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.