Workout Routine

Free

Stephanie Buttermore Quick & Effective

by kba14

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4-Day Full Body

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Block 2 Day 1

romanian deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

romanian deadlift

3×6

Assisted Pull-Up

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Assisted Pull-Up

3×6

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 6 lbs.

Reverse Lunge

2×14

seated cable row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated cable row

2×12

tricep pushdown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

tricep pushdown

2×12

hammer curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

hammer curl

2×12

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 6 lbs.

cable lateral raise

2×20

calf raise

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

calf raise

3×12

Block 2 Day 2

Belt Squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Belt Squat

3×5

seated shoulder press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated shoulder press

3×8

good morning

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

good morning

3×12

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 6 lbs.

face pull

2×15

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 6 lbs.

Hip Abductor

3×15

bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

2×8

Single leg hip thrust

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Single leg hip thrust

2×10

calf raise

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

calf raise

3×8

Block 2 Day 3

hip thrust

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

hip thrust

4×10

Chest Press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Chest Press

3×8

Reverse Lunge

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Reverse Lunge

3×10

Chest Supported Row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Chest Supported Row

3×10

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 6 lbs.

Hip Abductor

2×20

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 5 lbs.

calf raise

3×15

Block 2 Day 4

Sumo Squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Sumo Squat

3×8

seated shoulder press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated shoulder press

3×12

romanian deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

romanian deadlift

3×10

Cable Upright Row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Cable Upright Row

3×10

Hip Abductor

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

Hip Abductor

2×12

Leg raises

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Leg raises

2×10

calf raise

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

calf raise

3×8

Week 1-4 Day 1

leg press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

leg press

3×8

seated shoulder press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated shoulder press

3×10

romanian deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

romanian deadlift

2×8

seated cable row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated cable row

2×12

Hip Abductor

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Hip Abductor

2×10

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 6 lbs.

Standing Oblique Crunch

2×15

lateral raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lateral raise

3×12

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 6 lbs.

Rear Delt Press

3×15

Week 1-4 Day 2

hip thrust

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

hip thrust

3×8

Chest Press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Chest Press

3×10

Reverse Lunge

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Reverse Lunge

2×10

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 6 lbs.

front raise

2×15

Glute Kickback

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Glute Kickback

2×10

Hip Abductor

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Hip Abductor

2×10

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 6 lbs.

curl

2×15

Overhead Cable Tricep Extension

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Overhead Cable Tricep Extension

2×12

Week 1-4 Day 3

Belt Squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Belt Squat

2×10

lat pulldown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lat pulldown

3×8

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 6 lbs.

leg curl

2×15

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 6 lbs.

face pull

2×15

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 6 lbs.

leg extension

2×20

Cable crunch

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Cable crunch

2×12

Week 1-4 Day 4

bulgarian split squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

bulgarian split squat

3×12

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 5 lbs.

hip thrust

3×20

Chest Press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Chest Press

2×8

Chest Supported Row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Chest Supported Row

2×10

plank

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

plank

3×30 s

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 6 lbs.

Hip Abductor

3×20