In Between Programs Bridge

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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Week 1

Week 2

Week 3

Squat (Barbell)

Overhead Press (Dumbbell)

Walking Lunge (Dumbbell)

Lateral Raise (Dumbbell)

Seated Row (Cable)

Farmer's Walk (Weighted)

Standing Calf Raise

Bird Dog

Leg Raise (Captain's Chair)

Glute Bridge (Bodyweight)

Step-Up (Weighted)

Around The World

Deadlift (Barbell)

Bench Press (Barbell)

Pull-Up (Assisted)

Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

Pullover (Dumbbell)

Face Pull

Wood Chop

One Arm Overhead Carry with March

Romanian Deadlift (Barbell)

Reverse Lunge To Overhead Press

T-Bar Row

Plank with Shoulder Taps

Plank Pass Through

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