Paul Carter – YOKE BUDS – 1.

Day 1
Full Body A Sets Reps
Leg Extension 1 RIR, 2 Failure 4-8
Seated Leg Curls 1 RIR, 2 Failure 4-8
Smith Incline Press 1 RIR, 2 Failure 4-8
Wide Grip Pulldowns 1 RIR, 2 Failure 4-8

Day 2 REST

Day 3
Full Body B Sets Reps
Floor Glute Bridge 1 RIR, 2 Failure 4-8
Chest Supported Row - Upperback 1 RIR, 2 Failure 4-8
Incline Db Laterals 1 RIR, 2 Failure 4-8
Preacher Curl Machine 1 RIR, 2 Failure 4-8
Cross Body Tricep Extension 1 RIR, 2 Failure 4-8

Day 4 REST

Day 5
Full Body C Sets Reps
Quad Leg Press 1 RIR, 2 Failure 4-8
Straight Leg Calf Raises 1 RIR, 2 Failure 4-8
Smith Machine Shoulder Press 1 RIR, 2 Failure 4-8
Chest Supported Lat Row 1 RIR, 2 Failure 4-8

Day 6/7 REST

Day 1
Full Body A Sets Reps
Lying Leg Curl 1 RIR, 2 Failure 4-8
Smith Machine Squats 1 RIR, 2 Failure 4-8
Machine Chest Press (of choice) 1 RIR, 2 Failure 4-8
Reverse Banded Chins 1 RIR, 2 Failure 4-8

Day 2 REST

Day 3
Full Body B Sets Reps
45 Degree Glute Raises 1 RIR, 2 Failure 4-8
High Incline Db Row 1 RIR, 2 Failure 4-8
Cable Side Laterals (Wrist Height) 1 RIR, 2 Failure 4-8
Hammer Curls 1 RIR, 2 Failure 4-8
Dip Machine 1 RIR, 2 Failure 4-8

Day 4 REST

Day 5
Full Body C Sets Reps
Straight Leg Calf Raises 1 RIR, 2 Failure 4-8
Leg Extension - Unilateral 1 RIR, 2 Failure 4-8
Supinated Grip Lat Pulldown 1 RIR, 2 Failure 4-8
Incline Db Press 1 RIR, 2 Failure 4-8

Day 6 REST
Day 7 REST
Paul Carter – YOKE BUDS – 3.0

Day 1
Full Body A Sets Reps
Calf Press 1 RIR, 2 Failure 4-8
Seated Leg Curls 1 RIR, 2 Failure 4-8
Pec Deck 1 RIR, 2 Failure 4-8
1 Arm Lat Pulldowns (with bench) 1 RIR, 2 Failure 4-8
Glute Leg Press 1 RIR, 2 Failure 4-8

Day 2 REST

Day 3
Full Body B Sets Reps
Wide Grip Pulldowns 1 RIR, 2 Failure 4-8
Machine Overhead Press 1 RIR, 2 Failure 4-8
Cross Body Tricep Extension 1 RIR, 2 Failure 4-8
Preacher Curl Machine 1 RIR, 2 Failure 4-8
Leg Extension 1 RIR, 2 Failure 4-8

Day 4 REST

Day 5
Full Body C Sets Reps
Quad Leg Press 1 RIR, 2 Failure 4-8
Trap Bar RDL 1 RIR, 2 Failure 4-8
Smith Incline Press 1 RIR, 2 Failure 4-8
Chest Supported T-Bar Row 1 RIR, 2 Failure 4-8
Lying Cable Laterals 1 RIR, 2 Failure 4-8

Day 6 REST
Day 7 REST
Paul Carter – YOKE BUDS – 4.0

Day 1
Full Body A Sets Reps
Converging Chest Press - Sternal 1 RIR 4-8
Wide Grip Pulldowns 1 RIR 4-8
Chest Supported Row - Upperback 1 RIR 4-8
Cable Side Laterals (low Cable) 1 RIR 4-8
Tricep Pushdowns 1 RIR 4-8
Preacher Curl Machine 1 RIR 4-8
Leg Extension 1 RIR 4-8
Lying Leg Curl 1 RIR 4-8
Calf Press 1 RIR 4-8

Day 2 REST

Day 3
Full Body B Sets Reps
Converging Chest Press - Clavicular 1 RIR 4-8
Cable Lat Rows 1 RIR 4-8
Kelso Shrug 1 RIR 4-8
Machine Laterals 1 RIR 4-8
Dip Machine 1 RIR 4-8
Cable Curls 1 RIR 4-8
Leg Extension - Unilateral 1 RIR 4-8
One Legged Leg Curl 1 RIR 4-8
Single Legged Calf Press (on Leg Press) 1 RIR 4-8

Day 4 REST

Day 5
Full Body C Sets Reps
Calf Press 1 RIR 4-8
Hip Thrusts 1 RIR 4-8
Seated Leg Curls 1 RIR 4-8
Hack Squat - Reverse Banded 1 RIR 4-8
Machine Overhead Press 1 RIR 4-8
Pec Deck 1 RIR 4-8
Reverse Pec Deck 1 RIR 4-8
Cross Body Tricep Extension 1 RIR 4-8
Hammer Curls 1 RIR 4-8

Day 6 REST
Day 7 REST
Paul Carter – GARAGE GANGSTERS – FULL BODY 1.0

Day 1
FULL BODY A Sets Reps
Upperback Dumbbell Row 1 RIR, 1 Failure 4-8
Banded Leg Extension 1 RIR, 1 Failure 4-8
Landmine Hack Squats 1 RIR, 1 Failure 4-8
Landmine Clavicular Press 1 RIR, 1 Failure 4-8

Day 2 REST

Day 3
FULL BODY B Sets Reps
Heel Elevated Front Squat 1 RIR, 1 Failure 4-8
Kelso Shrug 1 RIR, 1 Failure 4-8
Db Bent Lateral Raise 1 RIR, 1 Failure 4-8
Banded Dips 1 RIR, 1 Failure 4-8

Day 4 REST

Day 5
FULL BODY C Sets Reps
Banded Leg Curls 1 RIR, 1 Failure 4-8
Heel Elevated Split Squats (quads) 1 RIR, 1 Failure 4-8
60 Degree Y Raises 1 RIR, 1 Failure 4-8
Barbell Curls 1 RIR, 1 Failure 4-8

Day 6 REST
Day 7 REST
Paul Carter – GARAGE GANGSTERS – POWERBUILDING 1.0

Squat, Presses and Rows: Explosive Concentric

Day 1
Squat Pull Sets Reps
SSB Squats (Balanced) 5-2 5x 5 (60%RM) week 1
5x 5 (60%RM) week 2
5x 4 (70%RM) week 3
5x 3 (80%RM) week 4
3x 3 (90%RM) week 5
3x 2 (95%RM) week 6
3x 2 (100%RM) week 7
2x 3 (100%RM) week 8
2x 3 (100%RM) week 9
Trap Bar Deadlift - Balanced 2-1 2x 3@6RPE week 1
2x 3@6RPE week 2
2x 3@7RPE week 3
2x 5@7RPE 1x 3@8RPE week 4
1x 5@8RPE week 5
1x 3@8RPE week 6
1x 3@8RPE week 7
1x 3@9RPE week 8
1x 3@9RPE week 9
Banded Rack Deadlifts - Below The 1 1x 3@7RPE week 1
Knees 1x 3@8RPE week 2
1x 3@8RPE week 3
1x 5 (same load past weeks) week 4
1x 5@10RPE week 5
1x 5@10RPE week 6
1x 5@10RPE week 7
1x 5@10RPE week 8
1x 5@10RPE week 9

Day 2 REST
Day 3
Push Sets Reps
Incline Barbell Press week 1 2 1x 3 (80%RM), 1x 8-12@RIR2 week 1
Reverse Grip Barbell Bench week 2 1x 3 (80%RM), 1x 8-12@RIR2 week 2
Barbell Bench Press week 3 1x 3 (80%RM), 1x 8-12@RIR2 week 3
Incline Barbell Press week 4 1x 3 (80%RM), 1x 6-10@RIR1 week 4
Reverse Grip Barbell Bench week 5 1x 3 (80%RM), 1x 6-10@RIR1 week 5
Barbell Bench Press week 6 1x 3 (80%RM), 1x 6-10@RIR1 week 6
Incline Barbell Press week 7 1x 5@RIR0, 1x 6-10@RIR1 week 7
Reverse Grip Barbell Bench week 8 1x 5@RIR0, 1x 6-10@RIR1 week 8
Barbell Bench Press week 9 1x 5@RIR0, 1x 6-10@RIR1 week 9
Dumbbell Front Raise 1 Failure 6-10
Incline Db Laterals 1 Failure 6-10
Banded Cross Body Extensions 1 Failure 6-10
Pullover And Press 1 Failure 6-10

Day 4 REST

Day 5
Legs Back Sets Reps
Banded Leg Extension 1 Failure 8-12
Banded Leg Curls 1 Failure 8-12
Home Glute Raises 1 Failure 8-12
Reverse Banded Chins 1 Failure 6-10
Upperback Dumbbell Row 1 Failure 6-10
Kelso Shrug 1 Failure 6-10
Barbell Curls 1 Failure 6-10

Day 6 REST
Day 7 REST