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