Block 6 (Weeks 25-28) - Muscle Hypertrophy, Home/Dumbbells/Bands 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