- Length
- 10 weeks
- Frequency
- 5 days a week
- Per session
- 40 to 45 minutes
- Available on
- CGX
01 · What this program is
Intent is a ten-week hypertrophy Program structured around upper-body and lower-body splits with three volume variations: lower, moderate, and higher. Fifty workouts, five days a week. Every six days completes one rotation of three upper and three lower body workouts.
The Program is for lifters who want a deliberate, alternating approach to volume. Newer or experienced. Sessions run forty to forty-five minutes and close with one big complex finisher.
02 · Program structure
Upper and lower body split on rotation. Each rotation runs lower volume, moderate volume, higher volume across six days. The last set of every workout is a four-minute complex finisher; on lower-volume days the complex is core and abs.
Make every single rep count.
03 · Equipment
Required
- A pair of dumbbells (lighter and heavier pair)
- A mat
- A glute band
- A stable chair, bench, or box
Optional
- Yoga block
- Wrist straps
- Barbell
- Dip bars
- Push-up bars
- Hip thrust barbell pad
- Wedges
- Stability ball
04 · A note from Caroline
Don’t skip on any range of motion to hit a certain rep range. Continue to practise those movements, try to imagine your muscles lengthening and shortening, and explore different positions that work best for you.
Intent. Ten weeks.
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