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Caroline DruryCaroline Drury
/Block 5 - Home

Block 5 - Home

Weight Loss with Caroline Drury

Block 5 (Weeks 17-20) - Muscle Hypertrophy This fifth 4-week training block progresses on the last 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 increase from 6-8 reps per set to 7 reps per set. 2. Additional form-focused lifts are introduced - this block introduces the front squat, decline work in the bench press, and we see the return of the paused deadlift, like we saw in training block 2 This 4-week training block is a five-day training split (quad-focused, chest &Β Β 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. πŸ”₯ Enjoy! Caroline

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Sessions (49)

Week 1 β€’ Day 0
5/5
0
1 min
Week 1 β€’ Day 1
5/5
0
15 min
Week 1 β€’ Day 1
5/5
3
45 min
Week 1 β€’ Day 2
5/5
0
15 min
Week 1 β€’ Day 2
5/5
2
45 min
+44 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

H
Heather β€’ 1d ago
Hi Caroline, can you help me understand the rep count for the hamstring curls? Set 3 says 20 rep at reduced weight, rest 30 sec and then β€œstart again”. I’m not sure what to start again? Thanks!
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Enji β€’ 2d ago
Love ending the week with Hamstrings & Glutes feeling so strong!! πŸ’ͺπŸΌπŸ‹πŸ½β€β™‚οΈπŸ™πŸΌ
J
Julie β€’ 3d ago
Always a good workout! Done! πŸ‘πŸ»
E
Enji β€’ 7d ago
Day 1 Quads are a killer each and every time !!πŸ˜…πŸ˜±πŸ’ͺ🏼
E
Enji β€’ 10d ago
Love D6! First time using a barbell for all 3 deadlifts πŸ‹πŸ½β€β™‚οΈπŸ’ͺ🏼πŸ’ͺ🏼 Love that we can refer to gym version for other exercise options!!
H
Heather β€’ 11d ago
Excellent and efficient workout! I can move easily from one exercise to the next. The Bradford presses are a new favorite!