BLOCK 1

WOMEN’S SPECIALIZATION
PROGRAM
WEEK
1
 STEPHANIE BUTTERMORE/ JEFF NIPPARD
WOMEN’S SPECIALIZATION PROGRAM WEEK 1: DAYS 1-3
BLOCK 1 - 4 WEEK VOLUME ACCUMULATION PHASE
LOWER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
BACK SQUAT 3 5 70% 3MIN SIT YOUR HIPS BACK AND DOWN SMITH MACHINE SUMO SQUAT
BARBELL HIP THRUST 3 12-15 8RPE 2MIN CHIN AND RIBS TUCKED DUMBBELL HIP THRUST
DAY 1

BARBELL ROMANIAN DEADLIFT 2 10-12 8RPE 2MIN KEEP YOUR SPINE NEUTRAL DUMBBELL ROMANIAN DEADLIFT
CABLE STANDING GLUTE KICKBACK 2 12-15 7RPE 1MIN FOCUS ON SQUEEZING YOUR GLUTES MACHINE GLUTE KICKBACK
ANKLE WEIGHT STANDING HIP
SEATED HIP ABDUCTION MACHINE 2 20-25 8RPE 1MIN FOCUS ON SQUEEZING YOUR GLUTES
ABDUCTION
BICYCLE CRUNCH 3 15-20 8RPE 1MIN DON'T YANK YOUR NECK CRUNCH
TOTAL SET VOLUME: 15 TOTAL TRAINING TIME:
LOWER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
DEADLIFT 4 4 75% 4MIN BRACE YOUR LATS, HIGH HIPS STIFF LEG DEADLIFT
FRONT SQUAT 3 10-12 8RPE 3MIN SIT STRAIGHT DOWN GOBLET SQUAT
KNEE-BANDED BODYWEIGHT HIP KNEE-BANDED DUMBBELL HIP
DAY 2

2 25-30 8RPE 2MIN DRIVE YOUR KNEES OUT

THRUST THRUST
SEATED LEG CURL 3 10-12 8RPE 2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS LYING LEG CURL
LATERAL BAND WALK 3 20 8RPE 2MIN EXTERNALLY ROTATE YOUR HIPS CABLE HIP ABDUCTION
MACHINE SEATED HIP ABDUCTION 3 15 7RPE 2MIN EXTERNALLY ROTATE YOUR HIPS KNEE-BANDED HIP ABDUCTION
TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:
UPPER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
DUMBBELL STANDING SHOULDER DUMBBELL SEATED SHOULDER
4 8-10 8RPE 2MIN USE A FULL ROM
PRESS PRESS
PULL WITH YOUR ELBOWS AGAINST YOUR
NARROW NEUTRAL-GRIP PULLDOWN 4 10-12 8RPE 2MIN SUPINATED PULLDOWN
SIDES
CLOSE-GRIP PUSH-UP 3 8-10 7RPE 2MIN TUCK YOUR ELBOWS MACHINE CHEST PRESS
DAY 3

CABLE SEATED ROW 3 10-12 8RPE 2MIN PULL WITH YOUR ELBOWS OUT MACHINE HIGH ROW
A1: DUMBBELL LATERAL RAISE 3 15 9RPE 0MIN FOCUS ON SQUEEZING YOUR DELTS MACHINE LATERAL RAISE
A2: DUMBBELL REAR DELT RAISE 3 15 9RPE 2MIN KEEP YOUR SCAPULAE PROTRACTED REVERSE PEC DECK
SEATED FACE PULL 3 15-20 9RPE 1MIN PULL YOUR ELBOWS UP AND OUT PRONE TRAP RAISE
B1: SINGLE-ARM CABLE CURL 2 10 8RPE 0MIN FOCUS ON SQUEEZING YOUR BICEPS DUMBBELL SUPINATED CURL
B2: OVERHEAD CABLE TRICEP 1-ARM OVERHEAD DUMBBELL
2 12 8RPE 2MIN FOCUS ON SQUEEZING YOUR TRICEPS
EXTENSION EXTENSION
TOTAL SET VOLUME: 16 TOTAL TRAINING TIME:
 STEPHANIE BUTTERMORE/ JEFF NIPPARD
WOMEN’S SPECIALIZATION PROGRAM WEEK 1: DAYS 4-6
BLOCK 1 - 4 WEEK VOLUME ACCUMULATION PHASE
LOWER #3 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
DEFICIT BODYWEIGHT BULGARIAN
3 10-12 7RPE 2MIN FOCUS ON STRETCHING YOUR GLUTES DUMBBELL STEP-UP
SPLIT SQUAT
SMITH MACHINE HIP THRUST 3 15-20 8RPE 2MIN CHIN AND RIBS TUCKED LEG EXTENSION HIP THRUST
BODYWEIGHT REVERSE
DAY 4

3 15-20 8RPE 2MIN SQUEEZE YOUR GLUTES TO RAISE YOUR LEGS BAND GLUTE KICKBACK
HYPEREXTENSION
45° HYPEREXTENSION 3 12-15 7RPE 2MIN ROUNDED UPPER BACK, EXTEND YOUR HIPS BACK EXTENSION
BAND SEATED HIP ABDUCTION 3 25-30 8RPE 1MIN EXTERNALLY ROTATE YOUR HIPS SEATED HIP ABDUCTION MACHINE
HOLLOW BODY HOLD (CORE) 3 15SEC 7RPE 1MIN FLEX YOUR SPINE PLANK
TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:
LOWER #4 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
DUMBBELL STIFF LEG SUMO
STIFF LEG DEADLIFT 3 6-8 8RPE 3MIN BRACE YOUR LATS, HIGH HIPS
DEADLIFT
BODYWEIGHT WALKING LUNGE 2 12-15 7RPE 2MIN REPS EACH LEG, STRETCH YOUR GLUTES SINGLE-LEG LEG PRESS
DAY 5

KNEE-BANDED BODYWEIGHT HIP

4 15-20 8RPE 2MIN CHIN AND RIBS TUCKED BODYWEIGHT HIP THRUST
THRUST
SWISS BALL LEG CURL 3 8-12 7RPE 1MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS SEATED LEG CURL
CABLE HIP ABDUCTION 3 10-15 8RPE 1MIN EXTERNALLY ROTATE YOUR HIPS KNEE-BANDED HIP ABDUCTION
MACHINE STANDING CALF RAISE 3 8-12 8RPE 1MIN PRESS ALL THE WAY UP TO YOUR TOES MACHINE SEATED CALF RAISE
TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:
UPPER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
DUMBBELL INCLINE PRESS 3 8-10 8RPE 2MIN SHOULDER BLADES BACK AND DOWN MACHINE CHEST PRESS
PULL WITH YOUR ELBOWS AGAINST YOUR
SUPINATED PULLDOWN 3 10-12 8RPE 2MIN SINGLE-ARM PULLDOWN
SIDES
MACHINE SHOULDER PRESS 3 8-10 8RPE 2MIN USE A FULL ROM ARNOLD PRESS
DAY 6

FOCUS ON RETRACTING/PROTRACTING YOUR

CHEST-SUPPORTED T-BAR ROW 3 12-15 8RPE 2MIN CABLE SEATED ROW
SCAPULAE
7 BOTTOM 1/2 REPS, 7 TOP 1/2 REPS, 7 FULL
A1: RESISTANCE BAND LATERAL RAISE 3 7/7/7 8RPE 0MIN CABLE LATERAL RAISE
REPS
7 BOTTOM 1/2 REPS, 7 TOP 1/2 REPS, 7 FULL
A2: SEATED CABLE FACEPULL 3 7/7/7 9RPE 2MIN BAND REVERSE FLY
REPS
B1: SINGLE-ARM CABLE CURL 3 10 8RPE 0MIN FOCUS ON SQUEEZING YOUR BICEPS HAMMER CURL
B2: CABLE ROPE TRICEP EXTENSION 3 12 8RPE 2MIN FOCUS ON SQUEEZING YOUR TRICEPS DUMBBELL SKULL CRUSHER
TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:
 BLOCK 1
WOMEN’S SPECIALIZATION
PROGRAM
WEEK
2
 STEPHANIE BUTTERMORE/ JEFF NIPPARD
WOMEN’S SPECIALIZATION PROGRAM WEEK 2: DAYS 1-3
BLOCK 1 - 4 WEEK VOLUME ACCUMULATION PHASE
LOWER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
BACK SQUAT 3 5 72.5% 3MIN SIT YOUR HIPS BACK AND DOWN SMITH MACHINE SUMO SQUAT
BARBELL HIP THRUST 3 12-15 8RPE 2MIN CHIN AND RIBS TUCKED DUMBBELL HIP THRUST
DAY 1

BARBELL ROMANIAN DEADLIFT 2 10-12 8RPE 2MIN KEEP YOUR SPINE NEUTRAL DUMBBELL ROMANIAN DEADLIFT
CABLE STANDING GLUTE KICKBACK 2 12-15 7RPE 1MIN FOCUS ON SQUEEZING YOUR GLUTES MACHINE GLUTE KICKBACK
ANKLE WEIGHT STANDING HIP
SEATED HIP ABDUCTION MACHINE 2 20-25 8RPE 1MIN FOCUS ON SQUEEZING YOUR GLUTES
ABDUCTION
BICYCLE CRUNCH 3 15-20 8RPE 1MIN DON'T YANK YOUR NECK CRUNCH
TOTAL SET VOLUME: 15 TOTAL TRAINING TIME:
LOWER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
DEADLIFT 4 4 77.5% 4MIN BRACE YOUR LATS, HIGH HIPS STIFF LEG DEADLIFT
FRONT SQUAT 3 10-12 8RPE 3MIN SIT STRAIGHT DOWN GOBLET SQUAT
KNEE-BANDED BODYWEIGHT HIP KNEE-BANDED DUMBBELL HIP
DAY 2

2 25-30 8RPE 2MIN DRIVE YOUR KNEES OUT

THRUST THRUST
SEATED LEG CURL 3 10-12 8RPE 2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS LYING LEG CURL
LATERAL BAND WALK 3 20 8RPE 2MIN EXTERNALLY ROTATE YOUR HIPS CABLE HIP ABDUCTION
MACHINE SEATED HIP ABDUCTION 3 15 7RPE 2MIN EXTERNALLY ROTATE YOUR HIPS KNEE-BANDED HIP ABDUCTION
TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:
UPPER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
DUMBBELL STANDING SHOULDER DUMBBELL SEATED SHOULDER
4 8-10 8RPE 2MIN USE A FULL ROM
PRESS PRESS
PULL WITH YOUR ELBOWS AGAINST YOUR
NARROW NEUTRAL-GRIP PULLDOWN 4 10-12 8RPE 2MIN SUPINATED PULLDOWN
SIDES
CLOSE-GRIP PUSH-UP 3 8-10 7RPE 2MIN TUCK YOUR ELBOWS MACHINE CHEST PRESS
DAY 3

CABLE SEATED ROW 3 10-12 8RPE 2MIN PULL WITH YOUR ELBOWS OUT MACHINE HIGH ROW
A1: DUMBBELL LATERAL RAISE 3 15 9RPE 0MIN FOCUS ON SQUEEZING YOUR DELTS MACHINE LATERAL RAISE
A2: DUMBBELL REAR DELT RAISE 3 15 9RPE 2MIN KEEP YOUR SCAPULAE PROTRACTED REVERSE PEC DECK
SEATED FACE PULL 3 15-20 9RPE 1MIN PULL YOUR ELBOWS UP AND OUT PRONE TRAP RAISE
B1: SINGLE-ARM CABLE CURL 2 10 8RPE 0MIN FOCUS ON SQUEEZING YOUR BICEPS DUMBBELL SUPINATED CURL
B2: OVERHEAD CABLE TRICEP 1-ARM OVERHEAD DUMBBELL
2 12 8RPE 2MIN FOCUS ON SQUEEZING YOUR TRICEPS
EXTENSION EXTENSION
TOTAL SET VOLUME: 16 TOTAL TRAINING TIME:
 STEPHANIE BUTTERMORE/ JEFF NIPPARD
WOMEN’S SPECIALIZATION PROGRAM WEEK 2: DAYS 4-6
BLOCK 1 - 4 WEEK VOLUME ACCUMULATION PHASE
LOWER #3 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
DEFICIT BODYWEIGHT BULGARIAN
3 10-12 7RPE 2MIN FOCUS ON STRETCHING YOUR GLUTES DUMBBELL STEP-UP
SPLIT SQUAT
SMITH MACHINE HIP THRUST 3 15-20 8RPE 2MIN CHIN AND RIBS TUCKED LEG EXTENSION HIP THRUST
BODYWEIGHT REVERSE
DAY 4

3 15-20 8RPE 2MIN SQUEEZE YOUR GLUTES TO RAISE YOUR LEGS BAND GLUTE KICKBACK
HYPEREXTENSION
45° HYPEREXTENSION 3 12-15 7RPE 2MIN ROUNDED UPPER BACK, EXTEND YOUR HIPS BACK EXTENSION
BAND SEATED HIP ABDUCTION 3 25-30 8RPE 1MIN EXTERNALLY ROTATE YOUR HIPS SEATED HIP ABDUCTION MACHINE
HOLLOW BODY HOLD 3 15SEC 7RPE 1MIN FLEX YOUR SPINE PLANK
TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:
LOWER #4 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
DUMBBELL STIFF LEG SUMO
STIFF LEG DEADLIFT 3 6-8 8RPE 3MIN BRACE YOUR LATS, HIGH HIPS
DEADLIFT
BODYWEIGHT WALKING LUNGE 2 12-15 7RPE 2MIN REPS EACH LEG, STRETCH YOUR GLUTES SINGLE-LEG LEG PRESS
DAY 5

KNEE-BANDED BODYWEIGHT HIP

4 15-20 8RPE 2MIN CHIN AND RIBS TUCKED BODYWEIGHT HIP THRUST
THRUST
SWISS BALL LEG CURL 3 8-12 7RPE 1MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS SEATED LEG CURL
CABLE HIP ABDUCTION 3 10-15 8RPE 1MIN EXTERNALLY ROTATE YOUR HIPS KNEE-BANDED HIP ABDUCTION
MACHINE STANDING CALF RAISE 3 8-12 8RPE 1MIN PRESS ALL THE WAY UP TO YOUR TOES MACHINE SEATED CALF RAISE
TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:
UPPER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
DUMBBELL INCLINE PRESS 3 8-10 8RPE 2MIN SHOULDER BLADES BACK AND DOWN MACHINE CHEST PRESS
PULL WITH YOUR ELBOWS AGAINST YOUR
SUPINATED PULLDOWN 3 10-12 8RPE 2MIN SINGLE-ARM PULLDOWN
SIDES
MACHINE SHOULDER PRESS 3 8-10 8RPE 2MIN USE A FULL ROM ARNOLD PRESS
DAY 6

FOCUS ON RETRACTING/PROTRACTING YOUR

CHEST-SUPPORTED T-BAR ROW 3 12-15 8RPE 2MIN CABLE SEATED ROW
SCAPULAE
7 BOTTOM 1/2 REPS, 7 TOP 1/2 REPS, 7 FULL
A1: RESISTANCE BAND LATERAL RAISE 3 7/7/7 8RPE 0MIN CABLE LATERAL RAISE
REPS
7 BOTTOM 1/2 REPS, 7 TOP 1/2 REPS, 7 FULL
A2: SEATED CABLE FACEPULL 3 7/7/7 9RPE 2MIN BAND REVERSE FLY
REPS
B1: SINGLE-ARM CABLE CURL 3 10 8RPE 0MIN FOCUS ON SQUEEZING YOUR BICEPS HAMMER CURL
B2: CABLE ROPE TRICEP EXTENSION 3 12 8RPE 2MIN FOCUS ON SQUEEZING YOUR TRICEPS DUMBBELL SKULL CRUSHER
TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:
 BLOCK 1
WOMEN’S SPECIALIZATION
PROGRAM
WEEK
3
 STEPHANIE BUTTERMORE/ JEFF NIPPARD
WOMEN’S SPECIALIZATION PROGRAM WEEK 3: DAYS 1-3
BLOCK 1 - 4 WEEK VOLUME ACCUMULATION PHASE
LOWER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
BACK SQUAT 3 5 75% 3MIN SIT YOUR HIPS BACK AND DOWN SMITH MACHINE SUMO SQUAT
BARBELL HIP THRUST 3 12-15 8RPE 2MIN CHIN AND RIBS TUCKED DUMBBELL HIP THRUST
DAY 1

BARBELL ROMANIAN DEADLIFT 2 10-12 8RPE 2MIN KEEP YOUR SPINE NEUTRAL DUMBBELL ROMANIAN DEADLIFT
CABLE STANDING GLUTE KICKBACK 2 12-15 7RPE 1MIN FOCUS ON SQUEEZING YOUR GLUTES MACHINE GLUTE KICKBACK
ANKLE WEIGHT STANDING HIP
SEATED HIP ABDUCTION MACHINE 2 20-25 8RPE 1MIN FOCUS ON SQUEEZING YOUR GLUTES
ABDUCTION
BICYCLE CRUNCH 3 15-20 8RPE 1MIN DON'T YANK YOUR NECK CRUNCH
TOTAL SET VOLUME: 15 TOTAL TRAINING TIME:
LOWER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
DEADLIFT 4 4 80% 4MIN BRACE YOUR LATS, HIGH HIPS STIFF LEG DEADLIFT
FRONT SQUAT 3 10-12 8RPE 3MIN SIT STRAIGHT DOWN GOBLET SQUAT
KNEE-BANDED BODYWEIGHT HIP KNEE-BANDED DUMBBELL HIP
DAY 2

2 25-30 8RPE 2MIN DRIVE YOUR KNEES OUT

THRUST THRUST
SEATED LEG CURL 3 10-12 8RPE 2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS LYING LEG CURL
LATERAL BAND WALK 3 20 8RPE 2MIN EXTERNALLY ROTATE YOUR HIPS CABLE HIP ABDUCTION
MACHINE SEATED HIP ABDUCTION 3 15 7RPE 2MIN EXTERNALLY ROTATE YOUR HIPS KNEE-BANDED HIP ABDUCTION
TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:
UPPER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
DUMBBELL STANDING SHOULDER DUMBBELL SEATED SHOULDER
4 8-10 8RPE 2MIN USE A FULL ROM
PRESS PRESS
PULL WITH YOUR ELBOWS AGAINST YOUR
NARROW NEUTRAL-GRIP PULLDOWN 4 10-12 8RPE 2MIN SUPINATED PULLDOWN
SIDES
CLOSE-GRIP PUSH-UP 3 8-10 7RPE 2MIN TUCK YOUR ELBOWS MACHINE CHEST PRESS
DAY 3

CABLE SEATED ROW 3 10-12 8RPE 2MIN PULL WITH YOUR ELBOWS OUT MACHINE HIGH ROW
A1: DUMBBELL LATERAL RAISE 3 15 9RPE 0MIN FOCUS ON SQUEEZING YOUR DELTS MACHINE LATERAL RAISE
A2: DUMBBELL REAR DELT RAISE 3 15 9RPE 2MIN KEEP YOUR SCAPULAE PROTRACTED REVERSE PEC DECK
SEATED FACE PULL 3 15-20 9RPE 1MIN PULL YOUR ELBOWS UP AND OUT PRONE TRAP RAISE
B1: SINGLE-ARM CABLE CURL 2 10 8RPE 0MIN FOCUS ON SQUEEZING YOUR BICEPS DUMBBELL SUPINATED CURL
B2: OVERHEAD CABLE TRICEP 1-ARM OVERHEAD DUMBBELL
2 12 8RPE 2MIN FOCUS ON SQUEEZING YOUR TRICEPS
EXTENSION EXTENSION
TOTAL SET VOLUME: 16 TOTAL TRAINING TIME:
 STEPHANIE BUTTERMORE/ JEFF NIPPARD
WOMEN’S SPECIALIZATION PROGRAM WEEK 3: DAYS 4-6
BLOCK 1 - 4 WEEK VOLUME ACCUMULATION PHASE
LOWER #3 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
DEFICIT BODYWEIGHT BULGARIAN
3 10-12 7RPE 2MIN FOCUS ON STRETCHING YOUR GLUTES DUMBBELL STEP-UP
SPLIT SQUAT
SMITH MACHINE HIP THRUST 3 15-20 8RPE 2MIN CHIN AND RIBS TUCKED LEG EXTENSION HIP THRUST
BODYWEIGHT REVERSE
DAY 4

3 15-20 8RPE 2MIN SQUEEZE YOUR GLUTES TO RAISE YOUR LEGS BAND GLUTE KICKBACK
HYPEREXTENSION
45° HYPEREXTENSION 3 12-15 7RPE 2MIN ROUNDED UPPER BACK, EXTEND YOUR HIPS BACK EXTENSION
BAND SEATED HIP ABDUCTION 3 25-30 8RPE 1MIN EXTERNALLY ROTATE YOUR HIPS SEATED HIP ABDUCTION MACHINE
HOLLOW BODY HOLD 3 15SEC 7RPE 1MIN FLEX YOUR SPINE PLANK
TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:
LOWER #4 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
DUMBBELL STIFF LEG SUMO
STIFF LEG DEADLIFT 3 6-8 8RPE 3MIN BRACE YOUR LATS, HIGH HIPS
DEADLIFT
BODYWEIGHT WALKING LUNGE 2 12-15 7RPE 2MIN REPS EACH LEG, STRETCH YOUR GLUTES SINGLE-LEG LEG PRESS
DAY 5

KNEE-BANDED BODYWEIGHT HIP

4 15-20 8RPE 2MIN CHIN AND RIBS TUCKED BODYWEIGHT HIP THRUST
THRUST
SWISS BALL LEG CURL 3 8-12 7RPE 1MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS SEATED LEG CURL
CABLE HIP ABDUCTION 3 10-15 8RPE 1MIN EXTERNALLY ROTATE YOUR HIPS KNEE-BANDED HIP ABDUCTION
MACHINE STANDING CALF RAISE 3 8-12 8RPE 1MIN PRESS ALL THE WAY UP TO YOUR TOES MACHINE SEATED CALF RAISE
TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:
UPPER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
DUMBBELL INCLINE PRESS 3 8-10 8RPE 2MIN SHOULDER BLADES BACK AND DOWN MACHINE CHEST PRESS
PULL WITH YOUR ELBOWS AGAINST YOUR
SUPINATED PULLDOWN 3 10-12 8RPE 2MIN SINGLE-ARM PULLDOWN
SIDES
MACHINE SHOULDER PRESS 3 8-10 8RPE 2MIN USE A FULL ROM ARNOLD PRESS
DAY 6

FOCUS ON RETRACTING/PROTRACTING YOUR

CHEST-SUPPORTED T-BAR ROW 3 12-15 8RPE 2MIN CABLE SEATED ROW
SCAPULAE
7 BOTTOM 1/2 REPS, 7 TOP 1/2 REPS, 7 FULL
A1: RESISTANCE BAND LATERAL RAISE 3 7/7/7 8RPE 0MIN CABLE LATERAL RAISE
REPS
7 BOTTOM 1/2 REPS, 7 TOP 1/2 REPS, 7 FULL
A2: SEATED CABLE FACEPULL 3 7/7/7 9RPE 2MIN BAND REVERSE FLY
REPS
B1: SINGLE-ARM CABLE CURL 3 10 8RPE 0MIN FOCUS ON SQUEEZING YOUR BICEPS HAMMER CURL
B2: CABLE ROPE TRICEP EXTENSION 3 12 8RPE 2MIN FOCUS ON SQUEEZING YOUR TRICEPS DUMBBELL SKULL CRUSHER
TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:
 BLOCK 1
WOMEN’S SPECIALIZATION
PROGRAM
WEEK
4
 STEPHANIE BUTTERMORE/ JEFF NIPPARD
WOMEN’S SPECIALIZATION PROGRAM WEEK 4: DAYS 1-3
BLOCK 1 - 4 WEEK VOLUME ACCUMULATION PHASE
LOWER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
BACK SQUAT 3 5 80% 3MIN SIT YOUR HIPS BACK AND DOWN SMITH MACHINE SUMO SQUAT
BARBELL HIP THRUST 3 12-15 8RPE 2MIN CHIN AND RIBS TUCKED DUMBBELL HIP THRUST
DAY 1

BARBELL ROMANIAN DEADLIFT 2 10-12 8RPE 2MIN KEEP YOUR SPINE NEUTRAL DUMBBELL ROMANIAN DEADLIFT
CABLE STANDING GLUTE KICKBACK 2 12-15 7RPE 1MIN FOCUS ON SQUEEZING YOUR GLUTES MACHINE GLUTE KICKBACK
ANKLE WEIGHT STANDING HIP
SEATED HIP ABDUCTION MACHINE 2 20-25 8RPE 1MIN FOCUS ON SQUEEZING YOUR GLUTES
ABDUCTION
BICYCLE CRUNCH 3 15-20 8RPE 1MIN DON'T YANK YOUR NECK CRUNCH
TOTAL SET VOLUME: 15 TOTAL TRAINING TIME:
LOWER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
DEADLIFT 4 4 82.5% 4MIN BRACE YOUR LATS, HIGH HIPS STIFF LEG DEADLIFT
FRONT SQUAT 3 10-12 8RPE 3MIN SIT STRAIGHT DOWN GOBLET SQUAT
KNEE-BANDED BODYWEIGHT HIP KNEE-BANDED DUMBBELL HIP
DAY 2

2 25-30 8RPE 2MIN DRIVE YOUR KNEES OUT

THRUST THRUST
SEATED LEG CURL 3 10-12 8RPE 2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS LYING LEG CURL
LATERAL BAND WALK 3 20 8RPE 2MIN EXTERNALLY ROTATE YOUR HIPS CABLE HIP ABDUCTION
MACHINE SEATED HIP ABDUCTION 3 15 7RPE 2MIN EXTERNALLY ROTATE YOUR HIPS KNEE-BANDED HIP ABDUCTION
TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:
UPPER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
DUMBBELL STANDING SHOULDER DUMBBELL SEATED SHOULDER
4 8-10 8RPE 2MIN USE A FULL ROM
PRESS PRESS
PULL WITH YOUR ELBOWS AGAINST YOUR
NARROW NEUTRAL-GRIP PULLDOWN 4 10-12 8RPE 2MIN SUPINATED PULLDOWN
SIDES
CLOSE-GRIP PUSH-UP 3 8-10 7RPE 2MIN TUCK YOUR ELBOWS MACHINE CHEST PRESS
DAY 3

CABLE SEATED ROW 3 10-12 8RPE 2MIN PULL WITH YOUR ELBOWS OUT MACHINE HIGH ROW
A1: DUMBBELL LATERAL RAISE 3 15 9RPE 0MIN FOCUS ON SQUEEZING YOUR DELTS MACHINE LATERAL RAISE
A2: DUMBBELL REAR DELT RAISE 3 15 9RPE 2MIN KEEP YOUR SCAPULAE PROTRACTED REVERSE PEC DECK
SEATED FACE PULL 3 15-20 9RPE 1MIN PULL YOUR ELBOWS UP AND OUT PRONE TRAP RAISE
B1: SINGLE-ARM CABLE CURL 2 10 8RPE 0MIN FOCUS ON SQUEEZING YOUR BICEPS DUMBBELL SUPINATED CURL
B2: OVERHEAD CABLE TRICEP 1-ARM OVERHEAD DUMBBELL
2 12 8RPE 2MIN FOCUS ON SQUEEZING YOUR TRICEPS
EXTENSION EXTENSION
TOTAL SET VOLUME: 16 TOTAL TRAINING TIME:
 STEPHANIE BUTTERMORE/ JEFF NIPPARD
WOMEN’S SPECIALIZATION PROGRAM WEEK 4: DAYS 4-6
BLOCK 1 - 4 WEEK VOLUME ACCUMULATION PHASE
LOWER #3 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
DEFICIT BODYWEIGHT BULGARIAN
3 10-12 7RPE 2MIN FOCUS ON STRETCHING YOUR GLUTES DUMBBELL STEP-UP
SPLIT SQUAT
SMITH MACHINE HIP THRUST 3 15-20 8RPE 2MIN CHIN AND RIBS TUCKED LEG EXTENSION HIP THRUST
BODYWEIGHT REVERSE
DAY 4

3 15-20 8RPE 2MIN SQUEEZE YOUR GLUTES TO RAISE YOUR LEGS BAND GLUTE KICKBACK
HYPEREXTENSION
45° HYPEREXTENSION 3 12-15 7RPE 2MIN ROUNDED UPPER BACK, EXTEND YOUR HIPS BACK EXTENSION
BAND SEATED HIP ABDUCTION 3 25-30 8RPE 1MIN EXTERNALLY ROTATE YOUR HIPS SEATED HIP ABDUCTION MACHINE
HOLLOW BODY HOLD 3 15SEC 7RPE 1MIN FLEX YOUR SPINE PLANK
TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:
LOWER #4 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
DUMBBELL STIFF LEG SUMO
STIFF LEG DEADLIFT 3 6-8 8RPE 3MIN BRACE YOUR LATS, HIGH HIPS
DEADLIFT
BODYWEIGHT WALKING LUNGE 2 12-15 7RPE 2MIN REPS EACH LEG, STRETCH YOUR GLUTES SINGLE-LEG LEG PRESS
DAY 5

KNEE-BANDED BODYWEIGHT HIP

4 15-20 8RPE 2MIN CHIN AND RIBS TUCKED BODYWEIGHT HIP THRUST
THRUST
SWISS BALL LEG CURL 3 8-12 7RPE 1MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS SEATED LEG CURL
CABLE HIP ABDUCTION 3 10-15 8RPE 1MIN EXTERNALLY ROTATE YOUR HIPS KNEE-BANDED HIP ABDUCTION
MACHINE STANDING CALF RAISE 3 8-12 8RPE 1MIN PRESS ALL THE WAY UP TO YOUR TOES MACHINE SEATED CALF RAISE
TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:
UPPER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
DUMBBELL INCLINE PRESS 3 8-10 8RPE 2MIN SHOULDER BLADES BACK AND DOWN MACHINE CHEST PRESS
PULL WITH YOUR ELBOWS AGAINST YOUR
SUPINATED PULLDOWN 3 10-12 8RPE 2MIN SINGLE-ARM PULLDOWN
SIDES
MACHINE SHOULDER PRESS 3 8-10 8RPE 2MIN USE A FULL ROM ARNOLD PRESS
DAY 6

FOCUS ON RETRACTING/PROTRACTING YOUR

CHEST-SUPPORTED T-BAR ROW 3 12-15 8RPE 2MIN CABLE SEATED ROW
SCAPULAE
7 BOTTOM 1/2 REPS, 7 TOP 1/2 REPS, 7 FULL
A1: RESISTANCE BAND LATERAL RAISE 3 7/7/7 8RPE 0MIN CABLE LATERAL RAISE
REPS
7 BOTTOM 1/2 REPS, 7 TOP 1/2 REPS, 7 FULL
A2: SEATED CABLE FACEPULL 3 7/7/7 9RPE 2MIN BAND REVERSE FLY
REPS
B1: SINGLE-ARM CABLE CURL 3 10 8RPE 0MIN FOCUS ON SQUEEZING YOUR BICEPS HAMMER CURL
B2: CABLE ROPE TRICEP EXTENSION 3 12 8RPE 2MIN FOCUS ON SQUEEZING YOUR TRICEPS DUMBBELL SKULL CRUSHER
TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:
 BLOCK 2
WOMEN’S SPECIALIZATION
PROGRAM
WEEK
1
 STEPHANIE BUTTERMORE/ JEFF NIPPARD
WOMEN’S SPECIALIZATION PROGRAM WEEK 1: DAYS 1-3
BLOCK 2 - WEEK 1 DELOAD
LOWER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
BACK SQUAT 2 4 75% 3MIN SIT YOUR HIPS BACK AND DOWN SMITH MACHINE SUMO SQUAT
DUMBBELL STIFF LEG SUMO
STIFF LEG DEADLIFT 2 6-8 7RPE 2MIN BRACE YOUR LATS, HIGH HIPS
DEADLIFT
DAY 1

BARBELL HIP THRUST 2 12-15 6RPE 2MIN CHIN AND RIBS TUCKED SMITH MACHINE HIP THRUST
DUMBBELL 45° HYPEREXTENSION 2 15-20 6RPE 2MIN ROUNDED UPPER BACK, EXTEND YOUR HIPS REVERSE HYPEREXTENSION
ECCENTRIC-ACCENTUATED LYING LEG
2 8-10 6RPE 1MIN 3-SECOND LOWERING PHASE SLIDING LEG CURL
CURL
MACHINE SEATED HIP ABDUCTION 2 25-30 8RPE 1MIN EXTERNALLY ROTATE YOUR HIPS KNEE-BANDED HIP ABDUCTION
RUSSIAN TWIST 2 20 6RPE 1MIN ROTATE YOUR TORSO BICYCLE CRUNCH
TOTAL SET VOLUME: 12 TOTAL TRAINING TIME:
UPPER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
SEATED DUMBBELL SHOULDER PRESS 3 4-6 7RPE 2MIN USE A FULL ROM MACHINE SHOULDER PRESS
PRONATED PULLDOWN 3 6-8 7RPE 2MIN PULL WITH YOUR ELBOWS DOWN AND IN SINGLE-ARM PULLDOWN
DUMBBELL INCLINE PRESS 2 10-12 6RPE 2MIN SHOULDER BLADES BACK AND DOWN MACHINE CHEST PRESS
DAY 2

FOCUS ON RETRACTING/PROTRACTING YOUR

CHEST-SUPPORTED T-BAR ROW 2 12-15 7RPE 2MIN CABLE SEATED ROW
SCAPULAE
DUMBBELL SKULL CRUSHER 2 8-12 7RPE 1MIN KEEP YOUR ELBOWS IN A FIXED POSITION V-BAR PRESSDOWN
HAMMER CURL 2 10-15 8RPE 1MIN FOCUS ON SQUEEZING YOUR BICEPS EZ BAR CURL
A1: CABLE LATERAL RAISE 3 12-15 8RPE 1MIN FOCUS ON SQUEEZING YOUR DELTS DUMBBELL LATERAL RAISE
DUMBBELL BENT OVER REAR DELT
A2: HIGH-TO-LOW FACE PULL 3 12-15 8RPE 1MIN PULL YOUR ELBOWS UP AND OUT
RAISE
TOTAL SET VOLUME: 14 TOTAL TRAINING TIME:
LOWER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
SUMO DEADLIFT 2 6 72.5% 4MIN BRACE YOUR LATS, HIGH HIPS STIFF LEG SUMO DEADLIFT
DEFICIT CURTSY LUNGE 2 10-12 7RPE 2MIN ELEVATE 3-5". STRETCH YOUR GLUTES DB DEFICIT BULGARIAN SPLIT SQUAT
KNEE-BANDED BODYWEIGHT HIP
KNEE-BANDED MACHINE HIP THRUST 2 50 8RPE 2MIN DRIVE YOUR KNEES OUT
THRUST
SWISS BALL LEG CURL 2 8-12 8RPE 1MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS SEATED LEG CURL
DAY 3

MACHINE GLUTE KICKDOWN 2 15-20 7RPE 1MIN FOCUS ON SQUEEZING YOUR GLUTES MACHINE GLUTE KICKBACK
LATERAL BAND WALK 2 25-30 8RPE 1MIN EXTERNALLY ROTATE YOUR HIPS CABLE HIP ABDUCTION
MACHINE STANDING CALF RAISE 3 10-12 8RPE 1MIN PRESS ALL THE WAY UP TO YOUR TOES MACHINE SEATED CALF RAISE
TOTAL SET VOLUME: 13 TOTAL TRAINING TIME:
 STEPHANIE BUTTERMORE/ JEFF NIPPARD
WOMEN’S SPECIALIZATION PROGRAM WEEK 1: DAYS 4-6
BLOCK 2 - WEEK 1 DELOAD
UPPER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
CLOSE-GRIP BENCH PRESS 3 5 80% 2MIN TUCK YOUR ELBOWS BARBELL BENCH PRESS
SINGLE-ARM PULLDOWN 3 10-12 7RPE 2MIN PULL WITH YOUR ELBOWS DOWN AND IN NEUTRAL-GRIP PULLDOWN
MACHINE SHOULDER PRESS 2 12-15 7RPE 2MIN USE A FULL ROM ARNOLD PRESS
DAY 4

HAMMER STRENGTH MACHINE ROW 2 12-15 8RPE 2MIN PULL WITH YOUR ELBOWS OUT DUMBBELL ONE-ARM ROW
REVERSE PEC DEC 3 12-15 7RPE 1MIN KEEP YOUR SCAPULAE PROTRACTED SEATED FACE PULL
PRONE TRAP RAISE 3 15-20 8RPE 1MIN PULL YOUR ELBOWS UP AND OUT BAND REAR DELT PULL APART
A1: CONSTANT-TENSION DUMBBELL CONSTANT-TENSION MACHINE
3 20-25 8RPE 0MIN FOCUS ON SQUEEZING YOUR DELTS
LATERAL RAISE SHOULDER PRESS
A2: DUMBBELL FRONT RAISE 3 15-20 8RPE 1MIN FOCUS ON SQUEEZING YOUR DELTS PLATE FRONT RAISE
TOTAL SET VOLUME: 16 TOTAL TRAINING TIME:
LOWER #3 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
BACK SQUAT 2 8 70% 3MIN SIT YOUR HIPS BACK AND DOWN SMITH MACHINE SUMO SQUAT
DUMBBELL 45° HYPEREXTENSION 2 20-25 7RPE 3MIN ROUNDED UPPER BACK, EXTEND YOUR HIPS REVERSE HYPEREXTENSION
PAUSE BARBELL HIP THRUST 2 10-12 7RPE 2MIN 3-SECOND PAUSE PAUSE MACHINE HIP THRUST
DAY 5

CABLE PULL-THROUGH 2 20-25 7RPE 1MIN STRETCH YOUR GLUTES DB SUMO RDL
SEATED LEG CURL 2 12-15 8RPE 1MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS LYING LEG CURL
KNEE-BANDED GLUTE BRIDGE / KNEE-BANDED FROG PUMP / FROG
2 30/30 9RPE 1MIN FOCUS ON GETTING A BIG GLUTE PUMP
BANDED HIP ABDUCTION PUMP
HANGING LEG RAISE 2 6-8 8RPE 1MIN FOCUS ON FLEXING YOUR SPINE CABLE CRUNCH
TOTAL SET VOLUME: 12 TOTAL TRAINING TIME:
 BLOCK 2
WOMEN’S SPECIALIZATION
PROGRAM
WEEK
2
 STEPHANIE BUTTERMORE/ JEFF NIPPARD
WOMEN’S SPECIALIZATION PROGRAM WEEK 2: DAYS 1-3
BLOCK 2 - MAX EFFORT PHASE
LOWER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
BACK SQUAT 2 4 77.5% 3MIN SIT YOUR HIPS BACK AND DOWN SMITH MACHINE SUMO SQUAT
DUMBBELL STIFF LEG SUMO
STIFF LEG DEADLIFT 2 6-8 8RPE 2MIN BRACE YOUR LATS, HIGH HIPS
DEADLIFT
DAY 1

BARBELL HIP THRUST 2 12-15 8RPE 2MIN CHIN AND RIBS TUCKED SMITH MACHINE HIP THRUST
DUMBBELL 45° HYPEREXTENSION 2 15-20 8RPE 2MIN ROUNDED UPPER BACK, EXTEND YOUR HIPS REVERSE HYPEREXTENSION
ECCENTRIC-ACCENTUATED LYING LEG
2 8-10 8RPE 1MIN 3-SECOND LOWERING PHASE SLIDING LEG CURL
CURL
MACHINE SEATED HIP ABDUCTION 2 25-30 9RPE 1MIN EXTERNALLY ROTATE YOUR HIPS KNEE-BANDED HIP ABDUCTION
RUSSIAN TWIST 2 20 8RPE 1MIN ROTATE YOUR TORSO BICYCLE CRUNCH
TOTAL SET VOLUME: 12 TOTAL TRAINING TIME:
UPPER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
SEATED DUMBBELL SHOULDER PRESS 3 4-6 9RPE 2MIN USE A FULL ROM MACHINE SHOULDER PRESS
PRONATED PULLDOWN 3 6-8 8RPE 2MIN PULL WITH YOUR ELBOWS DOWN AND IN SINGLE-ARM PULLDOWN
DUMBBELL INCLINE PRESS 2 10-12 8RPE 2MIN SHOULDER BLADES BACK AND DOWN MACHINE CHEST PRESS
DAY 2

FOCUS ON RETRACTING/PROTRACTING YOUR

CHEST-SUPPORTED T-BAR ROW 2 12-15 9RPE 2MIN CABLE SEATED ROW
SCAPULAE
DUMBBELL SKULL CRUSHER 2 8-12 9RPE 1MIN KEEP YOUR ELBOWS IN A FIXED POSITION V-BAR PRESSDOWN
HAMMER CURL 2 10-15 9RPE 1MIN FOCUS ON SQUEEZING YOUR BICEPS EZ BAR CURL
A1: CABLE LATERAL RAISE 3 12-15 9RPE 1MIN FOCUS ON SQUEEZING YOUR DELTS DUMBBELL LATERAL RAISE
DUMBBELL BENT OVER REAR DELT
A2: HIGH-TO-LOW FACE PULL 3 12-15 9RPE 1MIN PULL YOUR ELBOWS UP AND OUT
RAISE
TOTAL SET VOLUME: 14 TOTAL TRAINING TIME:
LOWER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
SUMO DEADLIFT 2 6 75% 4MIN BRACE YOUR LATS, HIGH HIPS STIFF LEG SUMO DEADLIFT
DEFICIT CURTSY LUNGE 2 10-12 8RPE 2MIN ELEVATE 3-5". STRETCH YOUR GLUTES DB DEFICIT BULGARIAN SPLIT SQUAT
KNEE-BANDED BODYWEIGHT HIP
KNEE-BANDED MACHINE HIP THRUST 2 50 9RPE 2MIN DRIVE YOUR KNEES OUT
DAY 3

THRUST
SWISS BALL LEG CURL 2 8-12 9RPE 1MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS SEATED LEG CURL
MACHINE GLUTE KICKDOWN 2 15-20 9RPE 1MIN FOCUS ON SQUEEZING YOUR GLUTES MACHINE GLUTE KICKBACK
LATERAL BAND WALK 2 25-30 8RPE 1MIN EXTERNALLY ROTATE YOUR HIPS CABLE HIP ABDUCTION
MACHINE STANDING CALF RAISE 3 10-12 8RPE 1MIN PRESS ALL THE WAY UP TO YOUR TOES MACHINE SEATED CALF RAISE
TOTAL SET VOLUME: 13 TOTAL TRAINING TIME:
 STEPHANIE BUTTERMORE/ JEFF NIPPARD
WOMEN’S SPECIALIZATION PROGRAM WEEK2: DAYS 4-6
BLOCK 2 - MAX EFFORT PHASE
UPPER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
CLOSE-GRIP BENCH PRESS 3 5 80% 2MIN TUCK YOUR ELBOWS BARBELL BENCH PRESS
SINGLE-ARM PULLDOWN 3 10-12 7RPE 2MIN PULL WITH YOUR ELBOWS DOWN AND IN NEUTRAL-GRIP PULLDOWN
MACHINE SHOULDER PRESS 2 12-15 7RPE 2MIN USE A FULL ROM ARNOLD PRESS
DAY 4

HAMMER STRENGTH MACHINE ROW 2 12-15 8RPE 2MIN PULL WITH YOUR ELBOWS OUT DUMBBELL ONE-ARM ROW
REVERSE PEC DEC 3 12-15 7RPE 1MIN KEEP YOUR SCAPULAE PROTRACTED SEATED FACE PULL
PRONE TRAP RAISE 3 15-20 8RPE 1MIN PULL YOUR ELBOWS UP AND OUT BAND REAR DELT PULL APART
A1: CONSTANT-TENSION DUMBBELL CONSTANT-TENSION MACHINE
3 20-25 8RPE 0MIN FOCUS ON SQUEEZING YOUR DELTS
LATERAL RAISE SHOULDER PRESS
A2: DUMBBELL FRONT RAISE 3 15-20 8RPE 1MIN FOCUS ON SQUEEZING YOUR DELTS PLATE FRONT RAISE
TOTAL SET VOLUME: 16 TOTAL TRAINING TIME:
LOWER #3 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
BACK SQUAT 2 8 70% 3MIN SIT YOUR HIPS BACK AND DOWN SMITH MACHINE SUMO SQUAT
DUMBBELL 45° HYPEREXTENSION 2 20-25 7RPE 3MIN ROUNDED UPPER BACK, EXTEND YOUR HIPS REVERSE HYPEREXTENSION
PAUSE BARBELL HIP THRUST 2 10-12 7RPE 2MIN 3-SECOND PAUSE PAUSE MACHINE HIP THRUST
DAY 5

CABLE PULL-THROUGH 2 20-25 7RPE 1MIN STRETCH YOUR GLUTES DB SUMO RDL
SEATED LEG CURL 2 12-15 8RPE 1MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS LYING LEG CURL
KNEE-BANDED GLUTE BRIDGE / KNEE-BANDED FROG PUMP / FROG
2 30/30 9RPE 1MIN FOCUS ON GETTING A BIG GLUTE PUMP
BANDED HIP ABDUCTION PUMP
HANGING LEG RAISE 2 6-8 8RPE 1MIN FOCUS ON FLEXING YOUR SPINE CABLE CRUNCH
TOTAL SET VOLUME: 12 TOTAL TRAINING TIME:
 BLOCK 2
WOMEN’S SPECIALIZATION
PROGRAM
WEEK
3
 STEPHANIE BUTTERMORE/ JEFF NIPPARD
WOMEN’S SPECIALIZATION PROGRAM WEEK 3: DAYS 1-3
BLOCK 2 - MAX EFFORT PHASE
LOWER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
BACK SQUAT 2 4 80% 3MIN SIT YOUR HIPS BACK AND DOWN SMITH MACHINE SUMO SQUAT
DUMBBELL STIFF LEG SUMO
STIFF LEG DEADLIFT 2 6-8 8RPE 2MIN BRACE YOUR LATS, HIGH HIPS
DEADLIFT
DAY 1

BARBELL HIP THRUST 2 12-15 8RPE 2MIN CHIN AND RIBS TUCKED SMITH MACHINE HIP THRUST
DUMBBELL 45° HYPEREXTENSION 2 15-20 8RPE 2MIN ROUNDED UPPER BACK, EXTEND YOUR HIPS REVERSE HYPEREXTENSION
ECCENTRIC-ACCENTUATED LYING LEG
2 8-10 8RPE 1MIN 3-SECOND LOWERING PHASE SLIDING LEG CURL
CURL
MACHINE SEATED HIP ABDUCTION 2 25-30 9RPE 1MIN EXTERNALLY ROTATE YOUR HIPS KNEE-BANDED HIP ABDUCTION
RUSSIAN TWIST 2 20 8RPE 1MIN ROTATE YOUR TORSO BICYCLE CRUNCH
TOTAL SET VOLUME: 12 TOTAL TRAINING TIME:
UPPER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
SEATED DUMBBELL SHOULDER PRESS 3 4-6 9RPE 2MIN USE A FULL ROM MACHINE SHOULDER PRESS
PRONATED PULLDOWN 3 6-8 8RPE 2MIN PULL WITH YOUR ELBOWS DOWN AND IN SINGLE-ARM PULLDOWN
DUMBBELL INCLINE PRESS 2 10-12 8RPE 2MIN SHOULDER BLADES BACK AND DOWN MACHINE CHEST PRESS
DAY 2

FOCUS ON RETRACTING/PROTRACTING YOUR

CHEST-SUPPORTED T-BAR ROW 2 12-15 9RPE 2MIN CABLE SEATED ROW
SCAPULAE
DUMBBELL SKULL CRUSHER 2 8-12 9RPE 1MIN KEEP YOUR ELBOWS IN A FIXED POSITION V-BAR PRESSDOWN
HAMMER CURL 2 10-15 9RPE 1MIN FOCUS ON SQUEEZING YOUR BICEPS EZ BAR CURL
A1: CABLE LATERAL RAISE 3 12-15 9RPE 1MIN FOCUS ON SQUEEZING YOUR DELTS DUMBBELL LATERAL RAISE
DUMBBELL BENT OVER REAR DELT
A2: HIGH-TO-LOW FACE PULL 3 12-15 9RPE 1MIN PULL YOUR ELBOWS UP AND OUT
RAISE
TOTAL SET VOLUME: 14 TOTAL TRAINING TIME:
LOWER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
SUMO DEADLIFT 2 6 77.5% 4MIN BRACE YOUR LATS, HIGH HIPS STIFF LEG SUMO DEADLIFT
DEFICIT CURTSY LUNGE 2 10-12 8RPE 2MIN ELEVATE 3-5". STRETCH YOUR GLUTES DB DEFICIT BULGARIAN SPLIT SQUAT
KNEE-BANDED BODYWEIGHT HIP
KNEE-BANDED MACHINE HIP THRUST 2 50 9RPE 2MIN DRIVE YOUR KNEES OUT
DAY 3

THRUST
SWISS BALL LEG CURL 2 8-12 9RPE 1MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS SEATED LEG CURL
MACHINE GLUTE KICKDOWN 2 15-20 9RPE 1MIN FOCUS ON SQUEEZING YOUR GLUTES MACHINE GLUTE KICKBACK
LATERAL BAND WALK 2 25-30 8RPE 1MIN EXTERNALLY ROTATE YOUR HIPS CABLE HIP ABDUCTION
MACHINE STANDING CALF RAISE 3 10-12 8RPE 1MIN PRESS ALL THE WAY UP TO YOUR TOES MACHINE SEATED CALF RAISE
TOTAL SET VOLUME: 13 TOTAL TRAINING TIME:
 STEPHANIE BUTTERMORE/ JEFF NIPPARD
WOMEN’S SPECIALIZATION PROGRAM WEEK3: DAYS 4-6
BLOCK 2 - MAX EFFORT PHASE
UPPER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
CLOSE-GRIP BENCH PRESS 3 5 80% 2MIN TUCK YOUR ELBOWS BARBELL BENCH PRESS
SINGLE-ARM PULLDOWN 3 10-12 9RPE 2MIN PULL WITH YOUR ELBOWS DOWN AND IN NEUTRAL-GRIP PULLDOWN
MACHINE SHOULDER PRESS 2 12-15 9RPE 2MIN USE A FULL ROM ARNOLD PRESS
DAY 4

HAMMER STRENGTH MACHINE ROW 2 12-15 9RPE 2MIN PULL WITH YOUR ELBOWS OUT DUMBBELL ONE-ARM ROW
REVERSE PEC DEC 3 12-15 9RPE 1MIN KEEP YOUR SCAPULAE PROTRACTED SEATED FACE PULL
PRONE TRAP RAISE 3 15-20 10RPE 1MIN PULL YOUR ELBOWS UP AND OUT BAND REAR DELT PULL APART
A1: CONSTANT-TENSION DUMBBELL CONSTANT-TENSION MACHINE
3 20-25 10RPE 0MIN FOCUS ON SQUEEZING YOUR DELTS
LATERAL RAISE SHOULDER PRESS
A2: DUMBBELL FRONT RAISE 3 15-20 10RPE 1MIN FOCUS ON SQUEEZING YOUR DELTS PLATE FRONT RAISE
TOTAL SET VOLUME: 16 TOTAL TRAINING TIME:
LOWER #3 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
BACK SQUAT 2 8 75% 3MIN SIT YOUR HIPS BACK AND DOWN SMITH MACHINE SUMO SQUAT
DUMBBELL 45° HYPEREXTENSION 2 20-25 9RPE 3MIN ROUNDED UPPER BACK, EXTEND YOUR HIPS REVERSE HYPEREXTENSION
PAUSE BARBELL HIP THRUST 2 10-12 8RPE 2MIN 3-SECOND PAUSE PAUSE MACHINE HIP THRUST
DAY 5

CABLE PULL-THROUGH 2 20-25 8RPE 1MIN STRETCH YOUR GLUTES DB SUMO RDL
SEATED LEG CURL 2 12-15 9RPE 1MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS LYING LEG CURL
KNEE-BANDED GLUTE BRIDGE / KNEE-BANDED FROG PUMP / FROG
2 30/30 9RPE 1MIN FOCUS ON GETTING A BIG GLUTE PUMP
BANDED HIP ABDUCTION PUMP
HANGING LEG RAISE 2 6-8 8RPE 1MIN FOCUS ON FLEXING YOUR SPINE CABLE CRUNCH
TOTAL SET VOLUME: 12 TOTAL TRAINING TIME:
 BLOCK 2
WOMEN’S SPECIALIZATION
PROGRAM
WEEK
4
 STEPHANIE BUTTERMORE/ JEFF NIPPARD
WOMEN’S SPECIALIZATION PROGRAM WEEK 4: DAYS 1-3
BLOCK 2 - MAX EFFORT PHASE
LOWER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
BACK SQUAT 2 4 82.5% 3MIN SIT YOUR HIPS BACK AND DOWN SMITH MACHINE SUMO SQUAT
DUMBBELL STIFF LEG SUMO
STIFF LEG DEADLIFT 2 6-8 8RPE 2MIN BRACE YOUR LATS, HIGH HIPS
DEADLIFT
DAY 1

BARBELL HIP THRUST 2 12-15 8RPE 2MIN CHIN AND RIBS TUCKED SMITH MACHINE HIP THRUST
DUMBBELL 45° HYPEREXTENSION 2 15-20 8RPE 2MIN ROUNDED UPPER BACK, EXTEND YOUR HIPS REVERSE HYPEREXTENSION
ECCENTRIC-ACCENTUATED LYING LEG
2 8-10 8RPE 1MIN 3-SECOND LOWERING PHASE SLIDING LEG CURL
CURL
MACHINE SEATED HIP ABDUCTION 2 25-30 9RPE 1MIN EXTERNALLY ROTATE YOUR HIPS KNEE-BANDED HIP ABDUCTION
RUSSIAN TWIST 2 20 8RPE 1MIN ROTATE YOUR TORSO BICYCLE CRUNCH
TOTAL SET VOLUME: 12 TOTAL TRAINING TIME:
UPPER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
SEATED DUMBBELL SHOULDER PRESS 3 4-6 9RPE 2MIN USE A FULL ROM MACHINE SHOULDER PRESS
PRONATED PULLDOWN 3 6-8 8RPE 2MIN PULL WITH YOUR ELBOWS DOWN AND IN SINGLE-ARM PULLDOWN
DUMBBELL INCLINE PRESS 2 10-12 8RPE 2MIN SHOULDER BLADES BACK AND DOWN MACHINE CHEST PRESS
DAY 2

FOCUS ON RETRACTING/PROTRACTING YOUR

CHEST-SUPPORTED T-BAR ROW 2 12-15 9RPE 2MIN CABLE SEATED ROW
SCAPULAE
DUMBBELL SKULL CRUSHER 2 8-12 9RPE 1MIN KEEP YOUR ELBOWS IN A FIXED POSITION V-BAR PRESSDOWN
HAMMER CURL 2 10-15 9RPE 1MIN FOCUS ON SQUEEZING YOUR BICEPS EZ BAR CURL
A1: CABLE LATERAL RAISE 3 12-15 9RPE 1MIN FOCUS ON SQUEEZING YOUR DELTS DUMBBELL LATERAL RAISE
DUMBBELL BENT OVER REAR DELT
A2: HIGH-TO-LOW FACE PULL 3 12-15 9RPE 1MIN PULL YOUR ELBOWS UP AND OUT
RAISE
TOTAL SET VOLUME: 14 TOTAL TRAINING TIME:
LOWER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
SUMO DEADLIFT 2 6 80% 4min BRACE YOUR LATS, HIGH HIPS STIFF LEG SUMO DEADLIFT
DEFICIT CURTSY LUNGE 2 10-12 8RPE 2min ELEVATE 3-5". STRETCH YOUR GLUTES DB DEFICIT BULGARIAN SPLIT SQUAT
KNEE-BANDED BODYWEIGHT HIP
KNEE-BANDED MACHINE HIP THRUST 2 50 9RPE 2min DRIVE YOUR KNEES OUT
DAY 3

THRUST
SWISS BALL LEG CURL 2 8-12 9RPE 1min FOCUS ON SQUEEZING YOUR HAMSTRINGS SEATED LEG CURL
MACHINE GLUTE KICKDOWN 2 15-20 9RPE 1min FOCUS ON SQUEEZING YOUR GLUTES MACHINE GLUTE KICKBACK
LATERAL BAND WALK 2 25-30 8RPE 1min EXTERNALLY ROTATE YOUR HIPS CABLE HIP ABDUCTION
MACHINE STANDING CALF RAISE 3 10-12 8RPE 1min PRESS ALL THE WAY UP TO YOUR TOES MACHINE SEATED CALF RAISE
TOTAL SET VOLUME: 13 TOTAL TRAINING TIME:
 STEPHANIE BUTTERMORE/ JEFF NIPPARD
WOMEN’S SPECIALIZATION PROGRAM WEEK 4: DAYS 4-6
BLOCK 2 - MAX EFFORT PHASE
UPPER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
CLOSE-GRIP BENCH PRESS 3 5 82.5% 2MIN TUCK YOUR ELBOWS BARBELL BENCH PRESS
SINGLE-ARM PULLDOWN 3 10-12 9RPE 2MIN PULL WITH YOUR ELBOWS DOWN AND IN NEUTRAL-GRIP PULLDOWN
MACHINE SHOULDER PRESS 2 12-15 9RPE 2MIN USE A FULL ROM ARNOLD PRESS
DAY 4

HAMMER STRENGTH MACHINE ROW 2 12-15 9RPE 2MIN PULL WITH YOUR ELBOWS OUT DUMBBELL ONE-ARM ROW
REVERSE PEC DEC 3 12-15 9RPE 1MIN KEEP YOUR SCAPULAE PROTRACTED SEATED FACE PULL
PRONE TRAP RAISE 3 15-20 10RPE 1MIN PULL YOUR ELBOWS UP AND OUT BAND REAR DELT PULL APART
A1: CONSTANT-TENSION DUMBBELL CONSTANT-TENSION MACHINE
3 20-25 10RPE 0MIN FOCUS ON SQUEEZING YOUR DELTS
LATERAL RAISE SHOULDER PRESS
A2: DUMBBELL FRONT RAISE 3 15-20 10RPE 1MIN FOCUS ON SQUEEZING YOUR DELTS PLATE FRONT RAISE
TOTAL SET VOLUME: 16 TOTAL TRAINING TIME:
LOWER #3 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE ALTERNATE EXERCISE
BACK SQUAT 2 8 77.5% 3MIN SIT YOUR HIPS BACK AND DOWN SMITH MACHINE SUMO SQUAT
DUMBBELL 45° HYPEREXTENSION 2 20-25 9RPE 3MIN ROUNDED UPPER BACK, EXTEND YOUR HIPS REVERSE HYPEREXTENSION
PAUSE BARBELL HIP THRUST 2 10-12 8RPE 2MIN 3-SECOND PAUSE PAUSE MACHINE HIP THRUST
DAY 5

CABLE PULL-THROUGH 2 20-25 8RPE 1MIN STRETCH YOUR GLUTES DB SUMO RDL
SEATED LEG CURL 2 12-15 9RPE 1MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS LYING LEG CURL
KNEE-BANDED GLUTE BRIDGE / KNEE-BANDED FROG PUMP / FROG
2 30/30 9RPE 1MIN FOCUS ON GETTING A BIG GLUTE PUMP
BANDED HIP ABDUCTION PUMP
HANGING LEG RAISE 2 6-8 8RPE 1MIN FOCUS ON FLEXING YOUR SPINE CABLE CRUNCH
TOTAL SET VOLUME: 12 TOTAL TRAINING TIME: