Scribd
Upload
1K views

Woman 4-5 Days Programs

Uploaded by

semyondimakov
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
1K views

Woman 4-5 Days Programs

Uploaded by

semyondimakov
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 7

Paul Carter – THE VALKYRIE – UPPER LOWER W/Rotation 1.

Upper 1 Sets Reps


Seated DB Press 1 RIR, 2 Failure 4-8
Cable Y-Raise 1 RIR 4-8
Rear Delt DB Swing 1 RIR 4-8
Wide Grip Pullldowns 1 RIR, 2 Failure 4-8

Lower 1 Sets Reps


Hip Thrusts 1 RIR, 2 Failure 4-8
Kickback + External rotation 1 RIR 4-8
Leg Extension - Unilateral 1 RIR 4-8
One Legged Leg Curl 1 RIR 4-8
REST

Upper 2 Sets Reps


Thoracic Lat Hammer Row 1 RIR 4-8
Rack Chins 1 RIR 4-8
Alternating Dumbbell Curls 1 RIR, 2 Failure 4-8
Triceps Pushdowns 1 RIR, 2 Failure 4-8

Lower 2 Sets Reps


Seated Leg Curls 1 RIR, 2 Failure 4-8
Barbell Stiff Legged Deadlift 1 RIR 4-8
Leg Extension 1 RIR, 2 Failure 4-8
Glute Medius + Minimus 0 Degree 1 RIR 4-8
Kickout
REST

Upper 3 Sets Reps


Converging Chest Press - Sternal 1 RIR, 2 Failure 4-8
Chest Supported T-Bar Row 1 RIR, 2 Failure 4-8
One Arm Cable Side Laterals 1 RIR 4-8
Rear Delt Peck Deck - Unilateral 1 RIR 4-8

Lower 3 Sets Reps


Quad Leg Press 1 RIR, 2 Failure 4-8
Bazooka Bulgarians 1 RIR 4-8
Lying Leg Curl 1 RIR 4-8
Barbell RDL 1 RIR 4-8
REST
Paul Carter – THE VALKYRIE – UPPER LOWER W/Rotation 2.0

Upper 1 Sets Reps


Supinated Grip Lat Pulldown 1 RIR, 1 Failure 4-8
Chest Supported T-Bar Row 1 RIR, 1 Failure 4-8
Lying Cable Laterals 1 RIR, 1 Failure 4-8
Cable Upright Rows 1 RIR, 1 Failure 4-8

Lower 1 Sets Reps


Single Legged Calf Press (on Leg Press) 3 Failure 4-8
Lying Leg Curl 1 RIR, 1 Failure 4-8
Glute Kickback Machine 1 RIR, 1 Failure 4-8
Bulgarian Split Squats 1 RIR, 1 Failure 4-8
REST

Upper 2 Sets Reps


Machine Overhead Press 1 RIR, 1 Failure 4-8
Wide Grip Pulldowns 1 RIR, 1 Failure 4-8
Rear Delt Pec Deck - Unilateral 1 RIR, 1 Failure 4-8
Dip Machine 1 RIR, 1 Failure 4-8
One Arm Machine Preacher Curls 1 RIR, 1 Failure 4-8

Lower 2 Sets Reps


Calf Press 3 Failure 4-8
Adductor Machine 1 RIR, 1 Failure 4-8
One Legged Leg Curl 1 RIR, 1 Failure 4-8
Quad Leg Press 1 RIR, 1 Failure 4-8
REST

Upper 3 Sets Reps


1 Arm Lat Pulldowns (with Bench) 1 RIR, 1 Failure 4-8
Smith Machine Kelso Shrugs 1 RIR, 1 Failure 4-8
One Arm Dumbbell Preacher Curls 1 RIR, 1 Failure 4-8
One Arm Triceps Pushdowns 1 RIR, 1 Failure 4-8

Lower 3 Sets Reps


Single Legged Calf Press (on Leg Press) 3 Failure 4-8
Hip Thrusts 1 RIR, 1 Failure 4-8
Leg Extension 1 RIR, 1 Failure 4-8
Seated Leg Curls 1 RIR, 1 Failure 4-8
REST
Paul Carter – THE VALKYRIE – UPPER LOWER back and glute focus

Day 1
Back and shoulders Sets Reps
Wide Grip Pulldowns 1 Failure 4-8
Supinated Grip Chin Ups 1 Failure 4-8
Upperback Dumbbell Row 2 Failure 4-8
Machine Overhead Press 2 Failure 4-8
Lying Cable Laterals 1 Failure 4-8
Rear Delt Crossovers 1 Failure 4-8

Day 2
Lower 1 Sets Reps
Floor Glute Bridge 2 Failure 4-8
Leg Extension 2 Failure 4-8
Bent Knee Glute Raises 2 Failure 6-10
Adductor Machine 2 Failure 4-8
Straight Leg Calf Raises 1 Failure 6-10

Day 3 REST

Day 4
Chest and arms Sets Reps
Converging Chest Press - Sternal 1 Failure 4-8
Cable Front Raise 1 Failure 4-8
No Cheat Dumbbell Curls 2 Failure 6-10
Hammer Curls 2 Failure 6-10
Dip Machine 2 Failure 6-10
Cross Body Tricep Extension 2 Failure 6-10

Day 5
Lower 2 Sets Reps
Seated Leg Curls 1 Failure 6-10
Smith Machine Squats 1 Failure 4-8
Glute Leg Press 1 Failure 4-8
Bazooka Bulgarians 1 Failure 6-10
45 Degree Glute Raises 1 Failure 6-10

Day 6 REST
Day 7 REST
Paul Carter – The Valkyrie – LOWER UPPER glute focus

Day 1
Lower 1 Sets Reps
Lying Leg Curl 1 Failure 4-8
45 Degree Glute Raise 3 Failure 4-8, 10-14, 4-8
Glute Leg Press 1 Failure 8-12
Rear Foot Elevated Split Squats 1 Failure 18-22
(glutes)
Straight Leg Calf Raises 3 Failure 8-12

Day 2
Upper 1 Sets Reps
Incline DB Press 2 Failure 4-8, 8-12
Cable Y-Raise 2 Failure 6-10
Diverging Pulldown 1 Failure 8-12
Preacher Curl Machine 3 Failure 6-10
Cross Body Tricep Extension 3 Failure 6-10

Day 3 REST

Day 4
Lower 2 Sets Reps
Glute Bridge 2 Failure 8-12, 4-6
Trap Bar RDL 1 Failure 4-8
Lying Leg Curl 1 Failure 8-12
Straight Leg Calf Raises 1 Failure 6-10
Glute Bridge 1 Failure 8-12 + isohold 60 seconds

Day 5
Upper 2 Sets Reps
Converging Chest Press - Sternal 2 Failure 4-8, 8-12
Pulldowns (shoulder Width Grip) 2 Failure 4-8, 8-12
One Arm Cable Side Laterals 1 Failure 8-12
Lumbar DB Lat Rows 1 Failure 6-10
Incline DB Curl 2 Failure 10-14, 4-8

Day 6 REST
Day 7 REST
Paul Carter – THE VALKYRIE – LOWER UPPER quads and delts focus

Day 1
Lower 1 Sets Reps
Hip Thrust 2 Failure 4-8, 8-12
Glute Max Kickback 1 Failure 8-12
Leg Extension - Unilateral 2 Failure 6-10, 8-12
Bazooka Bulgarians 1 Failure 6-10
Quad Stretch 1 60 seconds

Day 2
Upper 1 Sets Reps
Wide Grip Pulldowns 2 Failure 4-8
Lumbar Cable Rows (1 Arm) 1 Failure 4-8
T-Bar Row 2 Failure 4-8
Lying Cable Laterals 1 Failure 6-10
Banded Lateral Raises 3 Failure 8-12

Day 3
Lower 2 Sets Reps
Seated Leg Curls 2 Failure 4-8, 8-12
Banded Quad Leg Press - Unilateral 1 Failure 6-10
Barbell Stiff Legged Deadlift 1 Failure 4-8
Straight Leg Calf Raises 1 Failure 6-10
Quad Stretch 1 60 seconds

Day 4
Upper 2 Sets Reps
Machine Overhead Press 1 Failure 4-8
Cable Side Laterals (low cable) 2 Failure 6-10
Reverse Pec Deck 1 Failure 6-10
Smith JM Press 1 Failure 8-12
Barbell Curls 1 Failure 8-12

Day 5
Lower 3 Sets Reps
Leg Extension 2 Failure 6-10
1 ½ Rep Hack Squats - Quad Bias 1 3
Heel Elevated Front Squat 2 Failure 4-8, 6-10
Seated Calf Raises 3 Failure 8-12
Banded Quad Stretch 1 60 seconds

Day 6 REST
Day 7 REST
Paul Carter – The Valkyrie – LOWER UPPER glutes focus

Day 1
Lower 1 Sets Reps
Smith Machine Glute Max Kickbacks 2 Failure 4-8
Bent Knee Glute Raises 3 Failure MAX (hold 3 secs every rep)
Bodyweight Abduction 2 Failure MAX
One Legged Glute Bridge 2 Failure MAX

Day 2
Upper 1 Sets Reps
Wide Grip Pulldowns 1 Failure 5-9
Converging Chest Press - Sternal 1 Failure 5-9
Lying Cable Laterals 1 Failure 5-9
DB Bent Lateral Raise 1 Failure 5-9

Day 3
Lower 2 Sets Reps
Lying Leg Curl 1 Failure 4-8
Hip Thrust 2 Failure 4-8, 6-10
Floor Glute Bridge 2 Failure 4-8
Glute Bridge ISO Hold (same weight) 1 Failure MAX

Day 4
Upper 2 Sets Reps
Chest Supported Row - Upperback 1 Failure 5-9
Smith Machine Shoulder Press 1 Failure 5-9
Cross Body Tricep Extension 1 Failure 5-9
Faceaway Cable Curls 1 Failure 5-9

Day 5
Lower 3 Sets Reps
Banded Smith Glute Squats 2 RIR 4-8
Glute Leg Press 1 RIR 4-8
Reverse Lunge 1 RIR 5-9

Day 6 REST
Day 7 REST
Paul Carter – THE VALKYRIE – LOWER UPPER glutes and delts focus

Day 1
Lower 1 Sets Reps
Lying Leg Curl 2 Failure 4-8
Floor Glute Bridge 2 Failure 4-8, 6-10
Prone Glute Kickbacks (banding 3 Failure MAX
optional)
Loaded Glute Stretch 1 60 seconds

Day 2
Upper 1 Sets Reps
Lumbar Cable Rows (1 Arm) 1 Failure 6-10
Converging Chest Press - Sternal 1 Failure 4-8
Reverse Pec Deck 1 Failure 6-10
Pec Deck 1 Failure 6-10

Day 3
Lower 2 Sets Reps
Glute Kickback Machine 2 Failure 4-8
Hip Thrust 2 Failure 4-8
Bent Knee Glute Raises 3 Failure 6-10
Kneeling Abduction 1 Failure 8-12

Day 4
Upper 2 Sets Reps
Smith Machine Shoulder Press 2 Failure 4-8, 6-10
Cable Upright Rows 1 Failure 6-10
Cable Y-Raise 1 Failure 6-10
Db Side Laterals 1 Failure 6-10

Day 5
Lower 3 Sets Reps
Leg Extension 1 Failure 6-10
SSB Glute Squats 2 Failure 6-10, 8-12
B-Stance RDL (trap Bar) 2 Failure 6-10
Bulgarian Split Squats 1 Failure 6-10
Passive Hamstring Stretch 1 60 seconds
Loaded Glute Stretch 1 60 seconds
Banded Quad Stretch 1 60 seconds

Day 6 REST
Day 7 REST

You might also like