Lift Run Bang
Bodybuilding
Coach
Paul Carter
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Proven Results
Run the exact upper/lower split that I used to add 5-7 lbs of visible muscle in under a year.
Efficient Training
Four sessions per week that maximize hypertrophy without wrecking recovery.
Repeatable Gains
The Yoke Squad ran this program multiple times for consistent, compounding size.
Features
Programming 4 days per week
4 days of training with 2 days of cardio.
Demo Videos
I've filmed each movement so you know what to do and how to do it.
Detailed, expert instruction
Beyond the sets and reps, you'll get all the details you need to execute the training exactly how it should be.
Delivered through TrainHeroic
I've partnered with the best tech in training so you get an online training experience that works as hard as you do.
Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 1 - Upper 1 - Acclimation
A
Seated Shoulder Press (frontal plane)
10, 6, 8
B
Pec Deck
10, 6, 8
C
Upperback Dumbbell Row
10, 6, 8
D
Cable Curls
10, 6, 8
E
Seated Triceps pushdown
10, 6, 8
Monday
Week 1 Day 2 - Lower 1 - Acclimation
A
Lying Leg Curl
10, 6, 8
B
Barbell Stiff Legged Deadlift
10, 6, 8
C
Leg Extension
10, 6, 8
D
Calf Press
10, 6, 8
Tuesday
Week 1 Day 3 - Cardio
A
Cardio
1 x 45:00
Wednesday
Week 1 Day 4 - Upper 2 - Acclimation
A
Cable Sternal Press
10, 6, 8
B
Sternal Cable Fly
10, 6, 8
C
Lying Cable Laterals
10, 6, 8
D
Supinated Grip Chin Ups
10, 6, 8
E
Barbell Curls
10, 6, 8
Thursday
Week 1 Day 5 - Lower 2 - Acclimation
A
One legged leg curl
10, 6, 8
B
Leg Extension - Unilateral
10, 6, 8
C
Smith Machine Squats
10, 6, 8
D
Calf Press
10, 6, 8
Friday
Week 1 Day 6
A
Cardio
1 x 45:00
Saturday
Week 1 Day 7
A
Cardio
1 x 45:00
No More Guesswork
Follow a clear roadmap from one of the industry’s top hypertrophy coaches—so you can stop spinning your wheels and start seeing results.
Get Upper Lower Program
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