Ultimate Hypertrophy Programs: Bridge

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Natural Hypertrophy's 4x per week program for novice lifters advancing to intermediates

4.20

(60 ratings)

Program Description

Boostcamp is proud to partner with Natural Hypertrophy to bring this free program to Boostcamp.

The bridge program is ideal for novice lifters looking to transition to the intermediate stage. If you are newer to lifting, it is strongly recommended you start with the Ultimate Hypertrophy Program: Novice.

You'll be training 4 days per week, instead of 3 days per week. The extra day is to add upper body work. There are accessories movements added throughout the week to increase your work capacity and volume.

Recommended workout days: Monday, Wednesday, Friday, Saturday

Read the full program guide below.

Program Overview

Level

Novice, Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Days Per Week

4 days

Time Per Workout

60 minutes

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Day 1

Squat (Barbell)

4-8

Bicep Curl (EZ Bar)

6-10

Dip (Weighted)

6-8

Dumbbell Row

8-12

Tricep Extension (Cable)

10-15

Lateral Raise (Cable)

10-15

Sit Up

8-12

Day 1

Squat (Barbell)

4-8

Bicep Curl (EZ Bar)

6-10

Dip (Weighted)

6-8

Dumbbell Row

8-12

Tricep Extension (Cable)

10-15

Lateral Raise (Cable)

10-15

Sit Up

8-12

Day 1

Squat (Barbell)

4-8

Bicep Curl (EZ Bar)

6-10

Dip (Weighted)

6-8

Dumbbell Row

8-12

Tricep Extension (Cable)

10-15

Lateral Raise (Cable)

10-15

Sit Up

8-12

Day 1

Squat (Barbell)

4-8

Bicep Curl (EZ Bar)

6-10

Dip (Weighted)

6-8

Dumbbell Row

8-12

Tricep Extension (Cable)

10-15

Lateral Raise (Cable)

10-15

Sit Up

8-12

Day 1

Squat (Barbell)

4-8

Bicep Curl (EZ Bar)

6-10

Dip (Weighted)

6-8

Dumbbell Row

8-12

Tricep Extension (Cable)

10-15

Lateral Raise (Cable)

10-15

Sit Up

8-12

Day 1

Squat (Barbell)

4-8

Bicep Curl (EZ Bar)

6-10

Dip (Weighted)

6-8

Dumbbell Row

8-12

Tricep Extension (Cable)

10-15

Lateral Raise (Cable)

10-15

Sit Up

8-12

Day 1

Squat (Barbell)

4-8

Bicep Curl (EZ Bar)

6-10

Dip (Weighted)

6-8

Dumbbell Row

8-12

Tricep Extension (Cable)

10-15

Lateral Raise (Cable)

10-15

Sit Up

8-12

Day 1

Squat (Barbell)

4-8

Bicep Curl (EZ Bar)

6-10

Dip (Weighted)

6-8

Dumbbell Row

8-12

Tricep Extension (Cable)

10-15

Lateral Raise (Cable)

10-15

Sit Up

8-12

Day 1

Squat (Barbell)

4-8

Bicep Curl (EZ Bar)

6-10

Dip (Weighted)

6-8

Dumbbell Row

8-12

Tricep Extension (Cable)

10-15

Lateral Raise (Cable)

10-15

Sit Up

8-12

Day 1

Squat (Barbell)

4-8

Bicep Curl (EZ Bar)

6-10

Dip (Weighted)

6-8

Dumbbell Row

8-12

Tricep Extension (Cable)

10-15

Lateral Raise (Cable)

10-15

Sit Up

8-12

Day 1

Squat (Barbell)

4-8

Bicep Curl (EZ Bar)

6-10

Dip (Weighted)

6-8

Dumbbell Row

8-12

Tricep Extension (Cable)

10-15

Lateral Raise (Cable)

10-15

Sit Up

8-12

Day 1

Squat (Barbell)

4-8

Bicep Curl (EZ Bar)

6-10

Dip (Weighted)

6-8

Dumbbell Row

8-12

Tricep Extension (Cable)

10-15

Lateral Raise (Cable)

10-15

Sit Up

8-12

Day 2

Overhead Press (Barbell)

6-12

Hammer Curl

6-12

Pull-Up (Weighted)

4-8

Leg Curl

12-15

Split Squat (Barbell)

8-12

Fly Press (Dumbbell)

8-12

Neck Curl

15-20

Day 2

Overhead Press (Barbell)

6-12

Hammer Curl

6-12

Pull-Up (Weighted)

4-8

Leg Curl

12-15

Split Squat (Barbell)

8-12

Fly Press (Dumbbell)

8-12

Neck Curl

15-20

Day 2

Overhead Press (Barbell)

6-12

Hammer Curl

6-12

Pull-Up (Weighted)

4-8

Leg Curl

12-15

Split Squat (Barbell)

8-12

Fly Press (Dumbbell)

8-12

Neck Curl

15-20

Day 2

Overhead Press (Barbell)

6-12

Hammer Curl

6-12

Pull-Up (Weighted)

4-8

Leg Curl

12-15

Split Squat (Barbell)

8-12

Fly Press (Dumbbell)

8-12

Neck Curl

15-20

Day 2

Overhead Press (Barbell)

6-12

Hammer Curl

6-12

Pull-Up (Weighted)

4-8

Leg Curl

12-15

Split Squat (Barbell)

8-12

Fly Press (Dumbbell)

8-12

Neck Curl

15-20

Day 2

Overhead Press (Barbell)

6-12

Hammer Curl

6-12

Pull-Up (Weighted)

4-8

Leg Curl

12-15

Split Squat (Barbell)

8-12

Fly Press (Dumbbell)

8-12

Neck Curl

15-20

Day 2

Overhead Press (Barbell)

6-12

Hammer Curl

6-12

Pull-Up (Weighted)

4-8

Leg Curl

12-15

Split Squat (Barbell)

8-12

Fly Press (Dumbbell)

8-12

Neck Curl

15-20

Day 2

Overhead Press (Barbell)

6-12

Hammer Curl

6-12

Pull-Up (Weighted)

4-8

Leg Curl

12-15

Split Squat (Barbell)

8-12

Fly Press (Dumbbell)

8-12

Neck Curl

15-20

Day 2

Overhead Press (Barbell)

6-12

Hammer Curl

6-12

Pull-Up (Weighted)

4-8

Leg Curl

12-15

Split Squat (Barbell)

8-12

Fly Press (Dumbbell)

8-12

Neck Curl

15-20

Day 2

Overhead Press (Barbell)

6-12

Hammer Curl

6-12

Pull-Up (Weighted)

4-8

Leg Curl

12-15

Split Squat (Barbell)

8-12

Fly Press (Dumbbell)

8-12

Neck Curl

15-20

Day 2

Overhead Press (Barbell)

6-12

Hammer Curl

6-12

Pull-Up (Weighted)

4-8

Leg Curl

12-15

Split Squat (Barbell)

8-12

Fly Press (Dumbbell)

8-12

Neck Curl

15-20

Day 2

Overhead Press (Barbell)

6-12

Hammer Curl

6-12

Pull-Up (Weighted)

4-8

Leg Curl

12-15

Split Squat (Barbell)

8-12

Fly Press (Dumbbell)

8-12

Neck Curl

15-20

Day 3

Romanian Deadlift (Barbell)

6-12

Seated Calf Raise

15-20

Leg Press

8-12

Seated Row (Machine)

8-12

Upright Row (Barbell)

12-15

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12

Seated Calf Raise

15-20

Leg Press

8-12

Seated Row (Machine)

8-12

Upright Row (Barbell)

12-15

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12

Seated Calf Raise

15-20

Leg Press

8-12

Seated Row (Machine)

8-12

Upright Row (Barbell)

12-15

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12

Seated Calf Raise

15-20

Leg Press

8-12

Seated Row (Machine)

8-12

Upright Row (Barbell)

12-15

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12

Seated Calf Raise

15-20

Leg Press

8-12

Seated Row (Machine)

8-12

Upright Row (Barbell)

12-15

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12

Seated Calf Raise

15-20

Leg Press

8-12

Seated Row (Machine)

8-12

Upright Row (Barbell)

12-15

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12

Seated Calf Raise

15-20

Leg Press

8-12

Seated Row (Machine)

8-12

Upright Row (Barbell)

12-15

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12

Seated Calf Raise

15-20

Leg Press

8-12

Seated Row (Machine)

8-12

Upright Row (Barbell)

12-15

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12

Seated Calf Raise

15-20

Leg Press

8-12

Seated Row (Machine)

8-12

Upright Row (Barbell)

12-15

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12

Seated Calf Raise

15-20

Leg Press

8-12

Seated Row (Machine)

8-12

Upright Row (Barbell)

12-15

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12

Seated Calf Raise

15-20

Leg Press

8-12

Seated Row (Machine)

8-12

Upright Row (Barbell)

12-15

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12

Seated Calf Raise

15-20

Leg Press

8-12

Seated Row (Machine)

8-12

Upright Row (Barbell)

12-15

Hanging Leg Raise

AMRAP

Day 4

Incline Bench Press (Barbell)

6-10

Pullover (Dumbbell)

8-12

Preacher Curl (Dumbbell)

8-10

Skull Crusher

8-12

Day 4

Incline Bench Press (Barbell)

6-10

Pullover (Dumbbell)

8-12

Preacher Curl (Dumbbell)

8-10

Skull Crusher

8-12

Day 4

Incline Bench Press (Barbell)

6-10

Pullover (Dumbbell)

8-12

Preacher Curl (Dumbbell)

8-10

Skull Crusher

8-12

Day 4

Incline Bench Press (Barbell)

6-10

Pullover (Dumbbell)

8-12

Preacher Curl (Dumbbell)

8-10

Skull Crusher

8-12

Day 4

Incline Bench Press (Barbell)

6-10

Pullover (Dumbbell)

8-12

Preacher Curl (Dumbbell)

8-10

Skull Crusher

8-12

Day 4

Incline Bench Press (Barbell)

6-10

Pullover (Dumbbell)

8-12

Preacher Curl (Dumbbell)

8-10

Skull Crusher

8-12

Day 4

Incline Bench Press (Barbell)

6-10

Pullover (Dumbbell)

8-12

Preacher Curl (Dumbbell)

8-10

Skull Crusher

8-12

Day 4

Incline Bench Press (Barbell)

6-10

Pullover (Dumbbell)

8-12

Preacher Curl (Dumbbell)

8-10

Skull Crusher

8-12

Day 4

Incline Bench Press (Barbell)

6-10

Pullover (Dumbbell)

8-12

Preacher Curl (Dumbbell)

8-10

Skull Crusher

8-12

Day 4

Incline Bench Press (Barbell)

6-10

Pullover (Dumbbell)

8-12

Preacher Curl (Dumbbell)

8-10

Skull Crusher

8-12

Day 4

Incline Bench Press (Barbell)

6-10

Pullover (Dumbbell)

8-12

Preacher Curl (Dumbbell)

8-10

Skull Crusher

8-12

Day 4

Incline Bench Press (Barbell)

6-10

Pullover (Dumbbell)

8-12

Preacher Curl (Dumbbell)

8-10

Skull Crusher

8-12

What People Are Saying(60 ratings)

Only ratings with written feedback are displayed here.

4.20/ 5

Eric L.Age 19, Man

2 days ago

3 weeks complete

3 years of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

Cody P.Age 29, Man

2 days ago

5 weeks complete

2 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

Really enjoying the flexibility of this program and how easy it is to follow.days/week Squat Focus (if you can handle 5 days/wk and want to focus on squat) days/week Squat Focus (if you can handle 5 days/wk and want to focus on squat)

See More Comments

Boostcamp is proud to partner with Natural Hypertrophy to bring this free program in our app format. To learn more about natural bodybuilding training and find more free programs, check out Natural Hypertrophy's YouTube channel.

The Bridge Program is designed to transition users from a novice workout routine to an intermediate one. Here's what it entails:

Frequency: You'll be training four times a week, introducing a dedicated upper body day and incorporating arm isolation exercises throughout.
Volume Increase: Sets will increment from three to four, translating to an extra 21 sets a week. However, this increase only applies to the first half of the week, ensuring you don’t burn out.
Rep Range Adjustments: As the sets increase, rep ranges need modifications to ensure compatibility.
Objective: The main goal of this program is to build your work capacity, meaning you should be able to do more work more often without compromising on intensity.
Consistency: Mondays and Wednesdays maintain a similar split to what you might be familiar with, but now with the option of three or four sets.
New Additions on Friday: Emphasis is added on the upper back with the introduction of machine rows and incline rows. This is due to the realization of the upper back's appetite for volume.
Saturday - Upper Day: This day comprises of four exercises - incline press/ring push-ups, dumbbell pullovers/machine pullovers, dumbbell preacher curls/Bi-asian curls, and skull crushers/French press.
Rest Days: Tuesdays, Thursdays, and Sundays.

When should you move on from the Bridge Program? When you consistently feel energetic after your workouts and find yourself needing four sets per body part daily to feel the growth, it's a sign to transition to the intermediate program.