The Women’s Optimization Program is designed for intermediate to advanced lifters who want a challenging hypertrophy and strength focused program. This program is perfect for experienced lifters that want to spice up their training with advanced training techniques to maximize their muscular potential. This is a 3x/week lower body focused program that also incorporates upper body 2x/week to ensure an aesthetic and balanced physique. Enjoyability was a big focus to ensure you stick with this program and finish it with amazing results!


Experience: Intermediate to Advanced

Difficulty: Level 4


  • 10-week Glute-Focused Hypertrophy & Strength Program
  • 3 Training Blocks Designed to Maximize Muscular Potential
  • Includes Advanced Training Techniques
  • 5 Days/Week Split (3 Lower Days, 2 Upper Days)
  • Private video links for EVERY exercise performed by Stephanie Buttermore 
  • Coaching cues for each exercise
  • Full explanations of fundamental training principles (36 scientific references)
  • Functional anatomy and images for every muscle trained


As with all of my programs, this Optimization Program is scientifically supported by the most up-to-date exercise science literature (36 Scientific References) to ensure you will develop a balanced and aesthetic physique, while also improving overall strength. There are 3 Training blocks that follow a wave progression so you can finish off this program with some all time PRs!

In addition to outlining all of the fundamental principles of training, functional anatomy and joint actions, there is also a section on  advanced training techniques that are woven into the program. You will not only get the most challenging and fun program you’ve ever run, but this document also includes thorough explanations of volume, frequency, rate of perceived exertion, progressive overload and so much more. I wanted this document to also be a reference tool that you can use for the rest of your lifting career!


  • Intermediate to Advanced female lifters that have at least 2+ years of consistent training
  • Access to a full gym (Not for At-Home)
  • Lifters who really want to challenge themselves and make hypertrophic & strength gains
  • Lifters who would like to develop a balanced and complete physique
  • Lifters who are serious about making gains and making progress

Women's Optimization 10 Week Program (Intermediate to Advanced)


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.