- Length
- 10 weeks
- Frequency
- 5 days a week
- Per session
- 35 to 40 minutes
- Available on
- CGX
01 · What this program is
Play is a ten-week hypertrophy Program for intermediate and advanced lifters. Fifty workouts, five days a week. Each session opens to a different training method or style: complexes, pre and post exhaust, tri-sets. The goal stays the same; the approach changes.
The Program assumes the movement competence and self-awareness to maintain technique under fatigue. Two upper-body sessions, two lower-body sessions, one full-body session each Friday. No jumping. High intensity, low impact.
02 · Program structure
Five workouts a week. Two upper-body, two lower-body, one full-body Friday. Each session is built around a specific intensity method, revealed on the day. Step-ups can be performed without momentum; no jumping anywhere.
Intensity and intention.
03 · Equipment
Required
- A pair of dumbbells
- A glute band
- A mat
Optional
- 4 ft barbell plus plates
- Stable chair or bench (adjustable bench used flat or upright only, never inclined)
- Yoga blocks
- Push-up bars, dip bars, wedges
- Stability ball
- Wrist straps, barbell pad, heavier dumbbells
04 · A note from Caroline
Resistance training and all types of exercise should add to your life. Remember that having fun and staying safe should be at the forefront of your mind with every rep.
Play. Ten weeks.
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