Block 4 (Weeks 13-18) - 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. This is a 6-week block instead of the usual 4: the 5th week is an AMRAP 'test' week on the biggest compound lifts, and the 6th week is a well-deserved deload week. 2. The reps of each set decrease from 8-10 reps per set to 6-8 reps per set to encourage the lifting of heavier weights. 3. Additional form-focused lifts are introduced - this block introduces the dumbbell front rack squat and longer paused work in the bench press. This 6-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