Block 9 - Muscle Hypertrophy - Home/Dumbbells/Bands This ninth 4-week block progresses on the last/eighth 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 in regards to your FORM. This block brings back the paused squat, paused bench press, and paused deadlift so you can directly see how your form on these technical lifts directly compares to where you started with them in Block 2! The reps of each set of the compound lifts change from 10-12-15 reps per set to simply 12 reps per set on the compound lifts, to encourage progressive overload. 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