Workout Routine

Stephanie Buttermore Quick & Effective

by kba14

4-Day Full Body

Workouts

Block 2 Day 1

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
6
100 sec
2
@RPE7
6
100 sec
3
@RPE7
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

romanian deadlift

3 sets

Assisted Pull-Up

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
6
100 sec
2
@RPE7
6
100 sec
3
@RPE7
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Assisted Pull-Up

3 sets

Reverse Lunge

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
14
100 sec
2
@RPE7
14
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Reverse Lunge

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

seated cable row

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

tricep pushdown

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

hammer curl

2 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
100 sec
2
@RPE8
20
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

cable lateral raise

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

calf raise

3 sets

Block 2 Day 2

Belt Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
100 sec
2
@RPE7
5
100 sec
3
@RPE7
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Belt Squat

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

seated shoulder press

3 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

good morning

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

face pull

2 sets

Hip Abductor

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Hip Abductor

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

bench press

2 sets

Single leg hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Single leg hip thrust

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

calf raise

3 sets

Block 2 Day 3

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec
4
@RPE8
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

hip thrust

4 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Chest Press

3 sets

Reverse Lunge

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Reverse Lunge

3 sets

Chest Supported Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Chest Supported Row

3 sets

Hip Abductor

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
100 sec
2
@RPE8
20
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Hip Abductor

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

calf raise

3 sets

Block 2 Day 4

Sumo Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Sumo Squat

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

seated shoulder press

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

romanian deadlift

3 sets

Cable Upright Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Cable Upright Row

3 sets

Hip Abductor

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec

Hip Abductor

2 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Leg raises

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

calf raise

3 sets

Week 1-4 Day 1

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

leg press

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

seated shoulder press

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

romanian deadlift

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

seated cable row

2 sets

Hip Abductor

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Hip Abductor

2 sets

Standing Oblique Crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Standing Oblique Crunch

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

lateral raise

3 sets

Rear Delt Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Rear Delt Press

3 sets

Week 1-4 Day 2

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

hip thrust

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Chest Press

3 sets

Reverse Lunge

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Reverse Lunge

2 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

front raise

2 sets

Glute Kickback

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Glute Kickback

2 sets

Hip Abductor

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Hip Abductor

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

curl

2 sets

Overhead Cable Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Overhead Cable Tricep Extension

2 sets

Week 1-4 Day 3

Belt Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Belt Squat

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

lat pulldown

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

leg curl

2 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

face pull

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
100 sec
2
@RPE8
20
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

leg extension

2 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Cable crunch

2 sets

Week 1-4 Day 4

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

bulgarian split squat

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
20
100 sec
2
@RPE7
20
100 sec
3
@RPE7
20
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

hip thrust

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Chest Press

2 sets

Chest Supported Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Chest Supported Row

2 sets

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

plank

3 sets

Hip Abductor

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
20
100 sec
2
@RPE7
20
100 sec
3
@RPE7
20
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Hip Abductor

3 sets