Caroline Drury
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Block 3 - Home | Dumbbell
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🟣 Block 3 (Weeks 9–12): Slowing Down to Get Strong
This third 4-week block builds on the strength and skill developed in Block 2.
We continue following the core format—
Activation lift → Main compound lift → Accessory work—
but with key progressions designed to push you further:
Reps drop to 8–10 per set, encouraging you to increase weight and build strength within the hypertrophy range.
Slow tempo work is introduced to improve control, increase time under tension, and challenge both your muscles and your focus.
You’ll see tempo squats, tempo bench press, and tempo deadlifts added to your training.
🟣 The training split remains:
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 is designed to be completed in 35-45 minutes when rest periods are followed.
As always, each workout centers around a compound lift—squat, bench press, deadlift, overhead press, chin-up (assisted), or hip thrust. These lifts are repeated from block to block so you can track long-term progress and continually build skill and strength.
This block asks for more focus, more intention, and more time under tension. Set the tone. 🔥
—Caroline
Goal:
Weight Loss
Weight Loss
Bikini Body, Weight lifting, Full Body
4 weeks program
5 days/week
30-45 mins
Level:
All Levels
All Levels
Goal:
Weight Loss
Weight Loss
Bikini Body, Weight lifting, Full Body
4 weeks program
5 days/week
30-45 mins
Level:
All Levels
All Levels
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Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
App Features
Nutrition
Learn exactly what to eat when, get grocery lists, and more
Streaks
Make sure you stay on track with your goals
Video Workouts
Easy-to-follow videos for every workout in the app
Community
Connect with supportive, real people
Tracking
Track your progress and share it to Instagram
Offline Downloads
Workout anywhere - even without internet connection
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Nutrition
Learn exactly what to eat when, get grocery lists, and more
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About Caroline Drury
It's so nice to meet you
Hi, I’m Caroline—Founder of Beyond Before and After and Co-Founder of MacroPath nutrition + meal planning app. I know what it’s like to look in the mirror and think, “Where did I go?”
I created this app because true transformation goes BEYOND a “before” and “after” photo.
The real change happens in the middle—through the habits you build, the confidence you gain, and the strength you feel.
Here, you’ll get smart strength training, macro-based nutrition, mindset coaching, and a supportive community so you can stop “starting over on Monday” and create lasting results.
I'll be with you eery step of the way and I'm excited to see what you do!
Always in your corner,
Caroline 💜
Frequently asked questions
How does the app work?
When you join, you’ll start with 'Your First 7 Days, then move through your first 4, 8, and 12 weeks, and beyond.
And as a subscriber you’ll get:
- Daily Support: Community check-ins for motivation and accountability.
- Weekly Coaching: Technique tips, mindset drops, and form feedback.
- Monthly Themes & Group Call: New themes and a live group call on the first Wednesday of each month at 5 pm EST.
- Quarterly Challenges: Fun challenges to push your limits and keep you motivated.
- Yearly App-iversary: A special October celebration for the app’s anniversary.
Within the app you'll have structure, support, and a community in your corner—just show up and follow the plan.
How is the strength training structured?
All programming is built in 4-week training blocks that progresses in a linear system and emphasizes compound lifts like squats, deadlifts, overhead presses, and pulls. Each 4-week block builds on the one previous so that you keep progressing for as long as you are using the app.
How many days a week do I have to workout?
As many or as few as you want to, but a minimum of 3 is recommended.
Some women follow the plan exactly as is, and some women use the strength training workouts as a supplement to an established yoga or pilates program. All of this is ok! I just care that you are strength training. 💪
-If you can train 5 days a week, follow the program exactly as written.
-If you train 3–4 days a week, just do the workouts in order on the days you can. This will turn a 4-week block into a 5–7 week block, but that’s totally fine! You’ll still hit all major muscle groups and will get great results.
I’m a total beginner to strength training. Is this for me?
YES! I'd love to have you! If you’re brand new, your only focus at first will be on completing the 12-week Comeback System and building the habit of just showing up for yourself.
Remove as much friction as possible—train at home, do it in your pajamas, and schedule your training and steps in your calendar.
As for LEARNING how to strength train safely, every exercise has audio and video coaching on how I see women doing the exercise wrong and how to correct it. You'll be guided and taught every step of the way.
And if you need more help, you can message m directly! Lean into the community, join the monthly calls, and send me DMs in the app if you need help.
I’m a runner. How do I train in your app?
Welcome, runners! The strength training system in Beyond Before & After is a perfect way to establish a foundational strength training program to prevent injuries and become an overall stronger runner.
As a runner, instead of doing all 5 workouts each week, do just 3 or 4 in the order they're written on the days you can strength train. This structure will turn a 4-week block into a 5- or 6-week block, and that’s totally fine!
My programs are methodical and built around the big, compound lifts like squats and deadlifts, even if you only get in 3 weight workouts a week, you’re still hitting all major muscle groups and getting a ton of benefits to help you become a stronger runner.
What equipment do I need?
It depends where you want to train! Every 4-week block has two identical options, same workouts, just different equipment.
GYM program – Uses barbells and machines, great for gyms or well-equipped home setups.
HOME program – Uses dumbbells and minimal gear. Perfect for home workouts or beginners at the gym.
Recommended HOME equipment:
-Dumbbells (start with pairs from 5–25 lbs)
-Booty bands
-Suspension trainer (TRX-style)
-Adjustable bench
-Swiss/stability ball (optional)
Do I need a gym membership?
Only if you want to follow the GYM program. The HOME program can be done anywhere.
I travel a lot for work, will this work for me?
YES! What my travel-busy ladies do is that when they are at a hotel gym, they do the "home/dumbbell' program because it directly mirrors the gym/barbell program. Same workouts different equipment - so while they travel they switch over to the home/dumbbell program to keep progress going!
Worried about sketchy wifi? You can download all the workouts to the app for offline use. Easy peasy.
Can I try the app before I commit to a subscription?
Yes! Get 7 days free to explore everything before committing.
How much does a subscription cost?
Only $29.99/month—just $1/day!
Or save more with the annual plan and get the equivalent of 2 months FREE!
How much cardio do I have to do?
It depends on your goals. I cover all of this in the Strength Training 101 series inside the app—so you’ll know exactly how to adjust your cardio over time.
I want to get strong, not thinner. Is this right for me?
YES! In the section of the app called "Seasons of Weight Loss", you'll want to learn about Body Recomposition. This will guide you on how to get STRONG while staying lean.
I need to Reverse Diet. Do you have guidance on this?
YES! This is something I LOVE to work with women on. If you've been chronically dieting or eating in a deficit for a long period of time this is your place 💜
In the section of the app called "Seasons of Weight Loss", you'll want to learn about Reverse Dieting - I have a whole PDF and video guide to walk you through this. This will walk you through how to reverse diet successfully to heal your metabolism.
Caroline, you're Canadian. Why do you charge in USD?
USD is the standard global business currency and I have subscribers in the app from all over the world. 🌎
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