Hot Seller

The Valkyrie

Lift Run Bang

Bodybuilding, Women's Training

Coach

Paul Carter

In today's fitness landscape, it's women that are the hard chargers at the front of the "I want more muscle!" battle cry.

Women want glutes made from mounds of muscle, and a muscular shape that commands respect and defines hard work in the weight room.

This is exactly what the Valkyrie Project is all about.

A women-only focused hypertrophy group that emphasizes the areas that women want to maximize their muscular development in. And we do it in a way that is based around good exercises, with good biomechanics, focusing on proven principles for muscle growth.

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 the Valkyrie Project is where you want to be.

Let's f'n GO!

$31 / mo

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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.

Direct Access to Me

No more training in by yourself, guessing what to do or how to do it. I'll be there beyond just sending you the training plan. I'll be there to answer your questions and to keep you on track.

Be Part of The Team.

Train with a community of women that are going through the same training, pushing and pulling each other along the way.

Less than $1/day

You'll get access to the training, community, and to me for less than the cost of a couple fancy coffees each week.

Features

Access to me, Paul Carter

I'll coach you through each training cycle, giving you all the info you need to get the results you deserve.

Programming 4 days per week

Daily hypertrophy and strength work that will take between 45-60 minutes to complete.

Demo Videos

I've filmed every exercise in each of our training cycles so you're never guessing what to do or how to do it.

Detailed, expert instruction

Your teammates will hold you accountable and I'll provide the feedback you need to grow

Committed Teammates

Train with a team that will push you to be your best.

Delivered through TrainHeroic

I've partnered with the best tech in training so you get a world-class online training experience.

Equipment

Required

Cables // Barbells // Dumbbells // Machines // Desire to reach your max physique development and train hard

Recommended

A semi-well equipped gym, i.e. leg press, leg curl, low and high

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 3 Day 7

Cardio

1 x 45:00

Monday

Week 4 Day 1 - Quads - Intensification II

Heel Elevated Back Squat

10, 8, 4, 10

Leg Extension

10, 8, 4, 10

Heel Elevated Split Squats (quads)

10, 8, 12

Sissy Squats

2 x 10

Tuesday

Week 4 Day 2 - Push - Intensification II

Converging Chest Press - Sternal

10, 8, 12

Cable Side Laterals (low cable)

10, 8, 12

DB Shoulder Press

10, 8, 12

Cable Front Raise

10, 8, 12

Smith JM Press

10, 8, 12

One Arm Cable Triceps Extensions

10, 8, 12

Wednesday

Week 4 Day 3 - Glutes - Intensification II

Glute Bridge

10, 8, 4, 12

Glute Leg Press

10, 8, 4, 12

Rear Foot Elevated Split Squats (glutes)

10, 8, 12

Calf Press

10, 8, 12

Thursday

Week 4 Day 4 - Pull - Intensification II

Cable Lat Rows

15, 8, 12

Incline DB Row

15, 8, 12

Rear Delt Pulls (lengthened position)

15, 8, 12

Cable Potty Curls

15, 8, 12

Incline Db Curl

15, 8, 12

Friday

Week 4 Day 5 - Hams Glutes - Intensification II

Seated Leg Curls

15, 8, 12

Barbell RDL

15, 8, 12

Drop Lunge

10, 8, 12

One Legged Glute Bridge

10, 10, MAX

Saturday

Week 4 Day 6

Cardio

1 x 45:00

Coach

More from Lift Run Bang

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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FAQs

Is Paul Really Coaching us?

100%. I'm putting my back into you and the Team and every set and rep is prescribed by me. I'll be on the message boards asking and responding to questions too, so you're getting the real thing.

What equipment do I need if I want to be on the team?

You'll want access to a gym so that you can use the machines that are part of the training. We'll mostly use Barbells, Dumbbells, bands, and machines.

How do I access the training?

I've partnered with TrainHeroic to deliver your training. You'll create an account and your training will be delivered via an app (both iOS and Android) each day. There are video instructions around each movement and I'll always list out detailed instruction too.

When should I join the team?

Ideally, you're joining us in the beginning of a new cycle. Cycles will start every 8-12 weeks. At $33/month, I'd recommend that you jump in today so you can be part of the community even a couple of weeks before we start a new cycle together.

The Proof