Mateo Gilbert

Sankara R.

Victor Hurtado

Gar S.

Yasser P.

Emil Haur

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Letlotlo More

Jim H.

B L.

<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp</a> is proud to partner with Natural Hypertrophy to bring this free program in our app format. To learn more about natural <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-bodybuilding-training-programs">bodybuilding training</a> and find more free programs, check out <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@NaturalHypertrophy">Natural Hypertrophy's YouTube channel</a>.The Bridge Program is designed to transition users from a novice workout routine to an intermediate one. Here's what it entails:<ul><li>Frequency: You'll be training four times a week, introducing a dedicated <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/upper-lower-workout-guide">upper body</a> day and incorporating <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/arm-workouts-for-powerlifters">arm isolation exercises</a> throughout.</li><li>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.</li><li>Rep Range Adjustments: As the sets increase, rep ranges need modifications to ensure compatibility.</li><li>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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training">intensity</a>.</li><li>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.</li><li>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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-back-exercises-size-strength">upper back's</a> appetite for volume.</li><li>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.</li><li>Rest Days: Tuesdays, Thursdays, and Sundays.</li></ul>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.

Boostcamp is proud to partner with <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@NaturalHypertrophy">Natural Hypertrophy </a>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, SaturdayRead the full program guide below.

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