The Voyager - 10 weeks of Methodical Hypertrophy Work
Lift Run Bang
BodybuildingThis is a 4 day a week program with 2 upper and 2 lower days split.
The upper days are push and pull dominant with the lower days being quad one day and glutes and hams the other lower day.
This was one of the most overall productive cycles the Yoke Squad went through which is why I have made it available for you to get access to whenever it works in your training schedule.
This is also a great meso to use while in a deficit because it runs longer without as many intensity techniques added in so that you're not at a glycogen or calorie disadvantage during the program.
But regardless of whether you're bulking or cutting this is a GREAT overall meso cycle to add or retain lean tissue and get jacked as absolute hell.
A
How To Warm up for working sets
B1
Heel Elevated Back Squat
3 x 10
B2
Leg Extension
3 x 10
C
Heel Elevated Split Squats (quads)
3 x 10
D
Sissy Squats
2 x 10
A
Converging Chest Press - Sternal
3 x 10
B
Pec Deck
3 x 10
C1
Cable Side Laterals (low cable)
3 x 10
C2
DB Shoulder Press
3 x 10
D
Smith JM Press
3 x 10
E
One Arm Cable Triceps Extensions
3 x 10
A
Cardio
1 x 45:00
A
Glute Bridge
3 x 10
B
Glute Leg Press
3 x 10
C
Barbell RDL
3 x 10
D
Seated Leg Curls
3 x 10
A
Cable Lat Rows
3 x 10
B
High Incline Db Row
3 x 10
C
Rear Delt Pulls (lengthened position)
3 x 10
D
Cable Potty Curls
3 x 10
E
Incline Db Curl
3 x 10
A
Cardio
1 x 45:00
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.
This split will knock you right out of it and into a new dimension of muscle growth.
Get The Voyager - 10 weeks of Methodical Hypertrophy Work
