Carter often recommends a 3-day split, such as the one found in his Jacked in 3 guide , which alternates upper and lower body focuses: Workout Type Key Movements Format Example Bench Press, Overhead Press, Lat Pull-downs
Most lifters track total pounds lifted (tonnage). Carter’s PDFs instruct you to track effective reps (reps above 70% of your max). If the PDF says 40 reps @ 75%, that is your goal. Do not compensate by doing 30 reps @ 85%. Base Building Paul Carter Pdf Files
: Carter emphasizes the importance of viewing base building as a long-term process. Quick fixes and short-term programs are discouraged in favor of sustained development over months or even years. Carter often recommends a 3-day split, such as
: Focuses heavily on compound movements (Squat, Bench, Deadlift, Overhead Press) to build total-body mass and strength. Do not compensate by doing 30 reps @ 85%
The goal is to move the bar with high velocity, typically training below 80% intensity to allow for maximum bar speed and technique improvement.
Explicitly bodybuilding-style work focused on hypertrophy.