 130-160BPM) Ex: Walking on
treadmill, bike, elliptical
N/A
N/A
Quick & Effective Women's Training Program
11
Block 1: Week 2 OPTIONAL DAY
OPTIONAL DAY: HOME OR GYM
WEEK 2
Exercise
#
Exercise
video
demo
1A
Bodyweight Bulgarian
Split Squat
Watch Demo
1B
Knee-Banded Glute
Bridge
Watch Demo
WORKING
REPS
SETS
3
3
RPE
13
0
sec
8
Use a bench (or chair if at home) to rest
back foot. Reps are per leg.
22
1
min
8
Push knees out against band while
thrusting up. Contract your glutes at the
top.
AMRAP
30
sec
8
Aim for 8-10 reps. If it is too hard, go
down on knees or stand at an angle while
pushing against a wall.
set 1
set 2
set 3
NOTES
2A
Push-up
2B
Single Arm Dumbbell
Row
Watch Demo
2
10
1
min
8
neutral grip to row weight up while
contracting your lat.
3A
Plank
Watch Demo
3
:45
0
sec
8
Contract abs and keep hips parallel to the
floor without hips sagging.
3B
Knee-Banded Hip
Abduction
Watch Demo
3
25
1
min
8
Sit on chair or bench with band around
knees. Push knees out against band.
Watch Demo
2
Rest
time
Use a bench or chair for stability. Use
Quick & Effective Women's Training Program
12
Block 1: Week 3 DAY 1
MAIN DAY 1
WEEK 3
Exercise
#
Exercise
video
demo
1
Leg Press
Watch Demo
2
Machine Shoulder
Press
Watch Demo
3A
Eccentric Accentuated
Dumbbell RDL
Watch Demo
3B
Single Arm
Dumbbell Row
Watch Demo
Pause Machine Hip
Abduction
Watch Demo
4B
Standing Side Crunch
Watch Demo
5A
Dumbbell Lateral
Raise
Watch Demo
5B
Dumbbell Bent Over
Rear Delt Raise
Watch Demo
4A
W
ORKING
REPS
SETS
3
3
2
2
2
2
3
3
Rest
time
8
2-3
min
10
2-3
min
8
30
sec
12
30
sec
10
30
sec
15
30
sec
12
30
sec
15
30
sec
RPE
t1
se
t2
se
t
NOTES
se 3
9
Place your feet high and wide on the
platform. Drive with heels and contract
glutes.
9
Avoid locking elbows at the top, control the
movement. Drive up and focus on
shoulders.
9
Only slow down the lowering phase (4 sec).
Keep spine neutral and stop DB mid shin
before going back up. Focus on hamstrings,
don’t use your back.
8
Bend at hips or use a bench to lean on. Fully
extend arm and contract lat. Indicated reps
per arm.
9
3-second pause with legs apart. Contract
glutes as you push leg pads apart with the
strongest s uee e in full ROM. Keep
movement controlled.
8
Hold a weight (DB, ke lebell, or plate) in
one hand. Crunch to side while contracting
obli ue. Indicated reps for each side.
9
Initiate the movement with your pinky
nger higher than your pointer nger. Raise
arms out to sides and focus on using your
side delts to raise arm.
9
Bend at hips, hold DB with neutral grip.
Sweep the weight out , not back . Can
also be done seated.
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tt
q
fi
fi
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"
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Quick & Effective Women's Training Program
13
Block 1: Week 3 DAY 2
WEEK 3
Exercise
#
video
demo
WORKING
SETS
REPS
Rest
time
RPE
set 1
set 2
set 3
NOTES
If you don't have hip thrust machine, set up leg
1
Machine Hip Thrust
Watch Demo
3
8
2-3
min
9
2
Machine Chest Press
Watch Demo
3
10
2-3
min
9
Contract chest and press while keeping
elbows flared at 45 degree angle.
8
Look down at toe while stepping back with a
slight forward lean.Can hold dumbbells at
your sides or hold one to your chest. Reps
are per leg.
8
Raise arms in front of body, palms down.
Don't swing hips to raise weight, contract
and focus on front delt to lift the weight.
9
Hold on with hand over hand. Step back,
bend at hips, and lean forward. Knee starts
bent, tucked to chest. Straighten leg as you
kick back and up.
9
Use one hand to hold on for stability and
raise leg out with slight bend in knee. Really
focus on your side glute.
9
3 second lowering phase. Start with DB at
your sides and turn DB so palms face up as
you curl and contract your biceps.
9
Try to keep elbow tucked in close to your head, only
letting it flare slightly. Start with DB straight up and
lower behind head, bending elbow to 90 degree
angle and back up.
3A
MAIN DAY 2
Exercise
3B
Dumbbell Reverse
Lunge
Dumbbell Front Raise
4A
Cable Standing Glute
Kickback
4B
Cable Standing Hip
Abduction
5A
Eccentric Accentuated
Dumbbell Bicep Curl
5B
Dumbbell Overhead
Elbow Extension
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
2
2
2
2
2
2
10
30
sec
15
30
sec
10
30
sec
10
30
sec
15
30
sec
12
30
sec
extension machine or on a smith machine with a
bench (or box). Keep eyes straight ahead, drive up
with your heels. Squeeze glutes at the top.
Quick & Effective Women's Training Program
14
Block 1: Week 3 DAY 3
WEEK 3
Exercise
#
1
Sumo Goblet Squat
2
Eccentric-Accentuated
Lat Pulldown
3A
MAIN DAY 3
Exercise
Machine Leg Curl
video
demo
Watch Demo
Watch Demo
Watch Demo
2
3
2
3B
Seated Rope Face Pull
4A
Leg Extension
Watch Demo
2
4B
Machine Ab Crunch
Watch Demo
2
N/A
10-15
min
5
Cardio
Watch Demo
WORKING
SETS
2
REPS
Rest
time
10
2-3
min
8
2-3
min
15
30
sec
15
30
sec
RPE
set 1
set 2
set 3
NOTES
8
Feet wider than shoulder width apart, point
toes out in sumo stance. Hold dumbbell or
kettlebell chest height. Squeeze glutes as
you drive feet into floor.
8
4 second eccentric (up direction). Hands
slightly wider than shoulder width and pull
down to chest with a slight lean back.
8
Use either seated or lying machine curl.
Make sure to control the movement as you
contract and release.
9
Grip rope palms down. Pull rope towards
head while pulling the rope apart to either
side of head.
20
30
sec
9
Contract your quads as you extend knee.
Don't lock knees and control the
movement.
12
30
sec
9
Don't use your arms to pull down, flex abs
to crunch down
N/A
N/A
N/A
10-15 minutes of MISS (Medium Intensity
Steady State: 130-160BPM) Ex: Walking on
treadmill, bike, elliptical
Quick & Effective Women's Training Program
15
Block 1: Week 3 OPTIONAL DAY
OPTIONAL DAY: HOME OR GYM
WEEK 3
Exercise
#
Exercise
1A
Bodyweight Bulgarian
Split Squat
1B
Knee-Banded Glute
Bridge
video
demo
WORKING
SETS
REPS
Rest
time
RPE
Watch Demo
3
13
0
sec
8
Use a bench (or chair if at home) to rest
back foot. Reps are per leg.
22
1
min
8
Push knees out against band while
thrusting up. Contract your glutes at the
top.
AMRAP
30
sec
8
Aim for 8-10 reps. If it is too hard, go
down on knees or stand at an angle while
pushing against a wall.
Watch Demo
3
set 2
set 3
NOTES
2A
Push-up
2B
Single Arm Dumbbell
Row
Watch Demo
3
10
1
min
8
neutral grip to row weight up while
contracting your lat.
3A
Plank
Watch Demo
3
:45
0
sec
8
Contract abs and keep hips parallel to the
floor without hips sagging.
3B
Knee-Banded Hip
Abduction
Watch Demo
3
25
1
min
8
Sit on chair or bench with band around
knees. Push knees out against band.
Watch Demo
3
set 1
Use a bench or chair for stability. Use
Quick & Effective Women's Training Program
16
Block 1: Week 4 DAY 1
MAIN DAY 1
WEEK 4
Exercise
#
Exercise
video
demo
1
Leg Press
Watch Demo
2
Machine Shoulder
Press
Watch Demo
3A
Eccentric Accentuated
Dumbbell RDL
Watch Demo
3B
Single Arm
Dumbbell Row
Watch Demo
Pause Machine Hip
Abduction
Watch Demo
4B
Standing Side Crunch
Watch Demo
5A
Dumbbell Lateral
Raise
Watch Demo
5B
Dumbbell Bent Over
Rear Delt Raise
Watch Demo
4A
W
ORKING
REPS
SETS
3
3
2
2
2
2
3
3
Rest
time
8
2-3
min
10
2-3
min
8
30
sec
12
30
sec
10
30
sec
15
30
sec
12
30
sec
15
30
sec
RPE
t1
se
t2
se
t3
NOTES
se
10
Place your feet high and wide on the
platform. Drive with heels and contract
glutes.
10
Avoid locking elbows at the top, control the
movement. Drive up and focus on
shoulders.
10
Only slow down the lowering phase (4 sec).
Keep spine neutral and stop DB mid shin
before going back up. Focus on hamstrings,
don’t use your back.
9
Bend at hips or use a bench to lean on. Fully
extend arm and contract lat. Indicated reps
per arm.
10
3-second pause with legs apart. Contract
glutes as you push leg pads apart with the
strongest s uee e in full ROM. Keep
movement controlled.
8
Hold a weight (DB, ke lebell, or plate) in
one hand. Crunch to side while contracting
obli ue. Indicated reps for each side.
10
Initiate the movement with your pinky
nger higher than your pointer nger. Raise
arms out to sides and focus on using your
side delts to raise arm.
10
Bend at hips, hold DB with neutral grip.
Sweep the weight out , not back . Can
also be done seated.
q z
tt
q
fi
fi
" "
"
"
Quick & Effective Women's Training Program
17
Block 1: Week 4 DAY 2
WEEK 4
Exercise
#
video
demo
WORKING
SETS
REPS
Rest
time
RPE
set 1
set 2
set 3
NOTES
If you don't have hip thrust machine, set up leg
1
Machine Hip Thrust
Watch Demo
3
8
2-3
min
10
2
Machine Chest Press
Watch Demo
3
10
2-3
min
10
Contract chest and press while keeping
elbows flared at 45 degree angle.
9
Look down at toe while stepping back with a
slight forward lean.Can hold dumbbells at
your sides or hold one to your chest. Reps
are per leg.
9
Raise arms in front of body, palms down.
Don't swing hips to raise weight, contract
and focus on front delt to lift the weight.
10
Hold on with hand over hand. Step back,
bend at hips, and lean forward. Knee starts
bent, tucked to chest. Straighten leg as you
kick back and up.
10
Use one hand to hold on for stability and
raise leg out with slight bend in knee. Really
focus on your side glute.
10
3 second lowering phase. Start with DB at
your sides and turn DB so palms face up as
you curl and contract your biceps.
10
Try to keep elbow tucked in close to your head, only
letting it flare slightly. Start with DB straight up and
lower behind head, bending elbow to 90 degree
angle and back up.
3A
MAIN DAY 2
Exercise
3B
Dumbbell Reverse
Lunge
Dumbbell Front Raise
4A
Cable Standing Glute
Kickback
4B
Cable Standing Hip
Abduction
5A
Eccentric Accentuated
Dumbbell Bicep Curl
5B
Dumbbell Overhead
Elbow Extension
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
2
2
2
2
2
2
10
30
sec
15
30
sec
10
30
sec
10
30
sec
15
30
sec
12
30
sec
extension machine or on a smith machine with a
bench (or box). Keep eyes straight ahead, drive up
with your heels. Squeeze glutes at the top.
Quick & Effective Women's Training Program
18
Block 1: Week 4 DAY 3
WEEK 4
Exercise
#
1
Sumo Goblet Squat
2
Eccentric-Accentuated
Lat Pulldown
3A
MAIN DAY 3
Exercise
Machine Leg Curl
video
demo
Watch Demo
Watch Demo
Watch Demo
2
3
2
Rest
time
10
2-3
min
8
2-3
min
15
30
sec
15
30
sec
Seated Rope Face Pull
4A
Leg Extension
Watch Demo
2
20
30
sec
4B
Machine Ab Crunch
Watch Demo
2
12
30
sec
N/A
10-15
min
Cardio
2
REPS
3B
5
Watch Demo
WORKING
SETS
N/A
N/A
RPE
set 1
set 2
set 3
NOTES
9
Feet wider than shoulder width apart, point
toes out in sumo stance. Hold dumbbell or
kettlebell chest height. Squeeze glutes as
you drive feet into floor.
9
4 second eccentric (up direction). Hands
slightly wider than shoulder width and pull
down to chest with a slight lean back.
9
Use either seated or lying machine curl.
Make sure to control the movement as you
contract and release.
10
Grip rope palms down. Pull rope towards
head while pulling the rope apart to either
side of head.
10
Contract your quads as you extend knee.
Don't lock knees and control the
movement.
9
Don't use your arms to pull down, flex abs
to crunch down
N/A
10-15 minutes of MISS (Medium Intensity
Steady State: 130-160BPM) Ex: Walking on
treadmill, bike, elliptical
Quick & Effective Women's Training Program
19
Block 1: Week 4 OPTIONAL DAY
OPTIONAL DAY: HOME OR GYM
WEEK 4
Exercise
#
Exercise
1A
Bodyweight Bulgarian
Split Squat
1B
Knee-Banded Glute
Bridge
video
demo
WORKING
SETS
REPS
Rest
time
RPE
Watch Demo
3
14
0
sec
9
Use a bench (or chair if at home) to rest
back foot. Reps are per leg.
25
1
min
9
Push knees out against band while
thrusting up. Contract your glutes at the
top.
AMRAP
30
sec
9
Aim for 8-10 reps. If it is too hard, go
down on knees or stand at an angle while
pushing against a wall.
Watch Demo
3
set 2
set 3
NOTES
2A
Push-up
2B
Single Arm Dumbbell
Row
Watch Demo
3
10
1
min
9
neutral grip to row weight up while
contracting your lat.
3A
Plank
Watch Demo
3
:60
0
sec
9
Contract abs and keep hips parallel to the
floor without hips sagging.
3B
Knee-Banded Hip
Abduction
Watch Demo
3
AMRAP
1
min
10
Sit on chair or bench with band around
knees. Push knees out against band.
Watch Demo
3
set 1
Use a bench or chair for stability. Use
Quick & Effective Women's Training Program
20
Block 2: Week 5 DAY 1
MAIN DAY 1
WEEK 5
Exercise
#
Exercise
i e
e
v d
d
o
mo
W K
E
OR
S
E
ING
TS
R
es
i e
R
PS
t m
Dumbbell Walking
Lunges
4A
V-Bar Cable Seated
Row
4B
Rope Tricep
Pressdown
Watch Demo
5A
Dumbbell Hammer
Curl
Watch Demo
5B
Constant-Tension
Dumbbell Lateral
Raise
Watch Demo
se
t 2
E
t 3
NOT
S
6
7
2
14
30
sec
7
Take longer strides to engage glutes.
Indicated reps for both legs as you walk.
2
12
30
sec
7
Pull to your upper abs. Bring elbows down
and back, and squeeze your lats.
2
12
30
sec
8
Avoid leaning your bodyweight "over" the
rope - keep elbows still and press down
with just your triceps.
2
12
30
sec
8
20
30
sec
Watch Demo
3
se
Use a shoulder width grip and focus on
contracting your lats to pull up. radually
use less assistance as you get stronger.
Watch Demo
Watch Demo
t 1
2-3
min
3
2
Machine-Assisted
Pull-Up
Watch Demo
se
7
2-3
min
Smith Machine RDL
RP
Unlatch and hold the bar in standing position.
Control the bar as you lower to mid shin. Knees
slightly bent. Feel the hamstring stretch as you
lower and thrust hips forward to stand.
6
1
E
t
3
2
G
ands in neutral position like you are
drinking while you curl.
H
(
)
Use a light weight, no pausing between
reps. nce you near the bo om,
immediately go into ne t rep.
8
O
tt
x
ck
Qui
ec e Wo e
& Eff
tiv
o
m n's Training Pr
gram
21
Block 2: Week 5 DAY 2
WEEK 5
Exercise
#
1
Smith Machine Sumo
Squat
2
Smith Machine
Shoulder Press
3A
MAIN DAY 2
Exercise
Cable Pull-Through
3B
Standing Face Pull
4A
Machine Hip
Abduction
4B
5A
5B
Machine Leg Curl
Single-Leg Glute
Bridge
Ab Crunch
video
demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
WORKING
REPS
SETS
3
3
3
2
3
2
2
2
Rest
time
5
2-3
min
8
1-2
min
12
15
30
sec
30
sec
15
0
sec
12
30
sec
10
0
sec
15
30
sec
RPE
set 1
set 2
set 3
NOTES
7
Point toes out in sumo stance. Place your
feet in front of the bar, sink your hips back
and squat up using glutes. Keep movement
controlled.
7
Perform standing. Start with bar at shoulder
height and make sure you press bar up
directly overhead.
8
Using rope attachment, pull through legs by
thrusting hips forward as you stand. Keep
your back slightly rounded to keep glutes
engaged.
8
Use rope attachment at high rung. Plant feet
firmly and pull rope towards eyes as you pull
apart rope to either side of your head. This
works your rear delts.
7
Contract glutes as you push leg pads apart
with the strongest squeeze in full ROM.
Keep movement controlled.
8
Use either seated or lying machine curl.
Make sure to control the movement as you
contract and release.
8
Lay on ground and bridge up, one leg at a
time. Driving heel into ground and squeeze
glute at the top. Start with your weaker leg.
Indicated reps per leg.
7
Place hands lightly behind ears. Do not pull
on neck. Contract abs to raise body. Don't
hold breath, make sure to breathe.
Quick & Effective Women's Training Program
22
Block 2: Week 5 DAY 3
MAIN DAY 3
WEEK 5
Exercise
#
Exercise
i e
e
vd o
d mo
WORKING
SETS
E
R PS
es
i e
R t
tm
E
RP
set 1
set 2
set 3
E
NOT S
1
Machine Hip Thrust
Watch Demo
4
8
2-3
min
8
If you don't have hip thrust machine, set up leg
extension machine or on a smith machine with a
bench (or box). Keep eyes straight ahead, drive up
with your heels. Squeeze glutes at the top.
2
Chest Fly Machine
Watch Demo
3
12
1-2
min
8
Contract pectoral muscles as you bring
hands together. Control the movement.
7
Feet start shoulder width. Step behind
stationary leg in a curtsy. Can either do one
leg at a time or alternate legs in a set
(whichever is stable for you). Reps are per leg.
7
Bend at hips, hold DBs with neutral grip.
Drive elbows back and squeeze through the
movement.
7
Place hands lightly behind ears. Do not pull
on neck. Elbow to opposite knee as you
crunch. Alternate each rep.
8
Use booty band around knees. 20 steps
back and forth, alternate starting leg. Drive
knee out against band as you side step.
N/A
10-15 minutes of MISS (Medium Intensity
Steady State: 130-160BPM) Ex: Walking on
treadmill, bike, elliptical
3A
Dumbbell Curtsy
Lunge
3B
Dumbbell Bent Over
Row
4A
Bicycle Crunch
4B
5
Lateral Band Walk
Cardio
Watch Demo
Watch Demo
Watch Demo
3
3
2
Watch Demo
2
N/A
10-15
min
10
30
sec
10
30
sec
12
30
sec
20
30
sec
N/A
N/A
ck & Effective Women's Training Program
Qui
23
Block 2: Week 5 OPTIONAL DAY
OPTIONAL DAY: HOME OR GYM
WEEK 5
Exercise
#
1A
Sumo Goblet Squat
1B
Dumbbell Shoulder
Press
2A
Dumbbell RDL
2B
Dumbbell Front Raise
3A
3B
i e
e
Exercise
Clam Shell Glute Raise
Lying Leg Lifts
v d
d
o
mo
atch Demo
W
atch Demo
W
atch Demo
W
atch Demo
W
atch Demo
W
atch Demo
W
W K
E
OR
S
ING
TS
3
3
3
3
2
2
E
R
PS
es
i e
R
t
t m
8
0
sec
12
1
min
10
0
sec
10
1
min
12
30
sec
10
30
sec
E
RP
se
t1
se
se
t2
E
t3
NOT
S
7
Feet wider than shoulder width apart. Hold
dumbbell or kettlebell chest height.
Squeeze glutes as you drive feet into floor.
7
Hold dumbbells out with palms facing
forward ne t to your ears. Press straight up.
Control the movement.
7
Keep spine neutral and stop DB mid shin
with knees slightly bent before going back
up. Focus on feeling the stretch on
hamstrings, don’t use your back.
7
Raise arms in front of body, palms down.
Don't swing hips to raise weight, contract
and focus on front delt to lift the weight.
8
Start by laying on side, knees bent. Prop
upper body with elbow. Drive hip up using a
strong contraction in glutes to raise body
up. Reps per side.
7
Place hands down at sides. Raise legs and
slowly lower while contracting abs. Don't
forget to breathe
x
!
ck
Qui
ec e Wo e T
& Eff
tiv
m n's
raining
Po
r gram
2
4
Block 2: Week 6 DAY 1
WEEK 6
Exercise
#
Exercise
video
demo
WORKING
SETS
REPS
Rest
time
6
2-3
min
RPE
set 1
set 2
set 3
NOTES
Unlatch and hold the bar in standing position.
MAIN DAY 1
1
Smith Machine RDL
Watch Demo
3
2
Machine-Assisted
Pull-Up
Watch Demo
3
Dumbbell Walking
Lunges
Watch Demo
2
4A
V-Bar Cable Seated
Row
Watch Demo
2
4B
Rope Tricep
Pressdown
Watch Demo
5A
Dumbbell Hammer
Curl
Watch Demo
5B
Constant-Tension
Dumbbell Lateral
Raise
Watch Demo
7
Control the bar as you lower to mid shin. Knees
slightly bent. Feel the hamstring stretch as you
lower and thrust hips forward to stand.
Use a shoulder width grip and focus on
2-3
min
7
14
30
sec
7
12
30
sec
7
Pull to your upper abs. Bring elbows down
and back, and squeeze your lats.
2
12
30
sec
8
Avoid leaning your bodyweight "over" the
rope - keep elbows still and press down
with just your triceps.
2
12
30
sec
8
20
30
sec
3
2
6
contracting your lats to pull up. Gradually
use less assistance as you get stronger.
8
Take longer strides to engage glutes.
Indicated reps for both legs as you walk.
Hands in neutral position (like you are
drinking) while you curl.
Use a light weight, no pausing between
reps. Once you near the bottom,
immediately go into next rep.
Quick & Effective Women's Training Program
25
Block 2: Week 6 DAY 2
WEEK 6
Exercise
#
1
Smith Machine Sumo
Squat
2
Smith Machine
Shoulder Press
3A
MAIN DAY 2
Exercise
Cable Pull-Through
3B
Standing Face Pull
4A
Machine Hip
Abduction
4B
5A
5B
Machine Leg Curl
Single-Leg Glute
Bridge
Ab Crunch
video
demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
WORKING
SETS
3
3
3
2
3
2
2
2
REPS
Rest
time
5
2-3
min
8
1-2
min
12
15
30
sec
30
sec
15
0
sec
12
30
sec
10
0
sec
15
30
sec
RPE
set 1
set 2
set 3
NOTES
8
Point toes out in sumo stance. Place your
feet in front of the bar, sink your hips back
and squat up using glutes. Keep movement
controlled.
8
Perform standing. Start with bar at shoulder
height and make sure you press bar up
directly overhead.
9
Using rope attachment, pull through legs by
thrusting hips forward as you stand. Keep
your back slightly rounded to keep glutes
engaged.
9
Use rope attachment at high rung. Plant feet
firmly and pull rope towards eyes as you pull
apart rope to either side of your head. This
works your rear delts.
9
Contract glutes as you push leg pads apart
with the strongest squeeze in full ROM.
Keep movement controlled.
9
Use either seated or lying machine curl.
Make sure to control the movement as you
contract and release.
9
Lay on ground and bridge up, one leg at a
time. Driving heel into ground and squeeze
glute at the top. Start with your weaker leg.
Indicated reps per leg.
9
Place hands lightly behind ears. Do not pull
on neck. Contract abs to raise body. Don't
hold breath, make sure to breathe.
Quick & Effective Women's Training Program
26
Block 2: Week 6 DAY 3
MAIN DAY 3
WEEK 6
Exercise
#
Exercise
video
demo
WORKING
SETS
REPS
Rest
time
RPE
set 1
set 2
set 3
NOTES
1
Machine Hip Thrust
Watch Demo
4
8
2-3
min
9
If you don't have hip thrust machine, set up leg
extension machine or on a smith machine with a
bench (or box). Keep eyes straight ahead, drive up
with your heels. Squeeze glutes at the top.
2
Chest Fly Machine
Watch Demo
3
12
1-2
min
9
Contract pectoral muscles as you bring
hands together. Control the movement.
8
Feet start shoulder width. Step behind
stationary leg in a curtsy. Can either do one
leg at a time or alternate legs in a set
(whichever is stable for you). Reps are per leg.
8
Bend at hips, hold DBs with neutral grip.
Drive elbows back and squeeze through the
movement.
9
Place hands lightly behind ears. Do not pull
on neck. Elbow to opposite knee as you
crunch. Alternate each rep.
8
Use booty band around knees. 20 steps
back and forth, alternate starting leg. Drive
knee out against band as you side step.
N/A
10-15 minutes of MISS (Medium Intensity
Steady State: 130-160BPM) Ex: Walking on
treadmill, bike, elliptical
3A
Dumbbell Curtsy
Lunge
3B
Dumbbell Bent Over
Row
4A
Bicycle Crunch
4B
5
Lateral Band Walk
Cardio
Watch Demo
Watch Demo
Watch Demo
3
3
2
Watch Demo
2
N/A
10-15
min
10
30
sec
10
30
sec
16
30
sec
20
30
sec
N/A
N/A
Quick & Effective Women's Training Program
27
Block 2: Week 6 OPTIONAL DAY
OPTIONAL DAY: HOME OR GYM
WEEK 6
Exercise
#
Exercise
1A
Sumo Goblet Squat
1B
Dumbbell Shoulder
Press
2A
2B
3A
3B
Dumbbell RDL
Dumbbell Front Raise
Clam Shell Glute Raise
Lying Leg Lifts
video
demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
WORKING
SETS
3
3
3
3
2
2
REPS
Rest
time
8
0
sec
10
1
min
12
0
sec
10
1
min
12
30
sec
10
30
sec
RPE
set 1
set 2
set 3
NOTES
7
Feet wider than shoulder width apart. Hold
dumbbell or kettlebell chest height.
Squeeze glutes as you drive feet into floor.
7
Hold dumbbells out with palms facing
forward next to your ears. Press straight up.
Control the movement.
7
Keep spine neutral and stop DB mid shin
with knees slightly bent before going back
up. Focus on feeling the stretch on
hamstrings, don’t use your back.
7
Raise arms in front of body, palms down.
Don't swing hips to raise weight, contract
and focus on front delt to lift the weight.
7
Start by laying on side, knees bent. Prop
upper body with elbow. Drive hip up using a
strong contraction in glutes to raise body
up. Reps per side.
7
Place hands down at sides. Raise legs and
slowly lower while contracting abs. Don't
forget to breathe!
Quick & Effective Women's Training Program
28
Block 2: Week 7 DAY 1
WEEK 7
Exercise
#
Exercise
video
demo
WORKING
SETS
REPS
Rest
time
6
2-3
min
RPE
set 1
set 2
set 3
NOTES
Unlatch and hold the bar in standing position.
MAIN DAY 1
1
Smith Machine RDL
Watch Demo
3
2
Machine-Assisted
Pull-Up
Watch Demo
3
Dumbbell Walking
Lunges
Watch Demo
2
4A
V-Bar Cable Seated
Row
Watch Demo
2
4B
Rope Tricep
Pressdown
Watch Demo
5A
Dumbbell Hammer
Curl
Watch Demo
5B
Constant-Tension
Dumbbell Lateral
Raise
Watch Demo
9
Control the bar as you lower to mid shin. Knees
slightly bent. Feel the hamstring stretch as you
lower and thrust hips forward to stand.
Use a shoulder width grip and focus on
2-3
min
9
14
30
sec
9
12
30
sec
9
Pull to your upper abs. Bring elbows down
and back, and squeeze your lats.
2
12
30
sec
10
Avoid leaning your bodyweight "over" the
rope - keep elbows still and press down
with just your triceps.
2
12
30
sec
10
20
30
sec
3
2
6
contracting your lats to pull up. Gradually
use less assistance as you get stronger.
10
Take longer strides to engage glutes.
Indicated reps for both legs as you walk.
Hands in neutral position (like you are
drinking) while you curl.
Use a light weight, no pausing between
reps. Once you near the bottom,
immediately go into next rep.
Quick & Effective Women's Training Program
29
Block 2: Week 7 DAY 2
WEEK 7
Exercise
#
1
Smith Machine Sumo
Squat
2
Smith Machine
Shoulder Press
3A
MAIN DAY 2
Exercise
Cable Pull-Through
3B
Standing Face Pull
4A
Machine Hip
Abduction
4B
5A
5B
Machine Leg Curl
Single-Leg Glute
Bridge
Ab Crunch
video
demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
WORKING
SETS
3
3
3
2
3
2
2
2
REPS
Rest
time
5
2-3
min
8
1-2
min
12
15
30
sec
30
sec
15
0
sec
12
30
sec
10
0
sec
25
30
sec
RPE
set 1
set 2
set 3
NOTES
9
Point toes out in sumo stance. Place your
feet in front of the bar, sink your hips back
and squat up using glutes. Keep movement
controlled.
9
Perform standing. Start with bar at shoulder
height and make sure you press bar up
directly overhead.
10
Using rope attachment, pull through legs by
thrusting hips forward as you stand. Keep
your back slightly rounded to keep glutes
engaged.
10
Use rope attachment at high rung. Plant feet
firmly and pull rope towards eyes as you pull
apart rope to either side of your head. This
works your rear delts.
10
Contract glutes as you push leg pads apart
with the strongest squeeze in full ROM.
Keep movement controlled.
10
Use either seated or lying machine curl.
Make sure to control the movement as you
contract and release.
9
Lay on ground and bridge up, one leg at a
time. Driving heel into ground and squeeze
glute at the top. Start with your weaker leg.
Indicated reps per leg.
10
Place hands lightly behind ears. Do not pull
on neck. Contract abs to raise body. Don't
hold breath, make sure to breathe.
Quick & Effective Women's Training Program
30
Block 2: Week 7 DAY 3
MAIN DAY 3
WEEK 7
Exercise
#
Exercise
video
demo
WORKING
SETS
REPS
Rest
time
RPE
set 1
set 2
set 3
NOTES
1
Machine Hip Thrust
Watch Demo
4
8
2-3
min
10
If you don't have hip thrust machine, set up leg
extension machine or on a smith machine with a
bench (or box). Keep eyes straight ahead, drive up
with your heels. Squeeze glutes at the top.
2
Chest Fly Machine
Watch Demo
3
12
1-2
min
10
Contract pectoral muscles as you bring
hands together. Control the movement.
3A
Dumbbell Curtsy
Lunge
3B
Dumbbell Bent Over
Row
4A
Bicycle Crunch
4B
5
Lateral Band Walk
Cardio
Watch Demo
Watch Demo
Watch Demo
3
3
2
Watch Demo
2
N/A
10-15
min
10
30
sec
10
30
sec
16
30
sec
24
30
sec
N/A
N/A
9
Feet start shoulder width. Step behind
stationary leg in a curtsy. Can either do one
leg at a time or alternate legs in a set
(whichever is stable for you). Reps are per leg.
9
Bend at hips, hold DBs with neutral grip.
Drive elbows back and squeeze through the
movement.
9
Place hands lightly behind ears. Do not pull
on neck. Elbow to opposite knee as you
crunch. Alternate each rep.
9
Use booty band around knees. 20 steps
back and forth, alternate starting leg. Drive
knee out against band as you side step.
N/A
10-15 minutes of MISS (Medium Intensity
Steady State: 130-160BPM) Ex: Walking on
treadmill, bike, elliptical
Quick & Effective Women's Training Program
31
Block 2: Week 7 OPTIONAL DAY
OPTIONAL DAY: HOME OR GYM
WEEK 7
Exercise
#
Exercise
1A
Sumo Goblet Squat
1B
Dumbbell Shoulder
Press
2A
2B
3A
3B
Dumbbell RDL
Dumbbell Front Raise
Clam Shell Glute Raise
Lying Leg Lifts
video
demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
WORKING
SETS
3
3
3
3
2
2
REPS
Rest
time
8
0
sec
10
1
min
12
0
sec
10
1
min
14
30
sec
12
30
sec
RPE
set 1
set 2
set 3
NOTES
8
Feet wider than shoulder width apart. Hold
dumbbell or kettlebell chest height.
Squeeze glutes as you drive feet into floor.
8
Hold dumbbells out with palms facing
forward next to your ears. Press straight up.
Control the movement.
8
Keep spine neutral and stop DB mid shin
with knees slightly bent before going back
up. Focus on feeling the stretch on
hamstrings, don’t use your back.
8
Raise arms in front of body, palms down.
Don't swing hips to raise weight, contract
and focus on front delt to lift the weight.
8
Start by laying on side, knees bent. Prop
upper body with elbow. Drive hip up using a
strong contraction in glutes to raise body
up. Reps per side.
8
Place hands down at sides. Raise legs and
slowly lower while contracting abs. Don't
forget to breathe!
Quick & Effective Women's Training Program
32
Block 2: Week 8 DAY 1
MAIN DAY 1
WEEK 8
Exercise
#
Exercise
video
demo
WORKING
SETS
REPS
Rest
time
6
10
2
14
30
sec
9
2
12
30
sec
9
Pull to your upper abs. Bring elbows down
and back, and squeeze your lats.
2
12
30
sec
10
Avoid leaning your bodyweight "over" the
rope - keep elbows still and press down
with just your triceps.
2
12
30
sec
10
Hands in neutral position (like you are
drinking) while you curl.
20
30
sec
10
Use a light weight, no pausing between
reps. Once you near the bottom,
immediately go into next rep.
Watch Demo
3
Dumbbell Walking
Lunges
4A
V-Bar Cable Seated
Row
4B
Rope Tricep
Pressdown
Watch Demo
5A
Dumbbell Hammer
Curl
Watch Demo
5B
Constant-Tension
Dumbbell Lateral
Raise
Watch Demo
NOTES
Use a shoulder width grip and focus on
contracting your lats to pull up. Gradually
use less assistance as you get stronger.
Watch Demo
Watch Demo
set 3
2-3
min
3
2
Machine-Assisted
Pull-Up
Watch Demo
set 2
9
2-3
min
Smith Machine RDL
set 1
Unlatch and hold the bar in standing position.
Control the bar as you lower to mid shin. Knees
slightly bent. Feel the hamstring stretch as you
lower and thrust hips forward to stand.
6
1
RPE
3
2
Take longer strides to engage glutes.
Indicated reps for both legs as you walk.
Quick & Effective Women's Training Program
33
Block 2: Week 8 DAY 2
WEEK 8
Exercise
#
1
Smith Machine Sumo
Squat
2
Smith Machine
Shoulder Press
3A
MAIN DAY 2
Exercise
Cable Pull-Through
3B
Standing Face Pull
4A
Machine Hip
Abduction
4B
5A
5B
Machine Leg Curl
Single-Leg Glute
Bridge
Ab Crunch
video
demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
WORKING
SETS
3
3
3
2
3
2
2
2
REPS
Rest
time
5
2-3
min
8
1-2
min
12
15
30
sec
30
sec
15
0
sec
12
30
sec
10
0
sec
25
30
sec
RPE
set 1
set 2
set 3
NOTES
9
Point toes out in sumo stance. Place your
feet in front of the bar, sink your hips back
and squat up using glutes. Keep movement
controlled.
10
Perform standing. Start with bar at shoulder
height and make sure you press bar up
directly overhead.
10
Using rope attachment, pull through legs by
thrusting hips forward as you stand. Keep
your back slightly rounded to keep glutes
engaged.
10
Use rope attachment at high rung. Plant feet
firmly and pull rope towards eyes as you pull
apart rope to either side of your head. This
works your rear delts.
10
Contract glutes as you push leg pads apart
with the strongest squeeze in full ROM.
Keep movement controlled.
10
Use either seated or lying machine curl.
Make sure to control the movement as you
contract and release.
10
Lay on ground and bridge up, one leg at a
time. Driving heel into ground and squeeze
glute at the top. Start with your weaker leg.
Indicated reps per leg.
10
Place hands lightly behind ears. Do not pull
on neck. Contract abs to raise body. Don't
hold breath, make sure to breathe.
Quick & Effective Women's Training Program
34
Block 2: Week 8 DAY 3
MAIN DAY 3
WEEK 8
Exercise
#
Exercise
video
demo
WORKING
SETS
REPS
Rest
time
RPE
set 1
set 2
set 3
NOTES
1
Machine Hip Thrust
Watch Demo
4
8
2-3
min
10
If you don't have hip thrust machine, set up leg
extension machine or on a smith machine with a
bench (or box). Keep eyes straight ahead, drive up
with your heels. Squeeze glutes at the top.
2
Chest Fly Machine
Watch Demo
3
12
1-2
min
10
Contract pectoral muscles as you bring
hands together. Control the movement.
10
Feet start shoulder width. Step behind
stationary leg in a curtsy. Can either do one
leg at a time or alternate legs in a set
(whichever is stable for you). Reps are per leg.
10
Bend at hips, hold DBs with neutral grip.
Drive elbows back and squeeze through the
movement.
10
Place hands lightly behind ears. Do not pull
on neck. Elbow to opposite knee as you
crunch. Alternate each rep.
9
Use booty band around knees. 20 steps
back and forth, alternate starting leg. Drive
knee out against band as you side step.
N/A
10-15 minutes of MISS (Medium Intensity
Steady State: 130-160BPM) Ex: Walking on
treadmill, bike, elliptical
3A
Dumbbell Curtsy
Lunge
3B
Dumbbell Bent Over
Row
4A
Bicycle Crunch
4B
5
Lateral Band Walk
Cardio
Watch Demo
Watch Demo
Watch Demo
3
3
2
Watch Demo
2
N/A
10-15
min
10
30
sec
10
30
sec
18
30
sec
24
30
sec
N/A
N/A
Quick & Effective Women's Training Program
35
Block 2: Week 8 OPTIONAL DAY
OPTIONAL DAY: HOME OR GYM
WEEK 8
Exercise
#
Exercise
1A
Sumo Goblet Squat
1B
Dumbbell Shoulder
Press
2A
2B
3A
3B
Dumbbell RDL
Dumbbell Front Raise
Clam Shell Glute Raise
Lying Leg Lifts
video
demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
WORKING
SETS
3
3
3
3
2
2
REPS
Rest
time
8
0
sec
10
1
min
12
0
sec
10
1
min
15
30
sec
13
30
sec
RPE
set 1
set 2
set 3
NOTES
8
Feet wider than shoulder width apart. Hold
dumbbell or kettlebell chest height.
Squeeze glutes as you drive feet into floor.
8
Hold dumbbells out with palms facing
forward next to your ears. Press straight up.
Control the movement.
8
Keep spine neutral and stop DB mid shin
with knees slightly bent before going back
up. Focus on feeling the stretch on
hamstrings, don’t use your back.
8
Raise arms in front of body, palms down.
Don't swing hips to raise weight, contract
and focus on front delt to lift the weight.
9
Start by laying on side, knees bent. Prop
upper body with elbow. Drive hip up using a
strong contraction in glutes to raise body
up. Reps per side.
9
Place hands down at sides. Raise legs and
slowly lower while contracting abs. Don't
forget to breathe!
Quick & Effective Women's Training Program
36
Block 3: Week 9 DAY 1
WEEK 9
Exercise
#
1
2
MAIN DAY 1
3A
3B
4A
Exercise
Machine Hack Squat
Pre-loaded Barbell
RDL
DB Lateral Raise
Cable Bicep Curl
Arnold Press
video
demo
WORKING
SETS
REPS
Rest
time
RPE
Watch Demo
3
8
2-3
min
6
Sink your hips straight down and drive
through your heels.
7
Use preloaded barbell. Push your hips back, control
the bar as you lower to mid shin. Knees slightly
bent. Feel the hamstring stretch as you lower and
thrust hips forward to stand. (Can use DBs or smith
machine)
7
Initiate the movement with your pinky
finger higher than your pointer finger. Raise
arms out to sides and focus on using your
side delts to raise arm.
8
Use straight bar or rope attachment. Anchor
at lowest point and keep elbows stationary
as you curl weight.
8
Start with palms facing you. Rotate your
shoulders as you press the weight up so
that your palms face away from you at the
top of the ROM.
Watch Demo
Watch Demo
Watch Demo
Watch Demo
3
2
2
2
10
2-3
min
12
45
sec
12
45
sec
10
45
sec
set 1
set 2
set 3
NOTES
4B
Underhand Grip
Pulldown
Watch Demo
2
12
45
sec
8
Underhand grip with palms facing towards
you, shoulder width apart. Pull down to
chest and lean back slightly as you pull
down. Control movement.
5A
Machine Hip
Adduction
Watch Demo
2
15
0
sec
8
Keep movement controlled with both in and
out direction.
5B
Machine Hip
Abduction
15
45
sec
8
Contract glutes as you push leg pads apart
with the strongest squeeze in full ROM.
Keep movement controlled.
Watch Demo
2
Quick & Effective Women's Training Program
37
Block 3: Week 9
MAIN DAY 2
WEEK 9
Exercise
#
DAY 2
Exercise
1
Heel Elevated Goblet
Squat
2
Seated Neutral Grip
Dumbbell Shoulder
Press
3
Machine Hip Thrust
4
V Bar Lat Pulldown
5
Eccentric Accentuated
Machine Leg Curl
i e
e
v d
d
o
mo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
W
OR
E
S
K
ING
TS
2
2
2
2
2
es
i e
R
E
R
PS
t
t m
10
2-3
min
10
2-3
min
20
12
12
45
sec
45
sec
45
sec
E
RP
se
t 1
se
se
t 2
E
t 3
NOT
S
8
Elevate heel by stepping on 5lb plates with
just your heel. Hold weight in front of chest
and keep eyes forward as you squat.
8
Grip DBs with palms facing each other. Start
at shoulder height and press straight up
over head.
8
If you don't have hip thrust machine, set up leg
extension machine or on a smith machine with a
bench (or box). Keep eyes straight ahead, drive up
with your heels. Squeeze glutes at the top.
8
Use V bar attachment. Feel the stretch in
your lats when arms are up and pull down
to chest and lean back slightly as you pull
down. Control movement.
8
3-4 sec eccentric. Slowly release and
contract hamstrings. Use either seated or
lying machine curl.
ck
Qui
ec
& Eff
e Wo e
tiv
m
o
n's Training Pr
gram
3
8
Block 3: Week 9 DAY 3
WEEK 9
Exercise
#
1
2
MAIN DAY 3
3A
3B
Exercise
Pause Machine Hip
Thrust
45° Hyperextension
Machine Incline Chest
Press
Cable Pull-Over
4A
Machine Tricep
Pressdown
4B
Reverse Pec Deck
Machine
video
demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
W
ORKING
REPS
SETS
3
3
3
3
2
2
Rest
time
15
2-3
min
12
1
min
8
45
sec
12
45
sec
RPE
t1
se
t2
se
t3
NOTES
se
7
Pause for 3 seconds at the top while
squeezing glutes. Drive through heels and
keep eyes forward. Use smith machine if you
don't have a machine hip thrust.
8
Round your upper back and thrust your hips
into the bench pad. uee e glutes. Can
hold a plate or DB
8
Adjust seat so hands are about shoulder
height. Tuck your elbows in at your sides
and drive up using upper chest.
8
Pull your elbows in against your sides - keep your
elbows in a xed posi on with a slight bend. eel
stretch and then drive arms down to your sides in a
controlled movement.
7
Adjust seat so hands rest at armpit level.
Make sure elbows are straight back and
press down while focusing on your triceps.
Control eccentric.
8
Adjust seat so arms are shoulder height in
star ng posi on. Contract rear delts as you
sweep hands back.
Sq z
" "
fi
ti
F
15
45
sec
12
30
sec
7
Keep upper body stationary as you lift legs.
Try not to "swing" your legs up. If too hard,
7
Contract abs and keep hips parallel to the
oor without hips sagging.
5A
Hanging Leg Raise
Watch Demo
2
8
45
sec
5B
Plank
Watch Demo
2
:30
0
sec
ti
ti
raise knees to chest.
fl
Quick & Effective Women's Training Program 39
Block 3: Week 9 OPTIONAL DAY
WEEK 9
Exercise
#
OPTIONAL DAY: HOME OR GYM
1A
1B
Exercise
Knee Banded Elevated
Glute Bridge
Birddog
2A
Dumbbell Floor Press
2B
Dumbbell Bent Over
Row
3A
Sliding Leg Curl
3B
Knee Banded Pulse
Squat
i eo
demo
WORKING
SETS
Watch Demo
2
v d
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
2
2
2
2
2
EPS
R
10
est
time
R
45
sec
6
45
sec
10
45
sec
12
45
sec
8
45
sec
12
45
sec
E
RP
set 1
set 2
set 3
ES
NOT
7
Elevate feet onto bench, couch or chair.
Thrust hips up by contracting glutes.
7
Start on all fours, raise one arm and
opposite leg at the same time. Keep core
tight. Crunch arm and leg in together.
Reverse movement. Reps per side.
7
Tuck elbows at 45 degrees. Press straight
up over chin while bringing weights closer
together. Lower down slowly.
7
Bend at hips, hold DBs with neutral grip.
Drive elbows back and squeeze through
the movement.
7
Raise hips in a bridge and slide feet on a
slider (or towel) forward and back towards
you. If it is too difficult, lower hips on a
small pillow or sit on your hands.
se booty band around knees, pulse squat
in the bottom half of the range of motion.
Don't stand all the way up.
U
7
ck & Effective Women's Training Program
Qui
40
Block 3: Week 10 DAY 1
WEEK 10
Exercise
#
1
2
MAIN DAY 1
3A
3B
4A
Exercise
Machine Hack Squat
Pre-loaded Barbell
RDL
DB Lateral Raise
Cable Bicep Curl
Arnold Press
video
demo
WORKING
SETS
REPS
Rest
time
RPE
Watch Demo
3
8
2-3
min
7
Sink your hips straight down and drive
through your heels.
8
Use preloaded barbell. Push your hips back, control
the bar as you lower to mid shin. Knees slightly
bent. Feel the hamstring stretch as you lower and
thrust hips forward to stand. (Can use DBs or smith
machine)
8
Initiate the movement with your pinky
finger higher than your pointer finger. Raise
arms out to sides and focus on using your
side delts to raise arm.
8
Use straight bar or rope attachment. Anchor
at lowest point and keep elbows stationary
as you curl weight.
8
Start with palms facing you. Rotate your
shoulders as you press the weight up so
that your palms face away from you at the
top of the ROM.
Underhand grip with palms facing towards
you, shoulder width apart. Pull down to
chest and lean back slightly as you pull
down. Control movement.
Watch Demo
Watch Demo
Watch Demo
Watch Demo
3
2
2
2
10
2-3
min
12
45
sec
12
45
sec
10
45
sec
4B
Underhand Grip
Pulldown
Watch Demo
2
12
45
sec
8
5A
Machine Hip
Adduction
Watch Demo
2
15
0
sec
8
5B
Machine Hip
Abduction
15
45
sec
Watch Demo
2
8
set 1
set 2
set 3
NOTES
Keep movement controlled with both in and
out direction.
Contract glutes as you push leg pads apart
with the strongest squeeze in full ROM.
Keep movement controlled.
Quick & Effective Women's Training Program
41
Block 3: Week 10 DAY 2
MAIN DAY 2
WEEK 10
Exercise
#
Exercise
1
Heel Elevated Goblet
Squat
2
Seated Neutral Grip
Dumbbell Shoulder
Press
3
Machine Hip Thrust
4
V Bar Lat Pulldown
5
Eccentric Accentuated
Machine Leg Curl
video
demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
WORKING
SETS
2
2
2
2
2
REPS
t
Res
ime
t
10
2-3
min
10
2-3
min
20
12
12
45
sec
45
sec
45
sec
RPE
t
se 1
t2
se
t3
se
NOTES
9
Elevate heel by stepping on 5lb plates with
just your heel. Hold weight in front of chest
and keep eyes forward as you squat.
8
Grip DBs with palms facing each other. Start
at shoulder height and press straight up
over head.
7
If you don't have hip thrust machine, set up leg
extension machine or on a smith machine with a
bench (or box). Keep eyes straight ahead, drive up
with your heels. Squeeze glutes at the top.
8
Use V bar attachment. Feel the stretch in
your lats when arms are up and pull down
to chest and lean back slightly as you pull
down. Control movement.
9
3-4 sec eccentric. Slowly release and
contract hamstrings. Use either seated or
lying machine curl.
Quick & Effective Women's Training Program
42
Block 3: Week 10 DAY 3
WEEK 10
Exercise
#
1
2
MAIN DAY 3
3A
3B
Exercise
Pause Machine Hip
Thrust
45° Hyperextension
Machine Incline Chest
Press
Cable Pull-Over
4A
Machine Tricep
Pressdown
4B
Reverse Pec Deck
Machine
video
demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
WORKING
SETS
3
3
3
3
2
2
REPS
Rest
time
15
2-3
min
12
1
min
8
45
sec
12
45
sec
RPE
set 1
set 2
set 3
NOTES
8
Pause for 3 seconds at the top while
squeezing glutes. Drive through heels and
keep eyes forward. Use smith machine if you
don't have a machine hip thrust.
9
Round your upper back and thrust your hips
into the bench pad. Squeeze glutes. Can
hold a plate or DB
8
Adjust seat so hands are about shoulder
height. Tuck your elbows in at your sides
and drive up using upper chest.
8
Pull your elbows "in" against your sides - keep your
elbows in a fixed position with a slight bend. Feel
stretch and then drive arms down to your sides in a
controlled movement.
8
Adjust seat so hands rest at armpit level.
Make sure elbows are straight back and
press down while focusing on your triceps.
Control eccentric.
8
Adjust seat so arms are shoulder height in
starting position. Contract rear delts as you
sweep hands back.
15
45
sec
12
30
sec
8
Keep upper body stationary as you lift legs.
Try not to "swing" your legs up. If too hard,
9
Contract abs and keep hips parallel to the
floor without hips sagging.
5A
Hanging Leg Raise
Watch Demo
2
10
45
sec
5B
Plank
Watch Demo
2
:45
0
sec
raise knees to chest.
Quick & Effective Women's Training Program
43
Block 3: Week 10 OPTIONAL DAY
WEEK 10
Exercise
#
OPTIONAL DAY: HOME OR GYM
1A
1B
Exercise
Knee Banded Elevated
Glute Bridge
Birddog
2A
Dumbbell Floor Press
2B
Dumbbell Bent Over
Row
3A
Sliding Leg Curl
3B
Knee Banded Pulse
Squat
video
demo
WORKING
SETS
REPS
Rest
time
RPE
Watch Demo
2
10
45
sec
7
Elevate feet onto bench, couch or chair.
Thrust hips up by contracting glutes.
8
Start on all fours, raise one arm and
opposite leg at the same time. Keep core
tight. Crunch arm and leg in together.
Reverse movement. Reps per side.
7
Tuck elbows at 45 degrees. Press straight
up over chin while bringing weights closer
together. Lower down slowly.
7
Bend at hips, hold DBs with neutral grip.
Drive elbows back and squeeze through
the movement.
7
Raise hips in a bridge and slide feet on a
slider (or towel) forward and back towards
you. If it is too difficult, lower hips on a
small pillow or sit on your hands.
8
Use booty band around knees, pulse squat
in the bottom half of the range of motion.
Don't stand all the way up.
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
2
2
2
2
2
7
45
sec
10
45
sec
12
45
sec
8
45
sec
15
45
sec
set 1
set 2
set 3
NOTES
Quick & Effective Women's Training Program
44
Block 3: Week 11 DAY 1
WEEK 11
Exercise
#
Exercise
1
Machine Hack Squat
2
MAIN DAY 1
3A
3B
Pre-loaded Barbell
RDL
DB Lateral Raise
Cable Bicep Curl
video
demo
WORKING
SETS
REPS
Rest
time
RPE
Watch Demo
3
8
2-3
min
8
Sink your hips straight down and drive
through your heels.
8
Use preloaded barbell. Push your hips back, control
the bar as you lower to mid shin. Knees slightly
bent. Feel the hamstring stretch as you lower and
thrust hips forward to stand. (Can use DBs or smith
machine)
8
Initiate the movement with your pinky
finger higher than your pointer finger. Raise
arms out to sides and focus on using your
side delts to raise arm.
9
Use straight bar or rope attachment. Anchor
at lowest point and keep elbows stationary
as you curl weight.
Watch Demo
Watch Demo
Watch Demo
3
2
2
10
2-3
min
12
45
sec
12
45
sec
4A
Arnold Press
Watch Demo
2
10
45
sec
8
4B
Underhand Grip
Pulldown
Watch Demo
2
12
45
sec
9
5A
Machine Hip
Adduction
Watch Demo
2
15
0
sec
9
5B
Machine Hip
Abduction
15
45
sec
Watch Demo
2
9
set 1
set 2
set 3
NOTES
Start with palms facing you. Rotate your
shoulders as you press the weight up so
that your palms face away from you at the
top of the ROM.
Underhand grip with palms facing towards
you, shoulder width apart. Pull down to
chest and lean back slightly as you pull
down. Control movement.
Keep movement controlled with both in and
out direction.
Contract glutes as you push leg pads apart
with the strongest squeeze in full ROM.
Keep movement controlled.
Quick & Effective Women's Training Program
45
Block 3: Week 11 DAY 2
MAIN DAY 2
WEEK 11
Exercise
#
Exercise
1
Heel Elevated Goblet
Squat
2
Seated Neutral Grip
Dumbbell Shoulder
Press
3
Machine Hip Thrust
4
V Bar Lat Pulldown
5
Eccentric Accentuated
Machine Leg Curl
video
demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
WORKING
REPS
SETS
2
2
2
2
2
Rest
time
10
2-3
min
10
2-3
min
20
12
12
45
sec
45
sec
45
sec
RPE
set 1
set 2
set 3
NOTES
9
Elevate heel by stepping on 5lb plates with
just your heel. Hold weight in front of chest
and keep eyes forward as you squat.
9
Grip DBs with palms facing each other. Start
at shoulder height and press straight up
over head.
7
If you don't have hip thrust machine, set up leg
extension machine or on a smith machine with a
bench (or box). Keep eyes straight ahead, drive up
with your heels. Squeeze glutes at the top.
8
Use V bar attachment. Feel the stretch in
your lats when arms are up and pull down
to chest and lean back slightly as you pull
down. Control movement.
9
3-4 sec eccentric. Slowly release and
contract hamstrings. Use either seated or
lying machine curl.
Quick & Effective Women's Training Program
46
Block 3: Week 11 DAY 3
WEEK 11
Exercise
#
1
2
MAIN DAY 3
3A
3B
Exercise
Pause Machine Hip
Thrust
45° Hyperextension
Machine Incline Chest
Press
Cable Pull-Over
4A
Machine Tricep
Pressdown
4B
Reverse Pec Deck
Machine
i e
e
vd o
d mo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
WORKING
SETS
3
3
3
3
2
2
E
R PS
es
i e
R t
tm
15
2-3
min
12
1
min
8
45
sec
12
45
sec
E
RP
10
8
Adjust seat so hands are about shoulder
height. Tuck your elbows in at your sides
and drive up using upper chest.
9
Pull your elbows "in" against your sides - keep your
elbows in a fixed position with a slight bend. Feel
stretch and then drive arms down to your sides in a
controlled movement.
8
Adjust seat so hands rest at armpit level.
Make sure elbows are straight back and
press down while focusing on your triceps.
Control eccentric.
9
Adjust seat so arms are shoulder height in
starting position. Contract rear delts as you
sweep hands back.
12
9
9
Watch Demo
2
10
5B
Plank
Watch Demo
2
:45
0
sec
E
NOT S
Round your upper back and thrust your hips
into the bench pad. Squeeze glutes. Can
hold a plate or DB
30
sec
Hanging Leg Raise
set 3
9
45
sec
5A
set 2
Pause for 3 seconds at the top while
squeezing glutes. Drive through heels and
keep eyes forward. Use smith machine if you
don't have a machine hip thrust.
15
45
sec
set 1
eep upper body stationary as you lift legs.
Try not to "swing" your legs up. If too hard,
raise knees to chest.
K
Contract abs and keep hips parallel to the
floor without hips sagging.
ck & Effective Women's Training Program 47
Qui
Block 3: Week 11 OPTIONAL DAY
OPTIONAL DAY: HOME OR GYM
WEEK 11
Exercise
#
Exercise
video
demo
1A
Knee Banded Elevated
Glute Bridge
Watch Demo
1B
Birddog
2A
Dumbbell Floor Press
2B
Dumbbell Bent Over
Row
3A
Sliding Leg Curl
3B
Knee Banded Pulse
Squat
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
WORKING
REPS
SETS
2
2
2
2
2
2
12
Rest
time
RPE
45
sec
8
Elevate feet onto bench, couch or chair.
Thrust hips up by contracting glutes.
8
Start on all fours, raise one arm and
opposite leg at the same time. Keep core
tight. Crunch arm and leg in together.
Reverse movement. Reps per side.
7
Tuck elbows at 45 degrees. Press straight
up over chin while bringing weights closer
together. Lower down slowly.
7
Bend at hips, hold DBs with neutral grip.
Drive elbows back and squeeze through
the movement.
8
Raise hips in a bridge and slide feet on a
slider (or towel) forward and back towards
you. If it is too difficult, lower hips on a
small pillow or sit on your hands.
10
Use booty band around knees, pulse squat
in the bottom half of the range of motion.
Don't stand all the way up.
7
45
sec
10
45
sec
12
45
sec
9
45
sec
AMRAP
1
min
set 1
set 2
set 3
NOTES
Quick & Effective Women's Training Program
48
Block 3: Week 12 DAY 1
WEEK 12
Exercise
#
1
2
MAIN DAY 1
3A
3B
4A
Exercise
Machine Hack Squat
Pre-loaded Barbell
RDL
DB Lateral Raise
Cable Bicep Curl
Arnold Press
video
demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
W
ORKING
REPS
SETS
3
3
2
2
2
8
10
Rest
time
RPE
2-3
min
8
Sink your hips straight down and drive
through your heels.
9
Use preloaded barbell. Push your hips back, control
the bar as you lower to mid shin. Knees slightly
bent. Feel the hamstring stretch as you lower and
thrust hips forward to stand. (Can use DBs or smith
machine)
9
Initiate the movement with your pinky
finger higher than your pointer finger. Raise
arms out to sides and focus on using your
side delts to raise arm.
9
Use straight bar or rope attachment. Anchor
at lowest point and keep elbows stationary
as you curl weight.
9
Start with palms facing you. Rotate your
shoulders as you press the weight up so
that your palms face away from you at the
top of the R M.
Underhand grip with palms facing towards
you shoulder width apart. Pull down to
chest and lean back slightly as you pull
down. Control movement.
2-3
min
12
45
sec
12
45
sec
10
45
sec
4B
Underhand Grip
Pulldown
Watch Demo
2
12
45
sec
9
5A
Machine Hip
Adduction
Watch Demo
2
15
0
sec
10
5B
Machine Hip
Abduction
15
45
sec
Watch Demo
2
10
t
se 1
t
se 2
t3
NOTES
se
O
,
Keep movement controlled with both in and
out direction.
Contract glutes as you push leg pads apart
with the strongest squee e in full R M.
eep movement controlled.
K
z
O
Quick & Effective Women's Training Program
49
Block 3: Week 12 DAY 2
MAIN DAY 2
WEEK 12
Exercise
#
Exercise
1
Heel Elevated Goblet
Squat
2
Seated Neutral Grip
Dumbbell Shoulder
Press
3
Machine Hip Thrust
4
V Bar Lat Pulldown
5
Eccentric Accentuated
Machine Leg Curl
video
demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
WORKING
SETS
2
2
2
2
2
REPS
t
Res
ime
t
10
2-3
min
10
2-3
min
20
12
12
45
sec
45
sec
45
sec
RPE
t
se 1
t
se 2
t3
se
NOTES
8
Elevate heel by stepping on 5lb plates with
just your heel. Hold weight in front of chest
and keep eyes forward as you squat.
9
Grip DBs with palms facing each other. Start
at shoulder height and press straight up
over head.
8
If you don't have hip thrust machine, set up leg
extension machine or on a smith machine with a
bench (or box). Keep eyes straight ahead, drive up
with your heels. Squeeze glutes at the top.
8
Use V bar attachment. Feel the stretch in
your lats when arms are up and pull down
to chest and lean back slightly as you pull
down. Control movement.
10
3-4 sec eccentric. Slowly release and
contract hamstrings. Use either seated or
lying machine curl.
Quick & Effective Women's Training Program
50
Block 3: Week 12 DAY 3
WEEK 12
Exercise
#
1
2
MAIN DAY 3
3A
3B
Exercise
Pause Machine Hip
Thrust
45° Hyperextension
Machine Incline Chest
Press
Cable Pull-Over
4A
Machine Tricep
Pressdown
4B
Reverse Pec Deck
Machine
video
demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
WORKING
SETS
3
3
3
3
2
2
REPS
Rest
time
15
2-3
min
12
1
min
8
45
sec
12
45
sec
RPE
set 1
set 2
set 3
NOTES
10
Pause for 3 seconds at the top while
squeezing glutes. Drive through heels and
keep eyes forward. Use smith machine if you
don't have a machine hip thrust.
10
Round your upper back and thrust your hips
into the bench pad. Squeeze glutes. Can
hold a plate or DB
9
Adjust seat so hands are about shoulder
height. Tuck your elbows in at your sides
and drive up using upper chest.
9
Pull your elbows "in" against your sides - keep your
elbows in a fixed position with a slight bend. Feel
stretch and then drive arms down to your sides in a
controlled movement.
9
Adjust seat so hands rest at armpit level.
Make sure elbows are straight back and
press down while focusing on your triceps.
Control eccentric.
9
Adjust seat so arms are shoulder height in
starting position. Contract rear delts as you
sweep hands back.
15
45
sec
12
30
sec
10
Keep upper body stationary as you lift legs.
Try not to "swing" your legs up. If too hard,
raise knees to chest.
10
Contract abs and keep hips parallel to the
floor without hips sagging.
5A
Hanging Leg Raise
Watch Demo
2
12
45
sec
5B
Plank
Watch Demo
2
:60
0
sec
Quick & Effective Women's Training Program
51
Block 3: Week 12 OPTIONAL DAY
WEEK 12
Exercise
#
OPTIONAL DAY: HOME OR GYM
1A
1B
Exercise
Knee Banded Elevated
Glute Bridge
Birddog
2A
Dumbbell Floor Press
2B
Dumbbell Bent Over
Row
3A
Sliding Leg Curl
3B
Knee Banded Pulse
Squat
video
demo
WORKING
SETS
REPS
Rest
time
RPE
Watch Demo
2
12
45
sec
8
Elevate feet onto bench, couch or chair.
Thrust hips up by contracting glutes.
9
Start on all fours, raise one arm and
opposite leg at the same time. Keep core
tight. Crunch arm and leg in together.
Reverse movement. Reps per side.
8
Tuck elbows at 45 degrees. Press straight
up over chin while bringing weights closer
together. Lower down slowly.
8
Bend at hips, hold DBs with neutral grip.
Drive elbows back and squeeze through
the movement.
9
Raise hips in a bridge and slide feet on a
slider (or towel) forward and back towards
you. If it is too difficult, lower hips on a
small pillow or sit on your hands.
10
Use booty band around knees, pulse squat
in the bottom half of the range of motion.
Don't stand all the way up.
Watch Demo
Watch Demo
Watch Demo
Watch Demo
Watch Demo
2
2
2
2
2
8
45
sec
10
45
sec
12
45
sec
10
45
sec
AMRAP
1
min
set 1
set 2
set 3
NOTES
Quick & Effective Women's Training Program
52
ABBREVIATIONS
1RM
AMRAP
1 Rep Max
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
Quick & Effective Women's Training Program
53
KEY TERMS
AMRAP
Concentric
Eccentric
EFFORT
“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.
performed as a test to
lift
Measured with RPE or
determine max strength
Frequency
%1RM
Hypertrophy
How often you directly
The growth of (muscle)
train a given muscle per 7
tissue
Intensity
Effort and load
Load
The weight of the external
resistance
days
Primary
exercise
Periodization
Progressive
Overload
RPE
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
example: squats, bench
training. In training
a 1-1
presses and deadlifts)
contexts, this generally
meaning muscular failure
involves progressively
was achieved.
0 scale, with 10
increasing some lifting
parameter over time
(usually weight or reps).
Secondary
exercise
Tertiary
exercise
Tempo
Volume
k
Compound exercises
The speed at which the lift
Isolation movements
Total amount of wor
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.
military presses, pull-ups,
usually used to isolate a
etc.)
specific, smaller muscle or
to generate metabolic
stress
Quick & Effective Women's Training Program
54
FAQ’S
Q: How do I know if I am progressing?
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.
Q: I would like to lose fat. Is this a good program for me?
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
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
complete into the ne t week and so on.
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,
z
opposed to giving up and getting ero.
BUT you will definitely still have great workouts as
Quick & Effective Women's Training Program
55
Q: I’m going on vacation or taking a training break, what should I do when I come back?
A: This will depend on how long your break was and how idle you were
during the break. If you took a one week vacation, I would jump back to
where you left off. If you took a two week vacation, I would go back one
week and redo the last week you completed before your vacation, If you
took a one month break because you were sick, I would start from the
beginning and go slowly. It honestly depends on individual scenarios so if
you’re not sure, email support@stephaniebuttermore.com and we will try
to advise you the best we can.
Q: Should I do cardio? When?
A: See Cardio Recommendations page 23 in Training 101 PDF
Q: What does RPE mean?
A: See “RPE” page 14 in Training 101 PDF
Q: Should I eat in a caloric deficit, maintenance, or surplus while
running this program?
A: (See Nutrition Recommendations on page 22 in Training 101
PDF) Eating in a slight caloric surplus will yield the best results
and best recovery, however, if your main goal is fat loss, eating
in a caloric deficit will be necessary.
As a beginner, you can continue to make strength and size
progress while in a moderate caloric deficit and achieve body
recomposition (lose fat and build muscle at the same time) if
protein intake is sufficient (0.8-1g/lb bodyweight as a
ballpark). As an intermediate level trainee, the likelihood of
achieving substantial body recomposition is smaller, but still
possible. So, all in all, a caloric surplus is recommended for
optimal progress, but some progress can still occur at caloric
maintenance and even in a caloric deficit.
Quick & Effective Women's Training Program
56
Q: I am not getting sore from my workouts. Is the program not working?
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
tting sore week after week, consider adding a short 3-5
increase OM [ ], so if you are consistently ge
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
tting into position for any of the planned exercises or finding it difficult to complete a full
di cult time ge
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.
Q: What does 1A, 1B, 2A, 2B, etc. mean?
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
Quick & Effective Women's Training Program
57
Q: What if I don’t have resistance bands?
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
Q: What gym training gear should I use?
A: Other than resistance bands, gym gear is optional as there
are no required pieces of attire to gain muscle and increase
strength. With that being said, investing in an 10mm prong or
lever belt, knee sleeves, squat shoes, and straps can be
beneficial in allowing you to lift more weight for certain
exercises.
Q: I have a belt. When should I wear it?
A: Optionally use a lifting belt for working sets on
exercises like squats, deadlifts and overhead (military)
presses. Strength is a specific skill, so practice every rep
in exactly the same way (meaning, if you’re going to use
a belt at all, use it consistently and for the same
movements). I wouldn’t recommend wearing a belt on
light warm-up sets.
Q: Why isn’t there much exercise variation from week to week?
A: Changing exercises from week to week is more likely to flatten out
the strength progression curve. This is to ensure both progression
by adding volume incrementally to these specific movements and
mastery of these movements in terms of form and technique. The
idea is to get better and better at the same movements by getting
stronger or having better form. However, after you complete this
program, you can induce a novel stimulus by moving on to another
program I offer on my website.
https://www.stephaniebuttermore.com/programs
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Q: What do I do after I finish a program?
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
Q: I find hip thrusts awkward. Is there any alternative exercise?
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.
Q: I recently had a breast augmentation surgery. Can I still do this program?
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.
Q: I am pregnant. Can I still do this program?
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 support@stephaniebuttermore.com. 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.
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Advanced Techniques
With most advanced trainees, there comes a point where you’ve mastered the fundamentals of lifting, and get
bored with training. At this point, you’re probably seeking a way to spice things up and a good way to do this is by
incorporating “advanced” techniques. While there are several different types of advanced techniques, I think it’s
best to utilize the ones that makes training more enjoyable to you and ones that could potentially elicit more
hypertrophic and strength gains. 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.
Another component to advanced techniques, which doesn’t get enough
credit, is how it impacts your overall enjoyment of your program, gym
experience, and focus. These methods can enhance the sensation for
muscle groups you’re trying to target (which likely have downstream
effects on hypertrophy) and can ensure you’re pushing yourself adequately
in the gym. As we will discuss in more detail in the RPE section, if you’re not
regularly training very hard, you can quickly lose sight of what an RPE10
means. Since advanced techniques push you “past” failure, this will provide
a good gauge of roughly how to regulate your exertion levels.
Without further ado, let’s get into some of these methods and investigate
exactly why we’re using them:
Mind-Muscle Connection (MMC)
As the name would suggest, the mind-muscle connection is quite literally
using your mind to control and “feel” your muscle. As a beginner, most
exercises will feel as if they are “movements” rather than very strong
muscle contractions from individual muscle groups. The goal of the mindmuscle connection specifically, is to further isolate the desired muscle
group of a specific lift. This is done by thinking about the muscle and
actually contracting and lengthening the desired muscle as much as
possible by focusing all of your attention to it.
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.
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While its validity used to be under hot debate in evidence-based circles, there is finally scientific evidence for its
validity from a 2018 study by Dr. Brad Schoenfeld [6]. This study showed there can be hypertrophic benefits to
certain muscle groups by using internal mind muscle connection cues. The study compared external (thinking
about moving the weight) and internal (mind-muscle connection) cueing on strength and hypertrophy. It’s
important to note that this study didn’t see significant hypertrophic differences in the quads, but saw significant
differences in elbow flexor muscle thickness (increase 12.4% vs 6.9%) demonstrating that if you can get a good
internal mind-muscle connection on a muscle, there could be significant gains made. 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. Quick & Effective Women's Training Program
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Constant-Tension
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.
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References
[1]
[2]
[3]
[4]
[5]
[6]
[7]
[8]
[9]
[10]
[11]
Appell HJ, Soares JM, Duarte JA. Exercise, muscle damage and fatigue. Sports Med. 1992;13(2):108-15.
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
Schoenfeld BJ. Does exercise-induced muscle damage play a role in skeletal muscle hypertrophy?. J
Strength Cond Res. 2012;26(5):1441-53.
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.
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.
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.
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.
Hedayatpour N, Falla D. Physiological and Neural Adaptations to Eccentric Exercise: Mechanisms and
Considerations for Training. Biomed Res Int. 2015;2015:193741.
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.
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.
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.
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cONTACT
STEPHANIE
For customer support ONLY in regards to this training
program, please email support@stephaniebuttermore.com.
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.
As much as I love connecting with you on social media, I am
not able to reliably respond to the questions received across
platforms, so please direct any questions to the email above.
Please allow for 3-5 business days for a reply.
Thank you so much for your support and happy training!
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.