Hot Seller

Yoke Squad

Lift Run Bang

Bodybuilding

Coach

Paul Carter

Yoke Squad is all about getting as jacked as possible, as fast as possible, in the most efficient way possible.

We'll focus on proper bio-mechanics to target the specific tissue you're looking to grow and help you understand how to perform the movements in a way that fits your individual structure.

This means understanding what it means to train with enough effort to stimulate real, meaningful muscle growth.

We'll leverage things like tempo and intensity techniques to drive that stimulus while you're at home, and give the muscle no other option but to adapt and grow.

The synergy of these components is what makes this programming so incredibly effective for hypertrophy.

Expect a combination of single and multi-joint movements performed with efficiency. Expect to work harder than you ever expected you could. Expect results to come faster than you ever thought possible.

$33 / mo

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Get As Jacked As Possible

Stop wasting time on training programs and training partners that don't demand your best.

Direct Access to Me

No more training in isolation, guessing what to do or how to do it.

Be Part of The Team.

Train with a community that trains as hard as you do.

Less than $1/day

The best value on the planet

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.

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.

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

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Cables // Barbell // Dumbbells // Plate Loaded Machines

Sample Week

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

Sunday

Week 2 Day 7 - Cardio

Cardio

1 x 45:00

Monday

Week 3 - Intensification - Chest Shoulders Triceps Back 1

Reverse Band Incline Press

15, 12, 10, 8, 15

Loaded Pec Stretch

1 x 1:00

Side Laterals (cable preferred)

12, 10, 8, 20

Deltoid Stretch

1 x 60

Dips

8, 6, 15

Triceps Stretch

1 x 1:00

Cable Lat Rows

10, 8, 6, 15

Rack Chins

10, 8, 15

Lat Stretch

1 x 60

Tuesday

Week 3 - Cardio

Cardio

1 x 45:00

Wednesday

Week 3 - Intensification - Biceps Forearms Calves Legs 1

Barbell Curls

10, 8, 6, 20

Hammer Curls

10, 8, 12

Biceps Stretch

1 x 00:60

Standing Calf Raises

3 x 10

Seated Hamstring Curl

10, 8, 6, 4, 20

1 1/2 Rep Hack Squats - Quad bias

5, 4, 2, 6

Quad Stretch

1 x 60

Thursday

Week 3 - Intervals/Cardio

Friday

Week 3 - Intensification - Chest Shoulders Triceps Back 2

Converging Chest Press - Sternal

15, 12, 10, 8, 15

Loaded Pec Stretch

1 x 1:00

Machine Overhead Press

10, 8, 6, 15

Deltoid Stretch

1 x 60

PJR Pullovers

10, 8, 6, 20

Triceps Stretch

1 x 1:00

Incline Bench Lat Pulldowns

12, 10, 8, 15

Chest Supported Row - Upperback

10, 8, 4, 6, 12

Lat Stretch

1 x 60

Saturday

Week 3 Day 6 - Cardio

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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Click below to get started!

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FAQs

Is Paul really programming and 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 will I need to do this?

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 jump in?

Ideally, you're joining us in the beginning of a new cycle. Cycles will start every 8-12 weeks. At $27/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

Jason Hulme

Yoke Squad Member

Verified Athlete

"I love the way this works. I'm driven to stay with the training and it's motivating me to crush it. I love the stat tracking, etc. This has been all-around my all-time favorite way to train, ever. Thank you PC for doing this for us!"

Sam Sparks

Yoke Squad Member

Verified Athlete

"This workout is legit. Steps per day; same. Diet; slight bump up in carbs; results: weight down and visibly leaner. Thanks for the solid program and coaching Paul!"

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When you join a team you’re getting more than programming, you’re joining an online community.

Yoke Squad