Valkyrie 1.0
Lift Run Bang
If you're looking for glute gains then this is the one.
**This meso cycle will put glutes on the most ardent of pancake butts. **
This is a 4-5 day a week split that focuses mainly on hamstrings and glutes, with a secondary emphasis on delts as well. This is not a beginner split so if you're new(ish) to lifting then this is not what you need. If you know your way around the weight room fairly well but have been frustrated with too many hours in the gym doing too many unproductive movements, then this is going to be your jam.
In today's fitness landscape, it's women that are the hard chargers at the front of the "I want more muscle!" battle cry.
Women want glutes made from mounds of muscle, and a muscular shape that commands respect and defines hard work in the weight room.
You won't find gimmicks and novel made up exercises that are done for "the gram" that do nothing to develop your body to that next level, or leave you in worse shape than before.
If you want to grow your glutes, hamstrings, delts, and change the shape of your physique quickly and efficiently, then start here.
Let's f'n GO!
A
Calf Press
3 x 10
B
Lying Leg Curl
3 x 10
C
Glute Bridge
3 x 10
D
Glute Bias Trap Bar Deadlift
3 x 10
E
Glute Bridge
3 x 10
F
Walking Lunges
1 x 50
A
Cable Front Raise
3 x 10
B
Cable Y-Raise
3 x 10
C
Cable Side Laterals (wrist height)
3 x 10
D
Kneeling 1 Arm Lat Pulldown
3 x 10
E
Chest Supported Row - Upperback
3 x 10
A
Cardio
1 x 45:00
A
10-6-10 Seated Leg Curls
3 x 10
B
45 Degree Glute Raises
3 x 10
C
Glute Leg Press
3 x 10
D
45 Degree Glute Raises
3 x 10
E
Leg Extension
3 x 10
F
Seated Calf Raises
3 x 10
A
Cardio
1 x 45:00
A
Pulldowns (shoulder width grip)
3 x 10
B
Incline Db Laterals
3 x 10
C
Rear Delt Crossovers
3 x 10
D
Zottman Curls
3 x 10
E
Cross Body Tricep Extension
3 x 10
A
Cardio
1 x 45:00
Paul Carter
Paul Carter specializes in hypertrophy and body recomposition. He coaches pro bodybuilders and elite strength athletes and works with some of the most respected minds in the strength and physique world. He has written a multitude of books on diet and training including the Maximum Muscle Bible, Base Building, and the XLR8 carb cycling approach to fat loss.
Caitlin Rice
Professional Booty Builder. CPT.
Verified Athlete"Paul knows what the F*** he's doing. Listen to him."
