Women's Foundation Program

By Stephanie Buttermore, PhD

  |  

Women's Foundation Program hold to zoom
Women's Foundation Program hold to zoom
Women's Foundation Program
Women's Foundation Program

Description

  • +Instant Download (Not physical book. Coupons Not Valid)
  • The Women's Foundation Program is designed for beginner to intermediate lifters and will provide you with all the foundations of weight lifting. There are 3 separate 8-week programs included to cater to your busy schedule. These programs place an emphasis on the lower body while still developing the upper body to shape a balanced and aesthetic physique while concurrently increasing overall strength.

Table of Contents

  • ABOUT THIS PROGRAM .....6
  • ABOUT STEPHANIE .....8
  • LIST OF ABBREVIATIONS & KEY TERMS .....10
  • FAQS .....13
  • PROGRAM STRUCTURE .....19
  • BLOCK ONE .....19
  • BLOCK TWO .....20
  • WHY WOMEN SHOULD LIFT WEIGHTS .....21
  • FUNCTIONAL ANATOMY .....23
  • MUSCLE CONTRACTION .....23
  • JOINT ACTIONS .....34
  • TRAINING PRINCIPLES THAT ARE IMPORTANT .....37
  • TECHNIQUE .....37
  • PROGRESSIVE OVERLOAD .....38
  • MIND-MUSCLE CONNECTION .....38
  • FORM .....38
  • TRAINING PRINCIPLES THAT ARE NOT IMPORTANT .....39
  • SORENESS .....39
  • KEEPING YOUR HEART RATE HIGH/SWEATING .....40
  • SWITCHING THINGS UP .....40
  • PROGRAMMING PRINCIPLES .....41
  • FREQUENCY .....41
  • VOLUME .....41
  • EFFORT .....42
  • REST PERIODS .....42
  • RECOVERY .....43
  • PROGRESSION .....44
  • RATE OF PERCEIVED EXERTION (RPE) .....46
  • OPTIMIZING SUCCESS .....49
  • HOW TO TRACK PROGRESS .....49
  • NUTRITION .....52
  • CARDIO RECOMMENDATIONS .....53
  • WARM UP .....55
  • PURPOSE .....55
  • COMMON MISTAKES/MISCONCEPTIONS .....55
  • DIFFERENCE FROM “WARM UP SETS” .....56
  • WARM UP PROTOCOL .....57
  • LOWER BODY .....57
  • UPPER BODY .....57
  • PROGRAMS (WITH VIDEO DEMONSTRATIONS) .....58
  • 3-DAY FULL BODY PROGRAM .....58
  • 4 DAY UPPER/LOWER PROGRAM .....82
  • 5-DAY BODY PART SPLIT .....106
  • REFERENCES .....138
  • CONTACT .....142
  • DISCLAIMER .....143

WOMEN'S FOUNDATION PROGRAM

BACKED BY SCIENCE

With this program, you will elevate your current training to an advanced, structured level supported by the most up-to-date scientific literature. This program will also teach you the scientific principles behind WHY certain exercises are better than others, what rep ranges and progression schemes to use for optimizing muscular development.

LEARN HOW TO TRAIN THE RIGHT WAY FROM THE BEGINNING!

his program is ideal for female novice lifters (< 1 year training experience) OR lifters who have been training for over a year but lack structure to their programming. There are a lot of misconceptions out there on training and this book is going to simplify and explain the foundations of lifting as well and inform you on how to do it properly.


The 3 different 8-week programs included are designed to fit your busy schedule so you can choose the one that fits best with your life. Each can be run through multiple times or you can move onto a different weekly split if your schedule allows for it! Every exercise has a link to a video demonstration of Stephanie performing it.


All 3 programs are geared towards muscular development with female preferences in mind. Meaning they are all lower body focused and have you hitting your lower body at least 2 times per week, all while including sufficient upper body volume to create a balanced and aesthetic physique.

Who's It For?

  • BEGINNER TO INTERMEDIATE LIFTERS WITH LESS THAN 1 YEAR OF TRAINING EXPERIENCE.

  • OR +1 YEAR OF UNSTRUCTURED TRAINING EXPERIENCE IN NEED OF PROPER PROGRAMING

  • MUST HAVE ACCESS TO A GYM AND GYM MEMBERSHIP

  • (UNLESS YOU HAVE A FULL “AT-HOME GYM” YOU WILL NOT BE ABLE TO DO THESE WORKOUTS AT-HOME)

  • MUST BE SERIOUS ABOUT BUILDING MUSCLE AND GAINING STRENGTH

What You Get

  • 3 SEPARATE 8-WEEK LOWER BODY FOCUSED TRAINING PROGRAMS TO FIT YOUR BUSY SCHEDULE

    • 4 DAY LOWER/UPPER

    • 5 DAY BODY PART SPLIT

  • 3 DAY FULL BODY

  • +140 PAGES WITH OVER 50 PAGES OF TRAINING PRINCIPLES OUTLINING THE FOUNDATIONS OF TRAINING

  • VIDEO DEMONSTRATIONS OF EVERY EXERCISE PERFORMED BY STEPHANIE BUTTERMORE

  • WHY WOMEN SHOULD LIFT WEIGHTS

  • FUNCTIONAL ANATOMY & JOINT ACTIONS

  • EXPLAINS VOLUME, FREQUENCY, PROGRESSIVE OVERLOAD, HOW TO USE THE RPE SCALE, REST PERIODS, CARDIO RECOMMENDATIONS & MUCH MORE

  • USES THE MOST UP-TO-DATE EXERCISE SCIENCE PRINCIPLES

  • 22 SCIENTIFIC REFERENCES

Disclaimer

  • Stephanie Buttermore, PhD is not a medical doctor or registered dietitian. 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. PEScience, Stephanie Buttermore and/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/PEScience and the Client are the intellectual property of Stephanie Buttermore LLC 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.