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
Apr 14, 2025 05:38

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

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

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

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

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

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

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

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

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

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 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

-