Ultimate Hypertrophy Programs: Bridge
Natural Hypertrophy's 4x per week program for novice lifters advancing to intermediates
Overview
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.
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.
Who it's for
Reviews
Great program
Helpful
Great, not too steep ,transition to intermediate
Great program from NH. Very well balanced program with an emphasis on arms. Fatigue is well managed considering the workload.
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Barbell) | 3 | 4–8 reps |
| 1B | Bicep Curl (EZ Bar) | 3 | 6–10 reps |
| Superset | |||
| 2A | Dip (Weighted) | 3 | 6–8 reps |
| 2B | Dumbbell Row | 3 | 8–12 reps |
| Superset | |||
| 3A | Tricep Extension (Cable) | 3 | 10–15 reps |
| 3B | Lateral Raise (Cable) | 3 | 10–15 reps |
| 3C | Sit Up | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Overhead Press (Barbell) | 3 | 6–12 reps |
| 1B | Hammer Curl | 3 | 6–12 reps |
| Superset | |||
| 2A | Pull-Up (Weighted) | 3 | 4–8 reps |
| 2B | Leg Curl | 3 | 12–15 reps |
| Superset | |||
| 3A | Split Squat (Barbell) | 3 | 8–12 reps |
| 3B | Fly Press (Dumbbell) | 3 | 8–12 reps |
| 3C | Neck Curl | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Romanian Deadlift (Barbell) | 3 | 6–12 reps |
| 1B | Seated Calf Raise | 3 | 15–20 reps |
| Superset | |||
| 2A | Leg Press | 3 | 8–12 reps |
| 2B | Seated Row (Machine) | 3 | 8–12 reps |
| Superset | |||
| 3A | Upright Row (Barbell) | 3 | 12–15 reps |
| 3B | Hanging Leg Raise | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 4 | 6–10 reps |
| 1B | Pullover (Dumbbell) | 4 | 8–12 reps |
| Superset | |||
| 2A | Preacher Curl (Dumbbell) | 4 | 8–10 reps |
| 2B | Skull Crusher | 4 | 8–12 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Natural Hypertrophy is a natural bodybuilding YouTube channel. I will be documenting my journey and be as transparent as possible. I will share my body measurements and film / explain my methods. On this channel, expect to see lifting vlogs, informative videos, as well as rants about manga and lifting. Thanks for being here and enjoy.
Common questions
Yes, Ultimate Hypertrophy Programs: Bridge is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Ultimate Hypertrophy Programs: Bridge is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Ultimate Hypertrophy Programs: Bridge is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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