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.


Experience: Beginner to Intermediate

Difficulty: Levels 1-2

In the 140+ page Women's FOUNDATION Program, you will get:

  • 3 separate 8-week lower body focused training programs to fit your busy schedule
    • 3 day full body
    • 4 day lower/upper
    • 5 day body part split
  • +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


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.

Who this program is 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


This 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.

Women's Foundations Program (3 Separate Beginner to Intermediate Programs)


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.