Natural Hypertrophy Bridge plus+ | Workout Programs | Boostcamp App |

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

Jul 11, 2024 01:48

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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 3

1A

Leg Press (45 Degrees)

3 Sets

8-12 Reps

1B

Seated Row (Machine)

3 Sets

8-12 Reps

2A

Upright Row (Barbell)

3 Sets

12-15 Reps

2B

Hanging Leg Raise

3 Sets

AMRAP

3A

Incline Curl (Dumbbell)

3 Sets

8-12 Reps

3B

Overhead Extension (EZ Bar)

3 Sets

8-12 Reps

4A

Leg Extension

3 Sets

8-12 Reps

4B

Face Pull

3 Sets

15-25 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

Shrug (Dumbbell)

3 Sets

8-12 Reps

3B

Lateral Raise (Machine)

3 Sets

12-15 Reps