Hypertrophy Progression Series: Nov.-Int. Bridge

The Hypertrophy Progression Series Program is a fitness program designed to take you from a beginner to advanced level lifter. While programmed as a 12 week block, I encourage you to think of it as 3, 4 week mesocycles wherein at the end of each meso you may swap out exercises as you see fit to increase or decrease volume for muscle group as needed or simply give a muscle group more work if its a target area of yours. All exercises with an alternative movement will have a note attached with the reps for that movement, if no reps are specified it means reps remain the same for the alternate movement. All bridging tiers of the program are designed to be run over a shorter period of time at 6 weeks per program or 2, 3 week mesocycles. Regarding the Novice to Intermediate Bridge Program: You will use this bridging program to prepare for the higher workload that comes with the Intermediate program. You will progress from this bridge when you are confident you can handle a higher workload. The Novice to Intermediate Bridge Program is a 4x per week program where the split is: 2 Upper body days, 1 Lower body day and 1 Arms and Accessories day, still utilizing supersets to cut down your time in the gym. Some days will have an '(A)' or '(B)' as a note in this case you pick which movement you want to start with that day and follow along with the related movements further down. Unless specified otherwise, all sets are to be performed at an intensity of 9RPE or 1RIR. This bridge program adds a new day to your schedule which is a low fatigue day to prepare you for a full 4 day split in the Intermediate program. From here now that we have a strong foundation we will begin to place our focus on building muscle and a physique to be proud of. From this point forward I recommend you eat in a slight caloric surplus as you run the further parts of this program.