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Caroline DruryCaroline Drury
/Block 7 - Gym

Block 7 - Gym

Weight Loss with Caroline Drury

Block 7 (Weeks 25-28) - Muscle Hypertrophy - Gym/Machines/Barbell This seventh 4-week block progresses on the last/sixth 4-week block in the Beyond Before and After strength training sequence. Each workout session follows 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 of the compound lifts increase from 8 reps per set to 10 reps per set to encourage lifting more volume, but do not forget about progressive overload! 2. You’ll also see the introduction of a GIANT set on the quad-focused day. This will surely be a quad-burner to spark muscle growth in the best way possible! Make sure you have a good post-workout meal on those days, especially! 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 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 (49)

Week 1 • Day 0
5/5
1
1 min
Week 1 • Day 1
5/5
0
15 min
Week 1 • Day 1
4/5
2
45 min
Week 1 • Day 2
5/5
0
15 min
Week 1 • Day 2
4.88/5
3
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

S
Sarah 2d ago
Did ok but flagged in abs at end of
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Teresa 11d ago
Left shoulder pain caused me to only do 4 sets and last set reduced weights
K
Kimberly 16d ago
Oh how the those 4x20 supersets really challenge me.😰 I hate them, but love when I can check the boxes.🙃
K
Kimberly 18d ago
Good! I haven’t hit my high on hip thrusts in a month, but today I felt like I could…I just didn’t want to re-aggravate my quad. I felt stronger in upper body, though. Without this program I think I would’ve lost my steam completely. You keep pushing me to show up, Caroline.👊🏼 Thank you!☺️
K
Kimberly 20d ago
Good! Finally getting mobility back in my strained quad. Adjusted the workout a little.👍🏼
K
Kimberly 22d ago
Just right today. Went up 10lbs in deadlifts.😁