Caroline Drury
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Block 3 - Home
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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
Goal:
Weight Loss
Weight Loss
Full Body
4 weeks program
5 days/week
30-45 mins
Level:
All Levels
All Levels
Goal:
Weight Loss
Weight Loss
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
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About Caroline Drury
Online personal trainer
Hi! My name is Caroline and I am a Fitness and Transformation coach for women 40+, although most of my clients range from 50-70 years old!
I provide no nonsense strength training programs for women who have tried everything else, and are at the age to have the WISDOM to know they need better.
No more fad programs, no more fad diets, just strength training programs put together in the organized and strategic manner for which I’m known, to get women the results they want.
I’ve also paired this with in depth educational content on Macros and Strength Training Fundamentals. The women who do my training programs are highly intelligent and are looking for knowledge in the area of fitness; they want to know the WHY behind the HOW.
I began my fitness journey when I was the Chief of Staff at the parent company to six film companies in Toronto, Ontario, Canada, so I know what it’s like to be a busy woman.
Therefore, my programming is strategic, straight forward, organized and methodical, and each training block is designed to flow from one to the other so that you can finally abandon the “8 week” or “6 week challenges” that never give you lasting results.
Join me and I’ll make sure you have everything you need to get the fitness and physique results you want, then get back to the business of living; living Beyond Before and After.
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