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Caroline DruryCaroline Drury
/Block 3 - Home

Block 3 - Home

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
1
1 min
Week 1 • Day 1
5/5
1
15 min
Week 1 • Day 1
4.97/5
3
45 min
Week 1 • Day 2
5/5
0
15 min
+45 sessions more

Details

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

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Sharon 12d ago
Gardening for 4 hours
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Jamie 19d ago
Boy, that last superset was way harder than it looked! I felt uncoordinated, but by the third set was making progress in my form.
S
Sharon 21d ago
Worked out in friends garage with what was available- getting it done
S
Sharon 21d ago
6500 steps
J
Julie 2mo ago
Nice to be back at it after a couple of weeks of being under the weather! Feels so good!🥰
K
Karen 2mo ago
Small/huge victory for me today on split squats. I’m not attempting the Bulgarian split squats yet. I did regular ones with no weights and I was actually able to get me knee to the ground on each side. When I started this program, I was a distance away from that. Next week I’ll add weights. Whoopi!