Intensity/volume (Bridge out of SS)

Jacob Mccann

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Deadlift (Barbell)

Overhead Press (Barbell)

Bulgarian Split Squat (Bodyweight)

Skull Crusher

Squat (Barbell)

Bench Press (Barbell)

Hammer Curl

Upright Row (Dumbbell)

Romanian Deadlift (Barbell)

Barbell Row

1 reviews for Intensity/volume (Bridge out of SS)

Jacob Mccann