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Caroline DruryCaroline Drury
/Block 6 - Gym

Block 6 - Gym

Weight Loss with Caroline Drury

Block 6 (Weeks 21-24) - Muscle Hypertrophy This sixth 4-week block progresses on the last/fifth 4-week block in the Beyond Before and After strength training sequence. Each workout session follows much of the same structure as the previous 4-week training blocks, 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 7 reps per set to 8 reps per set to encourage lifting more volume, but do not forget about progressive overload! 2. Additional form-focused lifts are introduced - this block introduces the cable belt squat, the pinned bench press, and the sumo stance deadlift. 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 (49)

Week 1 • Day 0
5/5
2
1 min
Week 1 • Day 1
5/5
1
15 min
Week 1 • Day 1
5/5
3
45 min
Week 1 • Day 2
5/5
1
15 min
Week 1 • 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
Gym
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Comments

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Sarah 5d ago
Did fine today. Hamstring curls hard
S
Sarah 17d ago
Solid
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Sarah 18d ago
Felt pretty good today!
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Sarah 23d ago
Goood.
A
April 24d ago
🍑 on 🔥😂
S
Sarah 24d ago
Solid