Yoke Squad Summer Shred

Lift Run Bang

Bodybuilding
Coach
Paul Carter

If 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.

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Get Shredded
Stop wasting time on training programs that don't amount to meaningful progress.
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Train On Your Own Schedule
Our Team (Yoke Squad) crushed this program together several months ago. I'm giving you the chance to train on your own schedule, so you don't miss out on the gains.
Features
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Programming 6 days per week
You get three workouts where you rotate through chest, shoulders, triceps, back and then 3 workouts for biceps, forearms, calves, and legs.
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Exercise Video Guidance
Each movement will have me going through an instructional video for you.
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Detailed, expert instruction
I provide much more than just sets and reps, with detailed instruction for each day of training.
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Committed Teammates
I won't be on these message boards for you to ask questions to, but there will be a bunch of others doing the training and a community message board.
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Delivered through TrainHeroic
I've partnered with the best tech in training so that you get an online training experience that is world-class.
Equipment
Required
A Conventional Gym w/ Machines
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Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1

A

Cardio

1 x 30:00

Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

A

Cardio

1 x 30:00

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

A

Cardio

1 x 30:00

Wednesday
Week 1 Day 4

A

Cardio

1 x 30:00

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

A

Cardio

1 x 30:00

Friday
Week 1 Day 6

A

Cardio

1 x 30:00

Friday
Week 1 Day 6

A1

Costal Cable Fly

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

Saturday
Week 1 Day 7

A

Cardio

1 x 30:00

Saturday
Week 1 Day 7 Day 2 - Upperback Dominant - Acclimation

A

Incline Bench Lat Pulldowns

3 x 10

B

Neutral Grip Chins

3 x 10

C

Rhomboid Pulldown

3 x 10

D

Lat Stretch

E

Barbell Curls

3 x 10

F

Face Away Cable Curls

3 x 10

G

Biceps Stretch

Coach
coach-avatar 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.

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You're 10 Weeks Away!

This split will knock you right out of it and into a new dimension of shredded.

Get Yoke Squad Summer Shred
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FAQs
Can I get access directly to Paul when I join?
Absolutely not. If you want access to me and our community, scroll down and click to join one of our teams (Yoke Squad or Valkyrie).
How long do I have access to this program?
1 year. And, you can set your own training calendar, and use Valkyrie Project 2.0 over and over as you'd like.
Yoke Squad Summer Shred