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Natural Hypertrophy Bridge plus+
by YeahBuddy
Program Description
Four day intermediate program, based on the bridge program. Similar volume to NH 5 day intermediate.
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
50 minutes
Created
Jun 07, 2024 02:29
Last Edited
Jun 18, 2024 06:59
down_app
Week 1
1 / 10 Weeks
Day 3
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
15-20 Reps
2A
Leg Press (45 Degrees)
3 Sets
8-12 Reps
2B
Seated Row (Machine)
3 Sets
8-12 Reps
3A
Upright Row (Barbell)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4B
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
Day 4
1A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
2B
Skull Crusher
3 Sets
8-12 Reps
3A
AD Press
3 Sets
6-10 Reps
3B
Shrug (Dumbbell)
3 Sets
10-15 Reps
Day 2
1A
Seated Military Press (Barbell)
3 Sets
6-12 Reps
1B
Hammer Curl
3 Sets
6-10 Reps
2A
Pull-Up (Weighted)
3 Sets
4-8 Reps
2B
Leg Curl
3 Sets
8-12 Reps
3A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
6-10 Reps
4A
Neck Curl
3 Sets
12-18 Reps
4B
Lying Leg Raise
3 Sets
AMRAP
Day 1
1A
Squat (Smith Machine)
3 Sets
8-15 Reps
1B
Bicep Curl (Barbell)
3 Sets
6-12 Reps
2A
Dip (Weighted)
3 Sets
6-8 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3A
Face Pull
3 Sets
15-25 Reps
3B
Tricep Extension (Cable)
3 Sets
10-15 Reps
4A
Lateral Raise (Cable)
3 Sets
15-25 Reps
4B
Sit Up
3 Sets
AMRAP
Day 1
1A
High Bar Squat (Barbell)
1 Set
1B
Bicep Curl (Barbell)
1 Set
2A
Dip (Weighted)
3 Sets
6-8 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3A
Face Pull
3 Sets
10-15 Reps
3B
Tricep Extension (Cable)
3 Sets
10-15 Reps
4A
Lateral Raise (Cable)
3 Sets
8-15 Reps
4B
Sit Up
3 Sets
AMRAP
Day 2
1A
Seated Military Press (Barbell)
3 Sets
6-12 Reps
1B
Hammer Curl
3 Sets
6-10 Reps
2A
Pull-Up (Weighted)
3 Sets
4-8 Reps
2B
Leg Curl
3 Sets
8-12 Reps
3A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
6-10 Reps
4A
Neck Curl
3 Sets
12-18 Reps
4B
Lying Leg Raise
3 Sets
AMRAP
Day 3
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
15-20 Reps
2A
Leg Press (45 Degrees)
3 Sets
8-12 Reps
2B
Seated Row (Machine)
3 Sets
8-12 Reps
3A
Upright Row (Barbell)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4B
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
Day 4
1A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
2B
Skull Crusher
3 Sets
8-12 Reps
3A
AD Press
3 Sets
6-10 Reps
3B
Shrug (Dumbbell)
3 Sets
10-15 Reps
Day 1
1A
High Bar Squat (Barbell)
1 Set
1B
Bicep Curl (Barbell)
1 Set
2A
Dip (Weighted)
3 Sets
6-8 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3A
Face Pull
3 Sets
10-15 Reps
3B
Tricep Extension (Cable)
3 Sets
10-15 Reps
4A
Lateral Raise (Cable)
3 Sets
8-15 Reps
4B
Sit Up
3 Sets
AMRAP
Day 2
1A
Seated Military Press (Barbell)
3 Sets
6-12 Reps
1B
Hammer Curl
3 Sets
6-10 Reps
2A
Pull-Up (Weighted)
3 Sets
4-8 Reps
2B
Leg Curl
3 Sets
8-12 Reps
3A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
6-10 Reps
4A
Neck Curl
3 Sets
12-18 Reps
4B
Lying Leg Raise
3 Sets
AMRAP
Day 3
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
15-20 Reps
2A
Leg Press (45 Degrees)
3 Sets
8-12 Reps
2B
Seated Row (Machine)
3 Sets
8-12 Reps
3A
Upright Row (Barbell)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4B
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
Day 4
1A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
2B
Skull Crusher
3 Sets
8-12 Reps
3A
AD Press
3 Sets
6-10 Reps
3B
Shrug (Dumbbell)
3 Sets
10-15 Reps
Day 1
1A
High Bar Squat (Barbell)
1 Set
1B
Bicep Curl (Barbell)
1 Set
2A
Dip (Weighted)
3 Sets
6-8 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3A
Face Pull
3 Sets
10-15 Reps
3B
Tricep Extension (Cable)
3 Sets
10-15 Reps
4A
Lateral Raise (Cable)
3 Sets
8-15 Reps
4B
Sit Up
3 Sets
AMRAP
Day 2
1A
Seated Military Press (Barbell)
3 Sets
6-12 Reps
1B
Hammer Curl
3 Sets
6-10 Reps
2A
Pull-Up (Weighted)
3 Sets
4-8 Reps
2B
Leg Curl
3 Sets
8-12 Reps
3A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
6-10 Reps
4A
Neck Curl
3 Sets
12-18 Reps
4B
Lying Leg Raise
3 Sets
AMRAP
Day 3
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
15-20 Reps
2A
Leg Press (45 Degrees)
3 Sets
8-12 Reps
2B
Seated Row (Machine)
3 Sets
8-12 Reps
3A
Upright Row (Barbell)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4B
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
Day 4
1A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
2B
Skull Crusher
3 Sets
8-12 Reps
3A
AD Press
3 Sets
6-10 Reps
3B
Shrug (Dumbbell)
3 Sets
10-15 Reps
Day 1
1A
High Bar Squat (Barbell)
1 Set
1B
Bicep Curl (Barbell)
1 Set
2A
Dip (Weighted)
3 Sets
6-8 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3A
Face Pull
3 Sets
10-15 Reps
3B
Tricep Extension (Cable)
3 Sets
10-15 Reps
4A
Lateral Raise (Cable)
3 Sets
8-15 Reps
4B
Sit Up
3 Sets
AMRAP
Day 2
1A
Seated Military Press (Barbell)
3 Sets
6-12 Reps
1B
Hammer Curl
3 Sets
6-10 Reps
2A
Pull-Up (Weighted)
3 Sets
4-8 Reps
2B
Leg Curl
3 Sets
8-12 Reps
3A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
6-10 Reps
4A
Neck Curl
3 Sets
12-18 Reps
4B
Lying Leg Raise
3 Sets
AMRAP
Day 3
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
15-20 Reps
2A
Leg Press (45 Degrees)
3 Sets
8-12 Reps
2B
Seated Row (Machine)
3 Sets
8-12 Reps
3A
Upright Row (Barbell)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4B
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
Day 4
1A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
2B
Skull Crusher
3 Sets
8-12 Reps
3A
AD Press
3 Sets
6-10 Reps
3B
Shrug (Dumbbell)
3 Sets
10-15 Reps
Day 1
1A
High Bar Squat (Barbell)
1 Set
1B
Bicep Curl (Barbell)
1 Set
2A
Dip (Weighted)
3 Sets
6-8 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3A
Face Pull
3 Sets
10-15 Reps
3B
Tricep Extension (Cable)
3 Sets
10-15 Reps
4A
Lateral Raise (Cable)
3 Sets
8-15 Reps
4B
Sit Up
3 Sets
AMRAP
Day 2
1A
Seated Military Press (Barbell)
3 Sets
6-12 Reps
1B
Hammer Curl
3 Sets
6-10 Reps
2A
Pull-Up (Weighted)
3 Sets
4-8 Reps
2B
Leg Curl
3 Sets
8-12 Reps
3A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
6-10 Reps
4A
Neck Curl
3 Sets
12-18 Reps
4B
Lying Leg Raise
3 Sets
AMRAP
Day 3
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
15-20 Reps
2A
Leg Press (45 Degrees)
3 Sets
8-12 Reps
2B
Seated Row (Machine)
3 Sets
8-12 Reps
3A
Upright Row (Barbell)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4B
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
Day 4
1A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
2B
Skull Crusher
3 Sets
8-12 Reps
3A
AD Press
3 Sets
6-10 Reps
3B
Shrug (Dumbbell)
3 Sets
10-15 Reps
Day 1
1A
High Bar Squat (Barbell)
1 Set
1B
Bicep Curl (Barbell)
1 Set
2A
Dip (Weighted)
3 Sets
6-8 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3A
Face Pull
3 Sets
10-15 Reps
3B
Tricep Extension (Cable)
3 Sets
10-15 Reps
4A
Lateral Raise (Cable)
3 Sets
8-15 Reps
4B
Sit Up
3 Sets
AMRAP
Day 2
1A
Seated Military Press (Barbell)
3 Sets
6-12 Reps
1B
Hammer Curl
3 Sets
6-10 Reps
2A
Pull-Up (Weighted)
3 Sets
4-8 Reps
2B
Leg Curl
3 Sets
8-12 Reps
3A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
6-10 Reps
4A
Neck Curl
3 Sets
12-18 Reps
4B
Lying Leg Raise
3 Sets
AMRAP
Day 3
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
15-20 Reps
2A
Leg Press (45 Degrees)
3 Sets
8-12 Reps
2B
Seated Row (Machine)
3 Sets
8-12 Reps
3A
Upright Row (Barbell)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4B
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
Day 4
1A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
2B
Skull Crusher
3 Sets
8-12 Reps
3A
AD Press
3 Sets
6-10 Reps
3B
Shrug (Dumbbell)
3 Sets
10-15 Reps
Day 1
1A
High Bar Squat (Barbell)
1 Set
1B
Bicep Curl (Barbell)
1 Set
2A
Dip (Weighted)
3 Sets
6-8 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3A
Face Pull
3 Sets
10-15 Reps
3B
Tricep Extension (Cable)
3 Sets
10-15 Reps
4A
Lateral Raise (Cable)
3 Sets
8-15 Reps
4B
Sit Up
3 Sets
AMRAP
Day 2
1A
Seated Military Press (Barbell)
3 Sets
6-12 Reps
1B
Hammer Curl
3 Sets
6-10 Reps
2A
Pull-Up (Weighted)
3 Sets
4-8 Reps
2B
Leg Curl
3 Sets
8-12 Reps
3A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
6-10 Reps
4A
Neck Curl
3 Sets
12-18 Reps
4B
Lying Leg Raise
3 Sets
AMRAP
Day 3
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
15-20 Reps
2A
Leg Press (45 Degrees)
3 Sets
8-12 Reps
2B
Seated Row (Machine)
3 Sets
8-12 Reps
3A
Upright Row (Barbell)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4B
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
Day 4
1A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
2B
Skull Crusher
3 Sets
8-12 Reps
3A
AD Press
3 Sets
6-10 Reps
3B
Shrug (Dumbbell)
3 Sets
10-15 Reps
Day 1
1A
High Bar Squat (Barbell)
1 Set
1B
Bicep Curl (Barbell)
1 Set
2A
Dip (Weighted)
3 Sets
6-8 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3A
Face Pull
3 Sets
10-15 Reps
3B
Tricep Extension (Cable)
3 Sets
10-15 Reps
4A
Lateral Raise (Cable)
3 Sets
8-15 Reps
4B
Sit Up
3 Sets
AMRAP
Day 2
1A
Seated Military Press (Barbell)
3 Sets
6-12 Reps
1B
Hammer Curl
3 Sets
6-10 Reps
2A
Pull-Up (Weighted)
3 Sets
4-8 Reps
2B
Leg Curl
3 Sets
8-12 Reps
3A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
6-10 Reps
4A
Neck Curl
3 Sets
12-18 Reps
4B
Lying Leg Raise
3 Sets
AMRAP
Day 3
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
15-20 Reps
2A
Leg Press (45 Degrees)
3 Sets
8-12 Reps
2B
Seated Row (Machine)
3 Sets
8-12 Reps
3A
Upright Row (Barbell)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4B
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
Day 4
1A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
2B
Skull Crusher
3 Sets
8-12 Reps
3A
AD Press
3 Sets
6-10 Reps
3B
Shrug (Dumbbell)
3 Sets
10-15 Reps
Day 1
1A
High Bar Squat (Barbell)
1 Set
1B
Bicep Curl (Barbell)
1 Set
2A
Dip (Weighted)
3 Sets
6-8 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3A
Face Pull
3 Sets
10-15 Reps
3B
Tricep Extension (Cable)
3 Sets
10-15 Reps
4A
Lateral Raise (Cable)
3 Sets
8-15 Reps
4B
Sit Up
3 Sets
AMRAP
Day 2
1A
Seated Military Press (Barbell)
3 Sets
6-12 Reps
1B
Hammer Curl
3 Sets
6-10 Reps
2A
Pull-Up (Weighted)
3 Sets
4-8 Reps
2B
Leg Curl
3 Sets
8-12 Reps
3A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
6-10 Reps
4A
Neck Curl
3 Sets
12-18 Reps
4B
Lying Leg Raise
3 Sets
AMRAP
Day 3
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Standing Calf Raise
3 Sets
15-20 Reps
2A
Leg Press (45 Degrees)
3 Sets
8-12 Reps
2B
Seated Row (Machine)
3 Sets
8-12 Reps
3A
Upright Row (Barbell)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4B
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
Day 4
1A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
2B
Skull Crusher
3 Sets
8-12 Reps
3A
AD Press
3 Sets
6-10 Reps
3B
Shrug (Dumbbell)
3 Sets
10-15 Reps