Yoke Squad Summer Shred
Lift Run Bang
BodybuildingIf you're looking to emphasize a cut then this is the split for you.
The most important factor in fat loss will ALWAYS be your diet.
One of the failures of most fat loss "plans" is that they don't account for a few things. And that is, as you lose fat and weight overall, your BMR slows down.
What this means is, you'll burn fewer calories in an hour of exercise at 180 pounds than you did at 200 pounds. And the longer you're in a calorie deficit and the less energy you have coming in, the less you're likely to move to compensate for that net energy balance.
With this program I make sure that the time in the weight room isn't doing tons of high reps and circuits and supersets. Despite what you may have been told, that is not a good way to lose fat and burn energy for fat loss. It is a great way to accumulate fatigue and have crappier workouts, though.
My focus is to retain the muscle you have, and to do more and more steady state cardio that is easy on you and you can recover from, while the calories come down.
So if you use this program with a high protein diet and nutritional plan it's going to result in amazing progress.
A
Cardio
1 x 30:00
A
Incline DB Press
3 x 10
B
Sternal Cable Fly
3 x 10
C
Incline DB Press
1 x 10
D
Loaded Pec Stretch
1 x 1:00
E
One Arm Cable Side Laterals
3 x 10
F
Deltoid Stretch
1 x 60
G
One Arm Cable Triceps Extensions
3 x 10
H
Triceps Stretch
1 x 1:00
A
Cardio
1 x 30:00
A
1 Arm Machine Lat Row
3 x 10
B
Thoracic Lat Hammer Row
3 x 10
C
Incline DB Row
3 x 10
D
Lat Stretch
1 x 60
E
Banded Db Curls
3 x 10
F
Incline Db Curl
3 x 10
G
Biceps Stretch
1 x 1:00
A
Cardio
1 x 30:00
A
Cardio
1 x 30:00
A
Leg Extension
3 x 10
B
Quad Leg Press
3 x 10
C
Hack Squat - Reverse Banded
3 x 10
D
One Legged Calf Raises
3 x 10
E
Quad Stretch
1 x 60
A
Cardio
1 x 30:00
A
Cardio
1 x 30:00
A1
High to Low Cable Fye
3 x 10
A2
Converging Chest Press - Sternal
3 x 10
B
Loaded Pec Stretch
1 x 1:00
C1
Cable Y-Raise
3 x 10
C2
Cable Side Laterals (wrist height)
3 x 10
D
DB Shoulder Press
3 x 10
E
Deltoid Stretch
1 x 60
F
Cross Body Tricep Extension
3 x 10
G
Katana Triceps
3 x 10
H
Triceps Stretch
1 x 1:00
A
Cardio
1 x 30:00
A
Incline Bench Lat Pulldowns
3 x 10
B
Neutral Grip Chins
3 x 10
C
Diverging Pulldown
3 x 10
D
Lat Stretch
E
Barbell Curls
3 x 10
F
Face Away Cable Curls
3 x 10
G
Biceps Stretch
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 shredded.
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