🟣 Block 1 (Weeks 1–4): Laying the Foundation Welcome to your first 4-week training block in living Beyond Before and After! Whether you're brand new to lifting or a seasoned lifter returning to structure, this is where we start. This 4-week block introduces the foundational format you'll see in all future blocks: Activation lift → Main compound lift → Accessory work For the main compound lift - to encourage progressive overload, without having to think too much, over the course of the 4-weeks you will progress from 8 reps for 3 sets in the first week up to 15 reps for 3 sets in the 4th week. Don’t underestimate this block’s simplicity. It’s intentionally basic but incredibly effective. It builds the foundation you’ll return to again and again throughout all of the strength training my program. The higher rep range gives beginners time to practice form and build movement patterns. For experienced lifters used to heavier, lower-rep training, these 15-rep sets will challenge you in a different way—forcing you to drop the weight, focus on tempo, and identify where form breaks down. 🟣 This block follows a 5-day training split: Day 1: Quads Day 2: Chest & Triceps Day 3: Glutes & Shoulders Day 4: Back & Biceps Day 5: Hip Hinge & Glutes Each workout includes 5–6 exercises and can be completed in 35–45 minutes if you stay focused and stick to rest times. At the center of each workout is a compound lift—a multi-joint movement like squats, bench press, deadlifts, chin-ups, overhead press, and hip thrusts. These lifts repeat across all training blocks so you can track progress in strength and form over time. 🔥 Let’s go. —Caroline