53 reviews for Ultimate Hypertrophy Programs: Bridge
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.
Jason R.
Man12 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Good program for putting on some muscle mass if you are squatting in the 200’s, benching in the low 200’s, and deadlifting in the 300’s. I ran it for twelve weeks and I’m going to run it again. Benched 275lbs for a single and squatted 280 for reps with zero maxing out just by following the routine as it’s laid out. Instead of RDL’s I did 3 ramping 5 rep sets of conventional deadlifts, that was the only thing I modified. I noticed significant muscle gains, especially in my lower body. Shoutout to NH for the free programs.
Bob E.
Man, 203 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Like that I can spread Levs over 3 days. I’ll always feel sick after a full workout of legs. I like the ways of targeting a different muscle every set. Feels like I can push myself more this way. I would recomend this workout.
Cassandra
Woman5 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Good overall. I liked the layout and weekly program. Advice: push yourself mentally, your body can handle it. Only critique is that it may be lacking in specific glute development.
J C.
Man, 373 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Great app, easy to use and I like the programs offered on it.
Man, 23
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I love how it keeps all muscles engaged throughout the program
Lachlan H.
Man, 425 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
I think I’m 5 or 6 weeks into the 12. I haven’t missed a session yet, the program has kept me committed and forced me to use equipment that I haven’t used before as I thought it would be intimidating. I feel great.
Ro S.
Woman, 553 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I usually sub out Exercises for other exercises within the system.
Sam Coulburn
Man, 295 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Running this program is fun, improvement is hard but extremely possible. The volume and intensity is perfect for four days and recovery is manageable.
Ermir Sahatciu
Man, 2411 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
The program combines intesity and volume quite efficiently within the week. I had some injuries early on but they were fixed by simply doing less weight or swapping exercises. If you feel some exercises cause injuries ditch them and do other prescribed ones that are more compatible with your body. Make sure diet and sleep is on point to maximise recovery, otherwise gains will stall and you may even get injured. Supersetting is challenging to do in a commercial gym so the workouts may take longer than described in the overview.
Josh C.
Man, 423 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Great for getting started!