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Caroline DruryCaroline Drury
/Block 3 - Gym

Block 3 - Gym

Weight Loss with Caroline Drury

Block 3 (Weeks 9-12) - Muscle Hypertrophy This third 4-week block progresses on the second 4-week block. It follows much of the same structure as the last 4-week training block, beginning with an activation lift > main compound lift > accessory work, but you will see some notable changes and additions: 1. The reps of each set decrease from 10-12 reps per set to 8-10 reps to encourage heavier weights 2. Additional form-focused lifts are introduced - this block introduces SLOW TEMPO work: tempo squats, tempo bench presses, and tempo deadlifts, in addition to the main compound lift and accessory work. 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 45-60 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 (squats, bench press, hip thrust, overhead press, (assisted) chin-ups, deadlift), which you will see repeated in every training block I write. This gives the lifter an organized structure that flows from one block to the next to strategically measure progress in their lifts over extended periods of time. 🔥 Enjoy! - Caroline

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Sessions (50)

Week 1 • Day 0
5/5
2
1 min
Week 1 • Day 0
5/5
3
1 min
Week 1 • Day 1
5/5
2
15 min
Week 1 • Day 1
4.87/5
3
45 min
Week 1 • Day 2
5/5
2
15 min
+45 sessions more

Details

Category
Full Body
Duration
4 weeks, 5 days/week, 30-45 min
Level
All Levels
Location
Gym
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Comments

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Sandra 4d ago
I really enjoyed this work out and I truly appreciate how well you explain proper form for each exercise 🙏🙏🙏 thank you Caroline💗
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Sharon 8d ago
7000 steps
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Sharon 24d ago
Walk 7000 steps
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Sharon 25d ago
9000steps
S
Sharon 1mo ago
Hungry!! No fuel left 😬
S
Sharon 1mo ago
7000 steps