Block 1 (Weeks 1-4) - Muscle Hypertrophy This is the block to start with whether you are new to lifting or an intermediate or advanced lifter. This first 4-week training block introduces you to the organized structure by which I program: activation lift > main compound lift > accessory work. For this first block, every set is structured as: 3 sets 15 reps controlled tempo The higher reps allow beginners many opportunities to learn the lift and practice their form. For intermediate or advanced lifters used to lifting at lower reps and higher weights, the higher reps force you to lower the weight and hone in on your form, and see when and where any breakdowns might occur. This 4-week training block is a five-day training split (quad-focused, chest &  triceps, glutes & shoulders, back & biceps, hip hinge & glutes) with 5-6 exercises a day and can be completed in 35-45 minutes if you stick to the prescribed rest times (put your phone away and get to work!). Each workout centres around a main compound lift, which is an exercise that uses multiple joints. These exercises are squats, bench presses, hip thrusts, overhead presses, (assisted) chin-ups, and the deadlift. You will see these lifts repeated in every training block I write. This gives the lifter an organized structure that flows from one block to the next, allowing her to strategically measure her progress in these lifts over extended periods of time. So don’t be fooled by this first block's "basic” nature. It’s my favourite block because it is so basic yet effective. It will challenge you, maybe mentally more than physically, but I promise it will put you to work. 🔥 Enjoy! - Caroline