logo
Ultimate Hypertrophy Programs: Bridge
961 athletes joined
Natural Hypertrophy's 4x per week program for novice lifters advancing to intermediates
4.22
(88 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
down_app
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
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-10 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-10 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-10 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-10 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-10 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-10 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-10 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-10 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-10 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-10 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-10 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-10 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
8-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 Reps
1B
Hammer Curl
3
6-12 Reps
2A
Pull-Up (Weighted)
3
4-8 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Barbell)
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
8-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 Reps
1B
Hammer Curl
3
6-12 Reps
2A
Pull-Up (Weighted)
3
4-8 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Barbell)
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
8-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 Reps
1B
Hammer Curl
3
6-12 Reps
2A
Pull-Up (Weighted)
3
4-8 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Barbell)
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
8-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 Reps
1B
Hammer Curl
3
6-12 Reps
2A
Pull-Up (Weighted)
3
4-8 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Barbell)
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
8-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 Reps
1B
Hammer Curl
3
6-12 Reps
2A
Pull-Up (Weighted)
3
4-8 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Barbell)
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
8-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 Reps
1B
Hammer Curl
3
6-12 Reps
2A
Pull-Up (Weighted)
3
4-8 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Barbell)
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
8-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 Reps
1B
Hammer Curl
3
6-12 Reps
2A
Pull-Up (Weighted)
3
4-8 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Barbell)
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
8-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 Reps
1B
Hammer Curl
3
6-12 Reps
2A
Pull-Up (Weighted)
3
4-8 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Barbell)
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
8-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 Reps
1B
Hammer Curl
3
6-12 Reps
2A
Pull-Up (Weighted)
3
4-8 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Barbell)
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
8-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 Reps
1B
Hammer Curl
3
6-12 Reps
2A
Pull-Up (Weighted)
3
4-8 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Barbell)
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
8-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 Reps
1B
Hammer Curl
3
6-12 Reps
2A
Pull-Up (Weighted)
3
4-8 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Barbell)
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
8-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 Reps
1B
Hammer Curl
3
6-12 Reps
2A
Pull-Up (Weighted)
3
4-8 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Barbell)
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
8-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Leg Press
3
8-12 Reps
2B
Seated Row (Machine)
3
8-12 Reps
3A
Upright Row (Barbell)
3
12-15 Reps
3B
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Leg Press
3
8-12 Reps
2B
Seated Row (Machine)
3
8-12 Reps
3A
Upright Row (Barbell)
3
12-15 Reps
3B
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Leg Press
3
8-12 Reps
2B
Seated Row (Machine)
3
8-12 Reps
3A
Upright Row (Barbell)
3
12-15 Reps
3B
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Leg Press
3
8-12 Reps
2B
Seated Row (Machine)
3
8-12 Reps
3A
Upright Row (Barbell)
3
12-15 Reps
3B
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Leg Press
3
8-12 Reps
2B
Seated Row (Machine)
3
8-12 Reps
3A
Upright Row (Barbell)
3
12-15 Reps
3B
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Leg Press
3
8-12 Reps
2B
Seated Row (Machine)
3
8-12 Reps
3A
Upright Row (Barbell)
3
12-15 Reps
3B
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Leg Press
3
8-12 Reps
2B
Seated Row (Machine)
3
8-12 Reps
3A
Upright Row (Barbell)
3
12-15 Reps
3B
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Leg Press
3
8-12 Reps
2B
Seated Row (Machine)
3
8-12 Reps
3A
Upright Row (Barbell)
3
12-15 Reps
3B
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Leg Press
3
8-12 Reps
2B
Seated Row (Machine)
3
8-12 Reps
3A
Upright Row (Barbell)
3
12-15 Reps
3B
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Leg Press
3
8-12 Reps
2B
Seated Row (Machine)
3
8-12 Reps
3A
Upright Row (Barbell)
3
12-15 Reps
3B
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Leg Press
3
8-12 Reps
2B
Seated Row (Machine)
3
8-12 Reps
3A
Upright Row (Barbell)
3
12-15 Reps
3B
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Leg Press
3
8-12 Reps
2B
Seated Row (Machine)
3
8-12 Reps
3A
Upright Row (Barbell)
3
12-15 Reps
3B
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
Preacher Curl (Dumbbell)
4
8-10 Reps
2B
Skull Crusher
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
Preacher Curl (Dumbbell)
4
8-10 Reps
2B
Skull Crusher
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
Preacher Curl (Dumbbell)
4
8-10 Reps
2B
Skull Crusher
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
Preacher Curl (Dumbbell)
4
8-10 Reps
2B
Skull Crusher
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
Preacher Curl (Dumbbell)
4
8-10 Reps
2B
Skull Crusher
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
Preacher Curl (Dumbbell)
4
8-10 Reps
2B
Skull Crusher
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
Preacher Curl (Dumbbell)
4
8-10 Reps
2B
Skull Crusher
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
Preacher Curl (Dumbbell)
4
8-10 Reps
2B
Skull Crusher
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
Preacher Curl (Dumbbell)
4
8-10 Reps
2B
Skull Crusher
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
Preacher Curl (Dumbbell)
4
8-10 Reps
2B
Skull Crusher
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
Preacher Curl (Dumbbell)
4
8-10 Reps
2B
Skull Crusher
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
Preacher Curl (Dumbbell)
4
8-10 Reps
2B
Skull Crusher
4
8-12 Reps
What People Are Saying(88 ratings)
Only ratings with written feedback are displayed here.
4.22/ 5
Jonáš V.Age 25, Man
5 days ago
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Big ups for my favourite frenchman
Boostcamp UserAge 43, Man
10 days ago
12 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
This program is insanely good. It’s almost impossible to criticise it in anyway, literally only I wasn’t keen on rep ranges for various curls. Ignore the dumb criticism, my strength and muscle size exploded following this as a natural bodybuilder now in my 40s. Four times is enough for me at the moment in time.

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.