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Complete AT-HOME TRAINING GUIDE (6 programs)

This is a program perfect for women at every level of their lifting journey, ranging from complete beginner, intermediate, to advanced level lifters. The six separate 8-week at-home lower body focused programs are for those who want to build muscle and strength all within the comforts of your own home! The inclusion of multiple options are to help suite your training style and preferences. As well as alternate equipment exercises to accommodate different equipment you may have in your home gym, with video demonstrations done by Stephanie for every exercise!

$49.99 $24.99

Experience: Beginner, Intermediate & Advanced (All Levels)

Difficulty: Levels 0-4

220+ PAGE DOCUMENT INCLUDES 6 SEPARATE 8 WEEK AT-HOME LOWER BODY FOCUSED TRAINING PROGRAMS:

Also Includes:

  • +50 pages of the Fundamentals of training:
    • Explains volume, frequency, progressive overload, how to use the rpe scale, cardio recommendations, rest periods, functional anatomy, joint actions and so much more!
  • Video demonstrations by Stephanie Buttermore: every exercise and warm up exercises
  • Required equipment list with photos and links
  • Why women should lift weights
  • Uses the most up-to-date exercise science principles
  • 23 scientific references

Program Explained

Beginner 3-day bodyweight full body program

Full Body Training Every Workout (Upper and Lower in every session)

BEGINNER 3-DAY BODYWEIGHT & DUMBBELLS PROGRAM

Full Body Training Every Workout (Upper and Lower in every session)

INTERMEDIATE 4-DAY LOWER/UPPER PROGRAM

2 Lower Body Days/ 2 Upper Body Days (Per Week)

INTERMEDIATE 4-DAY FULL BODY PROGRAM

Full Body Training Every Workout (Upper and Lower in every session)

ADVANCED 4-DAY LOWER/UPPER PROGRAM

Lower Body Days/ 2 Upper Body Days (Per Week)

ADVANCED 4-DAY FULL BODY PROGRAM

Full Body Training Every Workout (Upper and Lower in every session)

REQUIRED EQUIPMENT

There is a complete list with photos and links of everything you need in the program but this is a list of the equipment that is necessary to complete this program. There is a broad variety of exercises and alternative exercises to accommodate different types of equipment you have available to you.

BEGINNER BODYWEIGHT PROGRAM

Door straps for bodyweight resistance

BEGINNER BODYWEIGHT & DUMBBELLS

Variety of dumbbells: light to moderately heavy

4 INTERMEDIATE & ADVANCED

  • Variety of light to heavy dumbbells
  • Variety of resistance bands with handles and monster bands
  • Door straps for bodyweight resistance
  • Optional: barbell, plates, rack, bench, yoga ball

Women's Complete At-Home Training Guide (6 Programs)

$49.99 $24.99

With your purchase, you will receive an ELECTRONIC FILE (PDF) of the program, NOT a physical copy of the program. A link will be sent to DOWNLOAD the PDF. We recommend downloading the file immediately and then saving the PDF to your desktop, a USB, or a folder for quick and easy access.

Prices of my programs are displayed in USD. Despite the official currency shown, you can purchase the programs with your local currency (ex: CAD) and your bank will handle the conversion.

Purchased a program?! Yay!

1. After purchase, you will be redirected to a confirmation page where you can download the PDF. You will also be sent an email with a confirmation and another link to the same download. Make sure to check your Promotions or Spam folder if you don’t see this email in your inbox.

2. After you’ve downloaded the PDF, I recommend saving it on your computer as well as on your cell phone. All the links in the document (including the video demonstrations) will be clickable on your computer, so make sure you save it there so you can click the links!

3.To save it to an iphone: download and click the share option to reveal the option to “Copy to Books”. It will be in your “Books” app in your library fro future referencing.

4. To save it to an andriod: download Adobe Reader App to your phone. Download the program and open/save it to your Adobe library for future referencing.

5. Unfortunately this program is not available in a hardcopy format BUT you can always print it out if you want to have a physical copy!

Prices of my programs are displayed in USD. Despite the official currency shown, you can still purchase the programs with your local currency (example: CAD) and your bank will handle the conversion.

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. 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 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.