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Caroline DruryCaroline Drury
/Block 4 - Gym

Block 4 - Gym

Weight Loss with Caroline Drury

Block 4 (Weeks 13-16) - Muscle Hypertrophy This fourth 4-week block progresses on the last/third 4-week block in the Beyond Before and After training sequence. Each workout session 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 8-10 reps per set to 6-8 reps per set to encourage lifting heavier weights. 2. Additional form-focused lifts are introduced—this block introduces the Zercher squat to box, longer paused bench press work, and banded deadlift work to assist in teaching tightness in the lats. This six-week training block is a five-day training split (quad-focused, chest and triceps, glutes and shoulders, back and biceps, hip hinge and glutes) with 5-6 exercises a day. It 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 is 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
3
1 min
Week 1 • Day 0
5/5
3
1 min
Week 1 • Day 1
5/5
3
15 min
Week 1 • Day 1
4.85/5
3
45 min
Week 1 • Day 2
5/5
2
15 min
+45 sessions more

Details

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

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Sharon 3d ago
Awesome Caroline! I hadn’t realised I like staying in a rut block 3 I miss you!!! Seriously I am loving having a new challenge each block keeps my body on its toes🥰🌸
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Sharon 3d ago
Afternoon walk 7000 steps
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Sharon 4d ago
Had a rest day Wednesday as needed to help my dad. So lucky to still have him in my life🌸
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Sharon 4d ago
Couldn’t do all the sets! So the challenge is on - to improve these areas! Getting stronger everyday
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Patricia 4d ago
Wonderful
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Sharon 7d ago
Wow that leg press was hard especially when I didn’t read 40 reps and tried to do 80kg!! Got to 20 reps! Then changed weights.😂😂😂