STEPHANIE_BUTTERMORE_AT-HOME-PROGRAM.pdf

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WOMEN’S AT-HOME HYPERTROPHY PROGRAM
Six Complete Programs for
Beginner to Advanced Lifters
By: Stephanie Buttermore, PhD
TABLE OF CONTENTS
About This Program
About Stephanie
List of Abbreviations & Key Terms
FAQs
Equipment Recommendations
Why Women Should Lift Weights
Program Structure
Beginner
Intermediate
Advanced
Program Progression
Example
Technique
Progressive Overload
Mind-Muscle Connection
Training Principles That Are
NOT Important
Soreness
Keeping Your Heart Rate High/
Sweating
Switching Things Up
Programming Principles
Frequency
Volume
Effort
Rest Periods
Recovery
Rate of Perceived Exertion (RPE)
Nutrition Recommendations
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Cardio Recommendations
Warm Up
Purpose
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Common Mistakes/Misconceptions 32
Difference from “Warm Up Sets” 32
How to Determine Your 1 Rep Max 33
Functional Anatomy
Muscle Contraction
Joint Actions
Warm Up Protocol
Lower Body
Upper Body
Full Body
Programs
Beginner 3-day Bodyweight
Full Body Program
Beginner 3-day Bodyweight &
Dumbbells Program
Intermediate
4-day Lower/Upper
4-day Full Body
Advanced
4-day Lower/Upper
4-day Full Body
Contact
References
Disclaimer
*All page numbers are clickable. You can
click to jump to the corresponding page.
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Training Principles That ARE Important 23
ABOUT THIS PROGRAM
This program is exactly what you need to get a quality and
effective workout at home, while still being able to progress
and build muscle! The six programs included in this book
range from absolute beginner to advanced level lifters, so
you can get effective at home workouts for many months
to come!!
All of the programs included are lower body focused,
however I’ve programmed sufficient upper body volume
to attain a balanced and aesthetic physique. This
hypertrophy focused program provides a way to build
muscle and build strength all within the comforts of your
home! In addition, in this document you will learn about
training principles that will be relevant throughout the rest of
your lifting career whether you stay at-home or move onto a gym.
You will not only learn how, but also why, with detailed explanation of training principles,
functional anatomy and joint actions outlining the kinesiology behind lifting weights. This
will equip you with the knowledge to understand why certain movements target certain
muscles, and how to understand basic muscle actions. This program also includes all
the essential principles that make up the core of exercise science as well as principles
that you shouldn’t spend too much time focusing on, as they are not paramount to your
success.
Included in this program:
1.
Beginner 3-day Bodyweight Full Body Program
2. Beginner 3-day Bodyweight & Dumbbells Program
3. Intermediate 4-day Lower/Upper Program
4. Intermediate 4-day Full Body Program
5. Advanced 4-day Lower/Upper Program
6. Advanced 4-day Full Body Program
These programs are designed for you to get comfortable with proper form and technique
while building muscle. They incorporate exercises that can be done effectively, with
minimal equipment. They follow exercise science guidelines, using the most up to date
science and 23 scientific papers. Hopefully with this book, you can enjoy training all while
learning some scientific training principles along the way!
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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 (StephanieButtermore.com).
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