- Length
- 6 weeks
- Frequency
- 5 days a week
- Per session
- 35 to 40 minutes
- Available on
- CGX
01 · What this program is
Unleash is a six-week hypertrophy Series structured around intensity techniques. Thirty workouts, five days a week. Each session opens with myofibrillar work, then transitions into sarcoplasmic training with rest-pause sets, mechanical drop sets, antagonist supersets, and partials.
The Series is the inverse rhythm of IRON: where IRON is majority myofibrillar with sarcoplasmic at the close, Unleash is majority sarcoplasmic. Two upper-body sessions, two lower-body sessions, one full-body Friday.
02 · Program structure
Five workouts a week. Heavier loads at the start of each session (lower reps), then majority sarcoplasmic work at higher reps with shorter rest. Intensity techniques: pre-exhaust, mechanical drop sets, rest-pause, antagonist supersets, partials, negatives, constant tension.
Make that last rep indistinguishable from the first.
03 · Equipment
Required
- A pair of dumbbells
- A glute band
- A mat
- A stable chair, bench, or box
Optional
- Yoga block
- Wrist straps
- Barbell
- Dip bars
- Push-up bars
- Hip thrust barbell pad
04 · A note from Caroline
Have fun with your training, try not to overthink it, and put in the work during those heavier sets at the beginning before the real fun begins. Bring the intensity, seek out the challenge.
Unleash. Six weeks.
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