THE INTENT BEHIND THE
INTENSITY
Fifty new workouts over ten weeks
WK 5
WK 7
Rest/active rest
day
Seek out the
challenge
Quality over qty
S
Upper body
'moderate
volume'
Rest/active rest
day
4
Lengthened
emphasis
11
12
13
Lower body
'higher volume'
Upper body
'higher volume'
Lower body
'lower volume'
Like step ups...
you'll love this
one!
Big shoulder pump
Zero stretch reflex
22
23
Lower body
'moderate
volume'
Upper body
'moderate
volume'
RDLS, hip thrusts &
lots of lunges!
Don't lose out on
mechanical tension
on way down
Plenty of glutes
but quad finisher
31
32
33
Lower body
'lower volume'
Upper body
'lower volume'
Deadstops &
deadlifts
Splitting up Arnold
press
Lower body
'higher volume'
Lower body
'moderate
volume'
Rows & flyes 'The
stretch'
14
Rest/active rest
day
24
Rest/active rest
day
42
43
Lower body
'higher volume'
Upper body
'higher volume'
Lower body
'lower volume'
Tension to the
quads
Mostly arms but
stimulating the rest
Squat, bridge, RDL
& lunge
Upper body
'higher volume'
Rest/active rest
day
It's all in here
34
Rest/active rest
day
Upper body
'moderate
volume'
Rest/active rest
day
Imagine a glass of
water on back
44
Rest/active rest
day
Upper body
'lower volume'
First single arm
pressing of ‘intent.’
T
W
T
Rest/active rest
day
6
7
8
Lower body
'higher volume'
Upper body
'higher volume'
Lower body
'lower volume'
Upper body
'lower volume'
Quads & glutes
circuit
Longest bicep
finisher
Beginning with
bridges
Take the harder
route
16
17
18
Upper body
'moderate
volume'
Lower body
'higher volume'
Upper body
'higher volume'
'Metabolite
inducing bridges'
to end
Extra attention to
side delts
9 sets of thrusts…
or is it?
Arms specific
included
25
26
27
Lower body
'lower volume'
Upper body
'lower volume'
Lower body
'moderate
volume'
Upper body
'moderate
volume'
Not WHAT you
lift...HOW you lift
Intentionally
making it
challenging
Lunges &
bridges... and
abductions
Rear delt reps
36
37
38
Lower body
'higher volume'
Upper body
'higher volume'
Lower body
'lower volume'
Upper body
'lower volume'
Emphasised
lengthening of
quads
21's within the
finisher
Pausing in the
lengthened
position
Pre-exhaust chest
to begin
46
Upper body
'moderate
volume'
Bulgarian Lunges
to begin
The delts getting
most of attention
47
48
Lower body
'higher volume'
Upper body
'higher volume'
Causing wear &
tear to our glute
band
Change in ROM &
tempo
The intent. program by Caroline Girvan will be exclusive to the CGX platform and released daily as scheduled beginning April 1, 2024.
All rights reserved. Copyright © 2024. www.cgxapp.com
S
Lower body
'moderate
volume'
Rest/active rest
day
Lower body
'lower volume'
20
Rest/active rest
day
Deadstops,
unilateral and abs
Lower body
'higher volume'
30
Rest/active rest
day
4 compounds & 1
isolation
Lower body
'moderate
volume'
40
Rest/active rest
day
Heightened glute
activation
Lower body
'lower volume'
Become
comfortable with a
pause
Upper body
'moderate
volume'
Beginning &
ending with delts
49
Rest/active rest
day
Upper body
'higher volume'
Preferentially the
arms
39
Rest/active rest
day
Upper body
'lower volume'
All about
lengthening
29
Rest/active rest
day
Upper body
'moderate
volume'
Concentric slowing
19
Rest/active rest
day
S
10
Ballpoint 15-20 rep
28
35
Lower body
'moderate
volume'
F
9
Lower body
'moderate
volume'
45
Rest/active rest
day
M
5
15
Rest/active rest
day
Around the Worlds
in 2 minutes...
75% unilateral
41
Upper body
'lower volume'
S
WK 2
Upper body
'lower volume'
F
WK 4
Lower body
'moderate
volume'
3
Lower body
'lower volume'
21
WK 9
T
WK 6
2
W
WK 8
WK 3
WK 1
1
T
50
Rest/active rest
day
Upper body
'lower volume'
Finale... WE DID
IT!
WK 10
M