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: 27 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: 24 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: 27 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: 24 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: 27 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: 24 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: 27 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: 24 TOTAL TRAINING TIME: