Valkyrie 3.0

Lift Run Bang

Bodybuilding
Coach
Paul Carter

This 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.

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Movements that Matter
Stop wasting time on training programs that don't focus on what you're actually looking for. Our training is designed specifically for women and our focus is on developing the body that you've always wanted.
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Train On Your Own Schedule
Our Team (Valkyrie) 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 4 days per week
Daily hypertrophy and strength work that will take between 45-60 minutes to complete.
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Exercise Video Guidance
I've filmed every exercise in each of our training cycles so you're never guessing what to do or how to do it.
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Detailed, expert instruction
Your teammates will hold you accountable and I'll provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. We'll push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Cables // Barbells // Dumbbells // Machines
Recommended
A semi-well equipped gym, i.e. leg press, leg curl, low and high
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1 - Glutes Hams 1

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

Monday
Week 1 Day 2 - Upper 1

A

Dual Rope Kneeling Straight Arm Pulldowns

3 x 10

B

Upperback Pulldown

3 x 10

C

One Arm Cable Side Laterals

3 x 10

D

Rhomboid 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

Tuesday
Week 1 Day 3 - Glutes 2

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

Wednesday
Week 1 Day 4 - Upper 2

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

Thursday
Week 1 Day 5 - Glutes Quads Adductors

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

Friday
Week 1 Day 6 - Cardio

A

Cardio

1 x 45:00

Saturday
Week 1 Day 7

A

Cardio

1 x 45:00

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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The Proof
verified-athlete-avatar Caitlin Rice

Professional Booty Builder. CPT.

Verified Athlete

"Paul knows what the F*** he's doing. Listen to him."

Valkyrie 3.0