Paul Carter – YOKE SQUAD – UPPER LOWER W/Rotation 1.
Upper 1 Sets Reps
Converging Chest Press - Sternal 1 RIR, 2 Failure 4-8
Smith Machine Kelso Shrugs 1 RIR, 2 Failure 4-8
One Arm Dumbbell Preacher Curls 1 RIR 4-8
One Arm Triceps Pushdowns 1 RIR 4-8
Lower 1 Sets Reps
Single Legged Calf Press (on Leg Press) 2 Failure 4-8
Hip Thrusts 1 RIR, 2 Failure 4-8
Leg Extension 1 RIR 4-8
Seated Leg Curls 1 RIR 4-8
REST
Upper 2 Sets Reps
Converging Chest Press - Clavicular 1 RIR, 2 Failure 4-8
Chest Supported T-Bar Row 1 RIR, 2 Failure 4-8
Lying Cable Laterals 1 RIR 4-8
Cable Upright Rows 1 RIR 4-8
Lower 2 Sets Reps
Single Legged Calf Press (on Leg Press) 2 Failure 4-8
Lying Leg Curl 1 RIR, 2 Failure 4-8
Leg Extension - Unilateral 1 RIR 4-8
Barbell RDL 2 RIR 4-8
REST
Upper 3 Sets Reps
Machine Overhead Press 1 RIR, 2 Failure 4-8
Wide Grip Pulldowns 1 RIR, 2 Failure 4-8
Rear Delt Pec Deck - Unilateral 1 RIR 4-8
Dip Machine 1 RIR 4-8
One Arm Machine Preacher Curls 1 RIR 4-8
Lower 3 Sets Reps
Calf Press 2 Failure 4-8
Adductor Machine 1 RIR, 2 Failure 4-8
One Legged Leg Curl 1 RIR 4-8
Quad Leg Press 1 RIR 4-8
REST
Paul Carter – YOKE SQUAD – UPPER LOWER W/Rotation 2.0 Arms focus
Upper 1 Sets Reps
Close Grip Hammer Press 1 RIR, 1 Failure 4-8
Smith JM Press 1 RIR, 1 Failure 4-8
Top Bench Cable Curls 1 RIR, 1 Failure 4-8
Unilateral Banded Triceps Pushdowns 1 Failure 4-8
High Incline DB Row 1 RIR, 1 Failure 4-8
Lower 1 Sets Reps
Calf Press 3 Failure 4-8
Adductor Machine 1 RIR, 1 Failure 4-8
Leg Extension 1 RIR, 1 Failure 4-8
Lying Leg Curl 1 RIR, 1 Failure 4-8
Unilateral Leg Press 1 RIR, 1 Failure 4-8
REST
Upper 2 Sets Reps
Unilateral Chest Press 1 RIR, 1 Failure 4-8
No Cheat Dumbbell Curls 1 RIR, 1 Failure 4-8
Cross Body Tricep Extension 1 RIR, 1 Failure 4-8
Rope Hammer Curls 1 RIR, 1 Failure 4-8
Wide Grip Pulldowns 1 RIR, 1 Failure 4-8
Lower 2 Sets Reps
Calf Press 3 Failure 4-8
Seated Leg Curls 1 RIR, 1 Failure 4-8
Hip Thrusts 1 RIR, 1 Failure 4-8
Bulgarian Split Squats 1 RIR, 1 Failure 4-8
REST
Upper 3 Sets Reps
Banded Lateral Raises 1 RIR 4-8
Pec Deck 1 RIR 4-8
Smith Machine Shrugs 1 RIR 4-8
Chest Supported Lat Row 1 RIR 4-8
Barbell Curls 1 RIR 4-8
Triceps Pushdowns 1 RIR 4-8
Lower 3 Sets Reps
Calf Press 3 Failure 4-8
Leg Extension - Unilateral 1 RIR, 1 Failure 4-8
Hack Squat - Reverse Banded 1 RIR, 1 Failure 4-8
Barbell Stiff Legged Deadlift 1 RIR, 1 Failure 4-8
REST
Ryan Jewers – OPTIMAL BROS – UPPER LOWER W/Rotation 1.0
Upper 1 Sets Reps
Incline DB Press (30° Incline) 2 RIR 4-9
Seated Chest-Supported Row Machine (45° 2 RIR 4-10
Abduction)
Seated Lateral Raise Machine 1 RIR, 1 failure w/partials 5-10
Machine Preacher Curl 2 RIR 4-10
Standing Unilateral Tricep Pushdown 2 RIR 5-10
Lower 1 Sets Reps
Seated Leg Curl 2 RIR 5-10
Decline Leg Press (Quad Bias) 2 RIR 4-9
Unilateral Toe Press 2 RIR 4-10
OPTIONAL: Machine Hip Thrust 2 RIR 4-9
OPTIONAL: Machine Crunch 1 RIR, 1 Failure 5-10
OPTIONAL: Seated Machine Wrist Curl 2 Failure 6-12
REST
Upper 2 Sets Reps
EZ-Bar Cable Curl (Face Forward) 1 RIR, 1 Failure 5-10
Standing EZ-Bar Pushdown 1 RIR, 1 Failure 5-10
Seated Machine Pec Fly (bilateral) 2 RIR 4-10
Seated Machine Shoulder Press 2 RIR 4-9
Seated Wide-Grip Lat Pulldown 1 Failure 4-9
Unilateral Reverse Pec Deck Fly 1 Failure 5-10
Lower 2 Sets Reps
Bilateral Toe Press 2 RIR 4-10
Hack Squat 2 RIR 4-7
Lying Leg Curl 1 RIR 5-10
Bilateral Leg Extension 1 RIR 5-10
OPTIONAL: Gar Hammer 2 Failure 5-10
OPTIONAL: Standing Cable Wrist Curl 2 Failure 6-12
REST
Upper 3 Sets Reps
Seated Machine Press 2 RIR 4-9
Bench Supported DB Lateral Raise 1 RIR, 1 Failure 5-10
Seated Dip Machine 2 RIR 5-10
Unilateral DB Preacher Curl 1 Failure 4-10
Lower 3 Sets Reps
Machine Standing Calf Raise 1 RIR 4-10
Machine RDL 2 RIR 4-7
Seated Adduction Machine 2 RIR 4-10
Unilateral Leg Extension 1 RIR 5-10
OPTIONAL: Cable Crunch 2 Failure 5-10
OPTIONAL: Barbell/DB Bench Wrist Curl 2 Failure 6-12
REST
Paul Carter – GARAGE GANGSTERS – UPPER LOWER W/Rotation 1.0
Upper 1 Sets Reps
Landmine Clavicular Press 1 RIR, 1 Failure 4-8
High Incline Db Row 1 RIR, 1 Failure 4-8
One Arm Dumbbell Preacher Curls 2 Failure 4-8
Banded Cross Body Extensions 2 Failure 4-8
Lower 1 Sets Reps
One Legged Calf Raises 3 Failure 4-8
Single Leg Banded Leg Extensions 2 Failure 4-8
Heel Elevated Front Squat 1 RIR, 1 Failure 4-8
B-Stance RDL W Rotation 1 RIR, 1 Failure 4-8
REST
Upper 2 Sets Reps
DB Shoulder Press 1 RIR, 1 Failure 4-8
Wide Grip Chins 1 RIR, 1 Failure 4-8
Banded Lateral Raises 2 Failure 4-8
DB Bent Lateral Raise 2 Failure 4-8
Lower 2 Sets Reps
One Legged Calf Raises 3 Failure 4-8
Floor Glute Bridge 1 RIR, 1 Failure 4-8
45 Degree Glute Raises 1 RIR, 1 Failure 4-8
Heel Elevated Split Squats (quads) 1 RIR, 1 Failure 4-8
REST
Upper 3 Sets Reps
DB Bench Press 1 RIR, 1 Failure 4-8
Neutral Grip Chins 1 RIR, 1 Failure 4-8
Banded One Arm Tricep Extensions 2 Failure 4-8
Hammer Curls 2 Failure 4-8
Lower 3 Sets Reps
One Legged Calf Raises 3 Failure 4-8
Banded Leg Curls 2 Failure 4-8
Barbell Stiff Legged Deadlift 1 RIR, 1 Failure 4-8
Bulgarian Split Squats 1 RIR, 1 Failure 4-8
REST
Paul Carter – GARAGE GANGSTERS – UPPER LOWER W/Rotation 2.0
Upper 1 Sets Reps
Incline DB Press 1 RIR, 1 Failure 4-8
Banded Floor Press 1 RIR, 1 Failure 4-8
Meadows Row 1 RIR, 1 Failure 4-8
Alternating Dumbbell Curls 1 RIR, 1 Failure 4-8
Incline Dumbbell Tricep Extensions 1 RIR, 1 Failure 4-8
Lower 1 Sets Reps
One Legged Calf Raises 3 Failure 4-8
Banded Leg Curls 1 RIR, 1 Failure 4-8
Heel Elevated Back Squat 1 RIR, 1 Failure 4-8
Heel Elevated Front Squat 1 RIR, 1 Failure 4-8
Reverse Nordics 2 Failure (hold stretch 3s) 4-8
REST
Upper 2 Sets Reps
Wide Grip Chins 1 RIR, 1 Failure 4-8
Neutral Grip Chins 1 RIR, 1 Failure 4-8
Flat Db Flye 1 RIR, 1 Failure 4-8
Seated Db Press 1 RIR, 1 Failure 4-8
DB Bent Lateral Raise 1 RIR, 1 Failure 4-8
Lower 2 Sets Reps
One Legged Calf Raises 3 Failure 4-8
Hip Thrusts 1 RIR, 1 Failure 4-8
Bent Knee Glute Raises 1 RIR, 1 Failure 4-8
Banded Rack Deadlifts - Below The 1 RIR 4-8
Knees
REST
Upper 3 Sets Reps
Incline Barbell Press 1 RIR, 1 Failure 4-8
T-Bar Row 1 RIR, 1 Failure 4-8
PJR Pullovers 1 RIR, 1 Failure 4-8
Unilateral Banded Triceps Pushdowns 1 RIR, 1 Failure 4-8
Barbell Curls 1 RIR, 1 Failure 4-8
Lower 3 Sets Reps
One Legged Calf Raises 3 Failure 4-8
Heel Elevated Trap Bar Deadlift 1 RIR, 1 Failure 4-8
Heel Elevated Split Squats (quads) 1 RIR 4-8
Rear Foot Elevated Split Squats 1 RIR 4-8
(glutes)
Home Glute Raises 1 RIR, 1 Failure 4-8
REST
Paul Carter – YOKE SQUAD – Yates 1.0
Day 1
Shoulders and Triceps Sets Reps
Smith Machine Shoulder Press 1 Failure 4-8
Db Side Laterals 1 Failure 6-10
One Arm Cable Side Laterals 1 Failure 6-10
Db Shrugs 1 Failure 4-8
Triceps Pushdowns 1 Failure 4-8
Ez Bar Skull Crushers 1 Failure 6-10
Day 2
Back and Rear Delt Sets Reps
Incline Straight Arm Pulldown 1 Failure 4-8
Supinated Grip Lat Pulldown 1 Failure 4-8
Chest Supported Row - Upperback 1 Failure 4-8
Barbell Row (Smith optional) 1 Failure 4-8
Db Bent Lateral Raise 1 Failure 4-8
Day 3 REST
Day 4
Chest and biceps Sets Reps
Incline Barbell Press 1 Failure 4-8
Converging Chest Press - Sternal 1 Failure 4-8
High To Low Cable Fye 1 Failure 4-8
One Arm Machine Preacher Curls 1 Failure 4-8
Barbell Curls 1 Failure 4-8
Day 5
Legs Sets Reps
Leg Extension 1 Failure 6-10
Smith Machine Squats 1 Failure 4-8
Quad Leg Press 1 Failure 4-8
Seated Leg Curls 1 Failure 4-8
Barbell Stiff Legged Deadlift 1 Failure 4-8
Straight Leg Calf Raises 1 Failure 4-8
Seated Calf Raises 1 Failure 4-8
Day 6 REST
Day 7 REST
Paul Carter – YOKE SQUAD – SHOULDERS FOCUS BRO SPLIT
Day 1
Shoulders and triceps Sets Reps
Machine Overhead Press 1 Failure 4-8
Cable Front Raise 1 Failure 4-8
One Arm Cable Side Laterals 1 Failure 4-8
Dip Machine 1 Failure 4-8
Triceps Overhead Rope Extension 2 Failure 4-8
Day 2
Rear Delt and back Sets Reps
Reverse Pec Deck 1 Failure 6-10
Supinated Grip Lat Pulldown 1 Failure 4-8
Unilateral Frontal Plane Pulldowns 1 Failure 4-8
Chest Supported Row - Upperback 1 Failure 4-8
Day 3 REST
Day 4
Chest and biceps Sets Reps
Incline DB Press 1 Failure 4-8
Unilateral Chest Press 1 Failure 4-8
Pec Deck 1 Failure 4-8
Preacher Curl Machine 1 Failure 4-8
DB Hammer Curls - Preacher Bench 1 Failure 4-8
Day 5
Legs Sets Reps
Straight Leg Calf Raises 2 Failure 4-8
Lying Leg Curl 2 Failure 4-8
Leg Extension - Unilateral 1 Failure 4-8
Hack Squat - Reverse Banded 1 Failure 4-8
Banded Quad Leg Press - Unilateral 1 Failure 6-10
Day 6 REST
Day 7 REST
Paul Carter – YOKE SQUAD – ARMS FOCUS BRO SPLIT
Day 1
Chest, shoulders and triceps Sets Reps
Converging Chest Press - Sternal 1 RIR, 1 Failure 4@RIR1, 6-10
One Arm Cable Side Laterals 2 Failure 6-10
Cross Body Tricep Extension 2 Failure 6-10
1 Arm Incline Tricep Extension 2 Failure 6-10
Day 2
Back and biceps Sets Reps
1 Arm Lat Pulldown (with Bench) 2 Failure 6-10
Barbell Row (Smith optional) 1 Failure 4-8
Cable Curls 2 Failure 6-10
Zottman Curls 2 Failure 8-12
Day 3 REST
Day 4
Legs Sets Reps
Straight Leg Calf Raises 1 Failure 6-10
Lying Leg Curl 1 Failure 6-10
Leg Extension 1 Failure 6-10
Hip Thrust 1 Failure 4-8
Quad Leg Press 1 Failure 6-10
Day 5
Arms Sets Reps
Alternating Dumbbell Curls 2 Failure 6-10
Close Grip Bench Press 1 RIR, 1 Failure 4@RIR1, 6-10
One Arm Machine Preacher Curls 2 Failure 6-10
One Arm Triceps Pushdowns 2 Failure 6-10
Rope Hammer Curls 1 Failure 6-10
PJR Pullovers 1 Failure 8-12
Day 6 REST
Day 7 REST
Ryan Jewers – OPTIMAL BROS – 5 DAYS
Day 1
Lower A Sets Reps
Seated Leg Curl 1 RIR, 1 Failure 5-10
Hack Squat 1 RIR, 1 Failure 4-7
Bilateral Leg Extension 2 Failure w/partials 5-10
SUPERSET Body Weight Sissy Squat 2 Failure MAX
Seated Calf Raise Machine 2 Failure 5-10
Day 2
Chest and Delts Sets Reps
Seated Incline Machine Chest Press 1 RIR, 1 Failure 4-9
Seated Machine Pec Fly Bilateral 1 RIR, 2 Failure 5-10
DB Shoulder Press 1 RIR, 1 Failure 4-9
Standing Unilateral Cable Lateral Raise 1 Failure, 1 Failure w/partials 5-12
Day 3 REST
Back Forearms Abs Sets Reps
T-Bar Row (45° Abduction) 1 RIR, 1 Failure 4-9
Seated Wide-Grip Lat Pulldown 1 RIR, 1 Failure 4-9
Seated Unilateral Cable Lat Row 1 Failure w/partials 5-10
Reverse Pec Deck Machine Fly 2 Failure w/partials 6-12
OPTIONAL: Standing Cable Wrist Curl 2 Failure w/partials 6-12
OPTIONAL: Machine Crunch 2 Failure w/partials 5-10
Day 4 REST
Day 5
Lower B Sets Reps
Barbell RDL/SLDL 2 RIR 4-9
Decline Leg Press (Quad Bias) 1 RIR, 1 Failure 4-10
Lying Leg Curl 1 Failure 5-10
Seated Adduction Machine 1 Failure 5-10
Machine Standing Calf Raise 1 Failure 5-10
Day 6
Arms Delts and Abs Sets Reps
Standing Unilateral Tricep Pushdown 1 RIR, 1 Failure, 1 Failure w/partials 6-10
Standing Alternating DB Curl 2 Failure 5-10
Machine Hammer Preacher Curl 2 Failure 5-10
Cable Bilateral Overhead Extension 1 RIR, 1 Failure 5-10
Seated Lateral Raise Machine 1 Failure, 1 Failure w/partials 5-10
OPTIONAL: Gar Hammer 2 Failure w/partials 5-10
OPTIONAL: Barbell/DB Bench Wrist Curl 2 Failure w/partials 6-12
Day 7 REST
Paul Carter – YOKE SQUAD – PUSH PULL LEGS 1.0 W/Rotation
Day 1
Push 1 Sets Reps
Reverse Banded Smith Incline Press 2 4-8
Machine Overhead Press 2 4-8
Lying Cable Laterals 2 6-10
Banded Lateral Raises 2 6-10
Cross Body Tricep Extension 2 6-10
Day 2
Pull 1 Sets Reps
Wide Grip Pulldowns 2 4-8
Chest Supported Row - Upperback 2 4-8
Reverse Pec Deck 2 6-10
Lazy Man Cable Curl 2 6-10
Day 3 REST
Day 4
Legs 1 Sets Reps
Leg Extension 2 6-10
Adductor Machine 2 4-8
Smith Machine Squats 1 6-10
Straight Leg Calf Raises 1 6-10
Day 5 REST
Day 6
Push 2 Sets Reps
Converging Chest Press - Sternal 2 4-8
Pec Deck 1 6-10
Smith Machine Shoulder Press 1 4-8
Machine Laterals 2 6-10
Dip Machine 2 4-8
Day 7
Pull 2 Sets Reps
1 Arm Machine Lat Row 2 4-8
T-Bar Row 2 4-8
Kelso Shrug 1 6-10
One Arm Dumbbell Preacher Curls 2 6-10
Day 8 REST
Day 9
Legs 2 Sets Reps
Seated Leg Curls 2 6-10
Hip Thrust 2 4-8
45 Degree Glute Raises 2 6-10
Glute Leg Press 1 6-10
Day 10 REST
