Valkyrie 3.0
Lift Run Bang
BodybuildingThis was the magical meso that was so productive that all of the members of the Valkyrie asked for it to be extended. So it runs a total of 12 weeks.
This meso was the first one put together using all of the modalities that Chris Beardsley and I went over for months, using the best scientific approach to produce the greatest amount of results.
And it did not disappoint and produced at a rate that had never been seen before in the Valkyrie.
This split is 5 days a week, with glutes and lower body done three times. However recovery won't be an issue due to the way the program was designed.
If you run this program AS IS and don't make changes, you will make the greatest glute gains of your life.
I am really proud of this particular meso cycle because it was put together using the best current data we have in terms of minimizing fatigue, and maximizing progressive overload.
I used these same principles for the Yoke Squad meso that ran in near parallel time with this, and it produced at the same astonishing rate.
This one is truly a game changer for glute growth.
A1
Glute bridge ISO hold
3 x 0:10
A2
Glute Bridge
3 x 6
B
Smith Machine Glute Max Kickbacks
3 x 10
C
Seated Leg Curls
3 x 10
A
Dual Rope Kneeling Straight Arm Pulldowns
3 x 10
B
Pulldowns (shoulder width grip)
3 x 10
C
One Arm Cable Side Laterals
3 x 10
D
Reverse Pec Deck
3 x 10
E
Db Bench Press
3 x 10
F
No Cheat Dumbbell Curls
3 x 10
G
Cross Body Tricep Extension
3 x 10
A
45 Degree Glute Raises
3 x 10
B
Bent knee glute raises
3 x 10
C
Glute max kickback
3 x 10
D
Glute Medius Cable Kickback - 30 degrees
3 x 10
A
Dante Rows
3 x 10
B
Chest Supported Row - Upperback
3 x 10
C
Plate Raise
3 x 10
D
Cable Side Laterals (low cable)
3 x 10
E
Dumbbell Skulls
3 x 10
F
Cable Potty Curls
3 x 10
A
Leg Extension
3 x 10
B
Hack Squat - Reverse Banded
3 x 10
C
Glute Leg Press
3 x 10
D
Barbell RDL
3 x 10
E
Bulgarian Split Squats
3 x 10
F
Adductor Machine
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.
Caitlin Rice
Professional Booty Builder. CPT.
Verified Athlete"Paul knows what the F*** he's doing. Listen to him."
