Ultimate Hypertrophy Programs: Bridge

(12 reviews)
Natural Hypertrophy's 4x per week program for novice lifters advancing to intermediates
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
CoachNatural Hypertrophyverified coach
LevelNovice, Intermediate
GoalBodybuilding
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week4 days
Program Length12 weeks
Start the program
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Week 1
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-10
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
8-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-12
Hammer Curl3
6-12
Pull-Up (Weighted)3
4-8
Leg Curl3
12-15
Split Squat (Barbell)3
8-12
Fly Press (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Leg Press3
8-12
Seated Row (Machine)3
8-12
Upright Row (Barbell)3
12-15
Hanging Leg Raise3
AMRAP
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)4
6-10
Pullover (Dumbbell)4
8-12
Preacher Curl (Dumbbell)4
8-10
Skull Crusher4
8-12
Week 2
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-10
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
8-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-12
Hammer Curl3
6-12
Pull-Up (Weighted)3
4-8
Leg Curl3
12-15
Split Squat (Barbell)3
8-12
Fly Press (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Leg Press3
8-12
Seated Row (Machine)3
8-12
Upright Row (Barbell)3
12-15
Hanging Leg Raise3
AMRAP
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)4
6-10
Pullover (Dumbbell)4
8-12
Preacher Curl (Dumbbell)4
8-10
Skull Crusher4
8-12
Week 3
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-10
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
8-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-12
Hammer Curl3
6-12
Pull-Up (Weighted)3
4-8
Leg Curl3
12-15
Split Squat (Barbell)3
8-12
Fly Press (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Leg Press3
8-12
Seated Row (Machine)3
8-12
Upright Row (Barbell)3
12-15
Hanging Leg Raise3
AMRAP
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)4
6-10
Pullover (Dumbbell)4
8-12
Preacher Curl (Dumbbell)4
8-10
Skull Crusher4
8-12
Week 4
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-10
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
8-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-12
Hammer Curl3
6-12
Pull-Up (Weighted)3
4-8
Leg Curl3
12-15
Split Squat (Barbell)3
8-12
Fly Press (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Leg Press3
8-12
Seated Row (Machine)3
8-12
Upright Row (Barbell)3
12-15
Hanging Leg Raise3
AMRAP
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)4
6-10
Pullover (Dumbbell)4
8-12
Preacher Curl (Dumbbell)4
8-10
Skull Crusher4
8-12
Week 5
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-10
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
8-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-12
Hammer Curl3
6-12
Pull-Up (Weighted)3
4-8
Leg Curl3
12-15
Split Squat (Barbell)3
8-12
Fly Press (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Leg Press3
8-12
Seated Row (Machine)3
8-12
Upright Row (Barbell)3
12-15
Hanging Leg Raise3
AMRAP
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)4
6-10
Pullover (Dumbbell)4
8-12
Preacher Curl (Dumbbell)4
8-10
Skull Crusher4
8-12
Week 6
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-10
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
8-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-12
Hammer Curl3
6-12
Pull-Up (Weighted)3
4-8
Leg Curl3
12-15
Split Squat (Barbell)3
8-12
Fly Press (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Leg Press3
8-12
Seated Row (Machine)3
8-12
Upright Row (Barbell)3
12-15
Hanging Leg Raise3
AMRAP
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)4
6-10
Pullover (Dumbbell)4
8-12
Preacher Curl (Dumbbell)4
8-10
Skull Crusher4
8-12
Week 7
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-10
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
8-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-12
Hammer Curl3
6-12
Pull-Up (Weighted)3
4-8
Leg Curl3
12-15
Split Squat (Barbell)3
8-12
Fly Press (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Leg Press3
8-12
Seated Row (Machine)3
8-12
Upright Row (Barbell)3
12-15
Hanging Leg Raise3
AMRAP
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)4
6-10
Pullover (Dumbbell)4
8-12
Preacher Curl (Dumbbell)4
8-10
Skull Crusher4
8-12
Week 8
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-10
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
8-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-12
Hammer Curl3
6-12
Pull-Up (Weighted)3
4-8
Leg Curl3
12-15
Split Squat (Barbell)3
8-12
Fly Press (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Leg Press3
8-12
Seated Row (Machine)3
8-12
Upright Row (Barbell)3
12-15
Hanging Leg Raise3
AMRAP
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)4
6-10
Pullover (Dumbbell)4
8-12
Preacher Curl (Dumbbell)4
8-10
Skull Crusher4
8-12
Week 9
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-10
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
8-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-12
Hammer Curl3
6-12
Pull-Up (Weighted)3
4-8
Leg Curl3
12-15
Split Squat (Barbell)3
8-12
Fly Press (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Leg Press3
8-12
Seated Row (Machine)3
8-12
Upright Row (Barbell)3
12-15
Hanging Leg Raise3
AMRAP
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)4
6-10
Pullover (Dumbbell)4
8-12
Preacher Curl (Dumbbell)4
8-10
Skull Crusher4
8-12
Week 10
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-10
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
8-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-12
Hammer Curl3
6-12
Pull-Up (Weighted)3
4-8
Leg Curl3
12-15
Split Squat (Barbell)3
8-12
Fly Press (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Leg Press3
8-12
Seated Row (Machine)3
8-12
Upright Row (Barbell)3
12-15
Hanging Leg Raise3
AMRAP
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)4
6-10
Pullover (Dumbbell)4
8-12
Preacher Curl (Dumbbell)4
8-10
Skull Crusher4
8-12
Week 11
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-10
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
8-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-12
Hammer Curl3
6-12
Pull-Up (Weighted)3
4-8
Leg Curl3
12-15
Split Squat (Barbell)3
8-12
Fly Press (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Leg Press3
8-12
Seated Row (Machine)3
8-12
Upright Row (Barbell)3
12-15
Hanging Leg Raise3
AMRAP
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)4
6-10
Pullover (Dumbbell)4
8-12
Preacher Curl (Dumbbell)4
8-10
Skull Crusher4
8-12
Week 12
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-10
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
8-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-12
Hammer Curl3
6-12
Pull-Up (Weighted)3
4-8
Leg Curl3
12-15
Split Squat (Barbell)3
8-12
Fly Press (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Leg Press3
8-12
Seated Row (Machine)3
8-12
Upright Row (Barbell)3
12-15
Hanging Leg Raise3
AMRAP
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)4
6-10
Pullover (Dumbbell)4
8-12
Preacher Curl (Dumbbell)4
8-10
Skull Crusher4
8-12
What People Are Saying
4.1/ 5
Takahiro T.Man, 31
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program by Sir NH! I've been training constantly for 1 year to "build a foundation" and transitioned to a UL-PPL (5 times a week) and kept training like that for an additional half a year. I thought I had reached an intermediate level by now. But this was farther than my imagination. The newbie gainz were underwhelming, and I was unhappy with the results. Arms and legs were my weak points, generally leading me to a spider-physique. After getting constant recommendations on youtube about Boostcamp, I had to change something in my routine. So four weeks after starting to train with the app and changing my routine to the Hypertrophy Brigde program I am happy with the initial results. This program humbled me, and now I am considering myself no intermediate lifter anymore. There are still 2 to 3 years' time before I level up. I am 8 weeks into a cut and experiencing some strength loss here and there, but strength was never a priority to me. This program is great for bodybuilding, and if you consider yourself a bodybuilder and struggle like me to advance past the newbie gainz too, this program is the right program to you. So I gotta keep grinding and get swole af.
a month ago

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.