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Intensity/volume (Bridge out of SS)
by Jacob Mccann
2 athletes joined
4.0
(1 rating)
Program Description
Based on Bromley’s intensity/volume program, Modified for 4 days per week and adding accessories. This is meant to increase exposure to higher reps (8-12) and fill in gaps from years of just SBD. It’s a bridge out of Starting Strength. Each day is 2 main lifts and 2 accessory lifts. The accessory lifts can be changed out every 3 weeks. They should not interfere with main lifts. They can be done as super sets with the main lifts, or as straight sets afterwards. Using just a barbell and dumbells so you can do it in a home gym or a gym gym, but you can sub out the accessories for anything you want. Main lifts are meant to be slightly submaximal, while accessories may go closer to failure. You can use your week 6 performance to update maxes in week 7-12, or you can stick with the old training maxes. Week 11 drops out the volume so week 12 can be a test week. After this program, you should be in a good position to go for more volume or more intensity.
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Apr 11, 2024 04:29
Last Edited
Jun 08, 2024 02:17
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Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
65%
2
Overhead Press (Barbell)
3 Sets
12 Reps
55%
3
Bulgarian Split Squat (Bodyweight)
3 Sets
7-15 Reps
@7-9
4
Skull Crusher
3 Sets
15 Reps
@7-9
Day 3
1
Squat (Barbell)
1 Set
AMRAP
65%
2
Bench Press (Barbell)
3 Sets
12 Reps
55%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 1
1
Squat (Barbell)
3 Sets
12 Reps
55%
2
Bench Press (Barbell)
1 Set
AMRAP
65%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
12 Reps
55%
2
Barbell Row
3 Sets
15 Reps
@7-9
3
Skull Crusher
3 Sets
15 Reps
@7-9
4
Bulgarian Split Squat (Bodyweight)
3 Sets
7-15 Reps
@7-9
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
60%
2
Bench Press (Barbell)
1 Set
AMRAP
70%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
70%
2
Overhead Press (Barbell)
4 Sets
10 Reps
60%
3
Bulgarian Split Squat (Bodyweight)
3 Sets
7-15 Reps
@7-9
4
Skull Crusher
3 Sets
15 Reps
@7-9
Day 3
1
Squat (Barbell)
1 Set
AMRAP
70%
2
Bench Press (Barbell)
4 Sets
10 Reps
60%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
60%
2
Barbell Row
3 Sets
15 Reps
@7-9
3
Skull Crusher
3 Sets
15 Reps
@7-9
4
Bulgarian Split Squat (Bodyweight)
3 Sets
7-15 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
75%
2
Overhead Press (Barbell)
5 Sets
8 Reps
65%
3
Bulgarian Split Squat (Bodyweight)
3 Sets
7-15 Reps
@7-9
4
Skull Crusher
3 Sets
15 Reps
@7-9
Day 1
1
Squat (Barbell)
5 Sets
8 Reps
65%
2
Bench Press (Barbell)
1 Set
AMRAP
75%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 4
1
Romanian Deadlift (Barbell)
5 Sets
8 Reps
65%
2
Barbell Row
3 Sets
15 Reps
@7-9
3
Skull Crusher
3 Sets
15 Reps
@7-9
4
Bulgarian Split Squat (Bodyweight)
3 Sets
7-15 Reps
@7-9
Day 3
1
Squat (Barbell)
1 Set
AMRAP
75%
2
Bench Press (Barbell)
5 Sets
8 Reps
65%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 1
1
Squat (Barbell)
3 Sets
12 Reps
57%
2
Bench Press (Barbell)
1 Set
AMRAP
67%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
67%
2
Overhead Press (Barbell)
3 Sets
12 Reps
57%
3
Bulgarian Split Squat (Bodyweight)
3 Sets
7-15 Reps
@7-9
4
Skull Crusher
3 Sets
15 Reps
@7-9
Day 3
1
Squat (Barbell)
1 Set
AMRAP
67%
2
Bench Press (Barbell)
3 Sets
12 Reps
57%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
12 Reps
57%
2
Barbell Row
3 Sets
15 Reps
@7-9
3
Skull Crusher
3 Sets
15 Reps
@7-9
4
Bulgarian Split Squat (Bodyweight)
3 Sets
7-15 Reps
@7-9
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
62%
2
Barbell Row
3 Sets
15 Reps
@7-9
3
Skull Crusher
3 Sets
15 Reps
@7-9
4
Bulgarian Split Squat (Bodyweight)
3 Sets
7-15 Reps
@7-9
Day 3
1
Squat (Barbell)
1 Set
AMRAP
72%
2
Bench Press (Barbell)
4 Sets
10 Reps
62%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
72%
2
Overhead Press (Barbell)
4 Sets
10 Reps
62%
3
Bulgarian Split Squat (Bodyweight)
3 Sets
7-15 Reps
@7-9
4
Skull Crusher
3 Sets
15 Reps
@7-9
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
62%
2
Bench Press (Barbell)
1 Set
AMRAP
72%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 1
1
Squat (Barbell)
5 Sets
8 Reps
67%
2
Bench Press (Barbell)
1 Set
AMRAP
77%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
77%
2
Overhead Press (Barbell)
5 Sets
8 Reps
67%
3
Bulgarian Split Squat (Bodyweight)
3 Sets
7-15 Reps
@7-9
4
Skull Crusher
3 Sets
15 Reps
@7-9
Day 3
1
Squat (Barbell)
1 Set
AMRAP
77%
2
Bench Press (Barbell)
5 Sets
8 Reps
67%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 4
1
Romanian Deadlift (Barbell)
5 Sets
8 Reps
67%
2
Barbell Row
3 Sets
15 Reps
@7-9
3
Skull Crusher
3 Sets
15 Reps
@7-9
4
Bulgarian Split Squat (Bodyweight)
3 Sets
7-15 Reps
@7-9
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
60%
2
Bench Press (Barbell)
1 Set
AMRAP
70%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
70%
2
Overhead Press (Barbell)
3 Sets
10 Reps
60%
3
Bulgarian Split Squat (Bodyweight)
3 Sets
7-15 Reps
@7-9
4
Skull Crusher
3 Sets
15 Reps
@7-9
Day 3
1
Squat (Barbell)
1 Set
AMRAP
70%
2
Bench Press (Barbell)
3 Sets
10 Reps
60%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
60%
2
Barbell Row
4 Sets
15 Reps
@7-9
3
Skull Crusher
3 Sets
15 Reps
@7-9
4
Bulgarian Split Squat (Bodyweight)
3 Sets
7-15 Reps
@7-9
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Bench Press (Barbell)
1 Set
AMRAP
75%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
75%
2
Overhead Press (Barbell)
4 Sets
8 Reps
65%
3
Bulgarian Split Squat (Bodyweight)
3 Sets
7-15 Reps
@7-9
4
Skull Crusher
3 Sets
15 Reps
@7-9
Day 3
1
Squat (Barbell)
1 Set
AMRAP
75%
2
Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
65%
2
Barbell Row
3 Sets
15 Reps
@7-9
3
Skull Crusher
3 Sets
15 Reps
@7-9
4
Bulgarian Split Squat (Bodyweight)
3 Sets
7-15 Reps
@7-9
Day 1
1
Squat (Barbell)
5 Sets
6 Reps
70%
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
80%
2
Overhead Press (Barbell)
5 Sets
6 Reps
70%
3
Bulgarian Split Squat (Bodyweight)
3 Sets
7-15 Reps
@7-9
4
Skull Crusher
3 Sets
15 Reps
@7-9
Day 3
1
Squat (Barbell)
1 Set
AMRAP
80%
2
Bench Press (Barbell)
5 Sets
6 Reps
70%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 4
1
Romanian Deadlift (Barbell)
5 Sets
6 Reps
70%
2
Barbell Row
3 Sets
15 Reps
@7-9
3
Skull Crusher
3 Sets
15 Reps
@7-9
4
Bulgarian Split Squat (Bodyweight)
3 Sets
7-15 Reps
@7-9
Day 3
1
Squat (Barbell)
1 Set
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
80%
2
Overhead Press (Barbell)
5 Sets
5 Reps
75%
3
Bulgarian Split Squat (Bodyweight)
3 Sets
7-15 Reps
@7-9
4
Skull Crusher
3 Sets
15 Reps
@7-9
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Barbell)
1 Set
5 Reps
80%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
3 Reps
85%
2
Overhead Press (Barbell)
5 Sets
4 Reps
80%
Day 3
1
Squat (Barbell)
1 Set
3 Reps
85%
2
Bench Press (Barbell)
5 Sets
4 Reps
80%
Day 1
1
Squat (Barbell)
5 Sets
4 Reps
80%
2
Bench Press (Barbell)
1 Set
3 Reps
85%
3
Hammer Curl
3 Sets
15 Reps
@7-9
4
Upright Row (Dumbbell)
3 Sets
15 Reps
@7-9
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
1 Set
AMRAP
75%
3
Barbell Row
2 Sets
5 Reps
75%
4
Barbell Row
1 Set
AMRAP
75%
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
1 Set
AMRAP
90%
Day 3
1
Squat (Barbell)
1 Set
AMRAP
90%
2
Bench Press (Barbell)
5 Sets
3 Reps
85%
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
90%
2
Overhead Press (Barbell)
1 Set
AMRAP
90%
3
Overhead Press (Barbell)
3 Sets
3 Reps
85%
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
4.00/ 5
Jacob MccannAge 34, Man
10 days ago
0 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
I am the author. I’m finishing up week 9. In really happy with how this is going. I am for sure getting better at high reps. And my rep maxing are improving. Hard to say exactly how much, but I probably put about 20 pounds on my squat and 20 pounds on my bench press. I like the exercise selection for day 1 and 3, but I feel like 2 and 4 could be improved. Probably replace the skull crushers with an accessory row on day 2. Maybe switch out the rows on day 4?… it’s hard to know. Overall pretty happy with it.