Valkyrie 2.0
Lift Run Bang
Bodybuilding, Women's TrainingIf you're looking for glute gains then this is the one.
**This meso cycle will put glutes on the most ardent of pancake butts. **
The Valkyrie 2.0 is a four day a week program with lower body twice and upper body twice.
The split has a push and pull day in the training week, and then one quad dominant day, and then a glute and hamstring dominant day.
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.
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
Banded Incline DB Press
3 x 10
B
Incline Bench Lat Pulldowns
3 x 10
C
Sternal Cable Fly
3 x 10
D
T-Bar Row
3 x 10
E
Cable Potty Curls
3 x 10
F
Cross Body Tricep Extension
3 x 10
A
Leg Extension
3 x 10
B
Quad Leg Press
3 x 10
C
Heel Elevated Split Squats (quads)
3 x 10
D
Calf Press
3 x 10
A
Cardio
1 x 30:00
A
Cable Y-Raise
3 x 10
B
Db Side Laterals
3 x 10
C
Pulldowns (shoulder width grip)
3 x 10
D
Face Away Cable Curls
3 x 10
E
Triceps 30's
10, 30
A1
Glute Medius Cable Kickback - 30 degrees
3 x 10
A2
Rear Foot Elevated Split Squats (glutes)
3 x 10
B
Glute Bridge
3 x 10
C
Glute Medius Cable Kickback - 30 degrees
2 x 10
D
Rear Foot Elevated Split Squats (glutes)
2 x 10
A
Cardio
1 x 30:00
A
Cardio
1 x 30:00
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."
