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Caroline DruryCaroline Drury
/Block 8 - Gym

Block 8 - Gym

Weight Loss with Caroline Drury

Block 8 (Weeks 29-32) - Muscle Hypertrophy - Gym/Machines/Barbell This eighth 4-week block progresses on the last/seventh 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. And good news! This is another benchmark block, meaning that it’s designed to give you an opportunity for a direct comparison to where you started regarding your STRENGTH. The reps of each set of the compound lifts increase from 12 reps per set to 10-12-15 reps with decreasing weights per set, but do not forget about progressive overload from week to week! 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 (50)

Week 1 • Day 0
0/5
0
1 min
Week 1 • Day 1
0/5
0
15 min
Week 1 • Day 1
4.75/5
1
45 min
Week 1 • Day 2
0/5
0
15 min
Week 1 • Day 2
4.75/5
1
45 min
+45 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

K
Kimberly 2d ago
Hard today😭. Tried to talk myself out of most of it, but pushed through so I could check the boxes.
K
Kimberly 3d ago
A tad weaker on booty machine (barbell hip thrusts) since my quad strain, but I’ll get back strength soon enough. Also, I’m learning to switch out lifts for a bit more challenge. So fun!! Thanks for the formats!!🤗
K
Kimberly 5d ago
Couldn’t bench press today with bar, but got it all done.🙃
K
Kimberly 6d ago
I like this workout. Nothing fancy, yet effective. 15 reps were just enough today. I can progress next week with a tad more weight. Thanks, Caroline!🫶🏼
K
Kimberly 8d ago
High rep ranges for deadlifts are no joke🫠.
K
Kimberly 9d ago
High rep sets😭😭😭