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In Between Programs Bridge

by Charlee Crouse

Program Description

Bridge the gap between programs

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 14, 2025 05:30
  • Last Edited
    Jun 18, 2025 07:52

Summary

The In Between Programs Bridge is a focused 3-week training program designed for those looking to enhance their strength and conditioning. Committing to just three days a week, you'll tackle a variety of compound and accessory movements, including barbell squats, deadlifts, and overhead presses, ensuring a comprehensive workout for your legs, back, and shoulders. This program is perfect for bridging the gap between training phases, helping you build muscle and improve performance with every session. Get ready to elevate your fitness journey and achieve your goals!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Overhead Press (Dumbbell)
4
-
3
Walking Lunge (Dumbbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Seated Row (Cable)
4
-
6
Farmer's Walk (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Bird Dog
4
-
9
Leg Raise (Captain's Chair)
3
-
10
Glute Bridge (Bodyweight)
3
-
11
Step-Up (Weighted)
3
-
12
Around The World
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Overhead Press (Dumbbell)
4
-
3
Walking Lunge (Dumbbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Seated Row (Cable)
4
-
6
Farmer's Walk (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Bird Dog
4
-
9
Leg Raise (Captain's Chair)
3
-
10
Glute Bridge (Bodyweight)
3
-
11
Step-Up (Weighted)
3
-
12
Around The World
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Overhead Press (Dumbbell)
4
-
3
Walking Lunge (Dumbbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Seated Row (Cable)
4
-
6
Farmer's Walk (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Bird Dog
4
-
9
Leg Raise (Captain's Chair)
3
-
10
Glute Bridge (Bodyweight)
3
-
11
Step-Up (Weighted)
3
-
12
Around The World
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Bench Press (Barbell)
4
-
3
Pull-Up (Assisted)
3
-
4
Split Squat (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Seated Shoulder Press (Dumbbell)
4
-
7
Pullover (Dumbbell)
3
-
8
Face Pull
3
-
9
Wood Chop
3
-
10
One Arm Overhead Carry with March
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Bench Press (Barbell)
4
-
3
Pull-Up (Assisted)
3
-
4
Split Squat (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Seated Shoulder Press (Dumbbell)
4
-
7
Pullover (Dumbbell)
3
-
8
Face Pull
3
-
9
Wood Chop
3
-
10
One Arm Overhead Carry with March
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Bench Press (Barbell)
4
-
3
Pull-Up (Assisted)
3
-
4
Split Squat (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Seated Shoulder Press (Dumbbell)
4
-
7
Pullover (Dumbbell)
3
-
8
Face Pull
3
-
9
Wood Chop
3
-
10
One Arm Overhead Carry with March
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Reverse Lunge To Overhead Press
4
-
4
T-Bar Row
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Pull-Up (Assisted)
4
-
7
Plank with Shoulder Taps
3
-
8
Plank Pass Through
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Reverse Lunge To Overhead Press
4
-
4
T-Bar Row
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Pull-Up (Assisted)
4
-
7
Plank with Shoulder Taps
3
-
8
Plank Pass Through
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Reverse Lunge To Overhead Press
4
-
4
T-Bar Row
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Pull-Up (Assisted)
4
-
7
Plank with Shoulder Taps
3
-
8
Plank Pass Through
3
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
4 Sets
-
2
Overhead Press (Dumbbell)
4 Sets
-
3
Walking Lunge (Dumbbell)
4 Sets
-
4
Lateral Raise (Dumbbell)
4 Sets
-
5
Seated Row (Cable)
4 Sets
-
6
Farmer's Walk (Weighted)
3 Sets
-
7
Standing Calf Raise
3 Sets
-
8
Bird Dog
4 Sets
-
9
Leg Raise (Captain's Chair)
3 Sets
-
10
Glute Bridge (Bodyweight)
3 Sets
-
11
Step-Up (Weighted)
3 Sets
-
12
Around The World
3 Sets
-
Day 2
1
Deadlift (Barbell)
4 Sets
-
2
Bench Press (Barbell)
4 Sets
-
3
Pull-Up (Assisted)
3 Sets
-
4
Split Squat (Dumbbell)
3 Sets
-
5
Rear Delt Fly (Dumbbell)
3 Sets
-
6
Seated Shoulder Press (Dumbbell)
4 Sets
-
7
Pullover (Dumbbell)
3 Sets
-
8
Face Pull
3 Sets
-
9
Wood Chop
3 Sets
-
10
One Arm Overhead Carry with March
3 Sets
-
Day 3
1
Bench Press (Barbell)
4 Sets
-
2
Romanian Deadlift (Barbell)
4 Sets
-
3
Reverse Lunge To Overhead Press
4 Sets
-
4
T-Bar Row
4 Sets
-
5
Lateral Raise (Dumbbell)
4 Sets
-
6
Pull-Up (Assisted)
4 Sets
-
7
Plank with Shoulder Taps
3 Sets
-
8
Plank Pass Through
3 Sets
-