Hypertrophy Progression Series: Int. - Adv. Bridge
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 3–6 reps | @9 |
| 2 | 4–8 reps | @9 | ||
| 1 | 8–12 reps | @9 | ||
| Superset | ||||
| 2A | Seal Row | 3 | 6–12 reps | @9 |
| 2B | Tricep Pushdown (Cable) | 3 | 8–15 reps | @9 |
| Superset | ||||
| 3A | Incline Bench Press (Barbell) | 3 | 6–12 reps | @9 |
| 3B | Hammer Curl (Dumbbell) | 3 | 8–15 reps | @9 |
| Superset | ||||
| 4A | Upright Row (Barbell) | 3 | 6–12 reps | @9 |
| 4B | Dead Hang | 3 | 1 min | @9 |
| Superset | ||||
| 5A | Rear Delt Fly (Dumbbell) | 3 | 8–15 reps | @9 |
| 5B | Shrug (Barbell) | 3 | 5–10 reps | @9 |
| 5C | Wrist Curls | 3 | 10–20 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 3–6 reps | @9 |
| 2 | 4–8 reps | @9 | ||
| 1 | 8–12 reps | @9 | ||
| 2 | Deadlift (Barbell) | 1 | 3–6 reps | @9 |
| 2 | 4–8 reps | @9 | ||
| 1 | 8–12 reps | @9 | ||
| Superset | ||||
| 3A | Split Squat (Dumbbell) | 4 | 4–8 reps | @9 |
| 3B | Zercher Squat (Barbell) | 4 | 4–8 reps | @9 |
| 3C | Decline Sit Up (Weighted) | 4 | 8–10 reps | @9 |
| Superset | ||||
| 4A | Squat (Barbell) | 4 | 6–12 reps | @9 |
| 4B | Hip Thrust (Barbell) | 4 | 8–15 reps | @9 |
| 4C | Standing Calf Raise | 4 | 10–20 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 3–6 reps | @9 |
| 2 | 4–8 reps | @9 | ||
| 1 | 8–12 reps | @9 | ||
| Superset | ||||
| 2A | Bench Press (Close Grip) | 3 | 4–10 reps | @9 |
| 2B | Bicep Curl (EZ Bar) | 3 | 6–10 reps | @9 |
| Superset | ||||
| 3A | Preacher Curl (EZ Bar) | 3 | 4–8 reps | @9 |
| 3B | Skull Crusher (Barbell) | 3 | 6–12 reps | @9 |
| Superset | ||||
| 4A | Lateral Raise (Dumbbell) | 3 | 8–15 reps | @9 |
| 4B | Wrist Curls | 3 | 10–20 reps | @9 |
| 4C | Neck Curl | 3 | 10–20 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 3–6 reps | @9 |
| 2 | 4–8 reps | @9 | ||
| 1 | 8–12 reps | @9 | ||
| Superset | ||||
| 2A | Good Morning | 4 | 4–10 reps | @9 |
| 2B | Hanging Leg Raise | 4 | 6–10 reps | @9 |
| Superset | ||||
| 3A | Split Squat (Dumbbell) | 4 | 4–8 reps | @9 |
| 3B | Standing Calf Raise | 4 | 10–20 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pendlay Row | 1 | 3–6 reps | @9 |
| 2 | 4–8 reps | @9 | ||
| 1 | 8–12 reps | @9 | ||
| Superset | ||||
| 2A | Pull-Up (Weighted) | 3 | 4–8 reps | @9 |
| 2B | Neck Extension | 3 | 5–15 reps | @9 |
| Superset | ||||
| 3A | Deficit Push Up | 3 | 6–10 reps | @9 |
| 3B | Shrug (Barbell) | 3 | 8–15 reps | @9 |
| Superset | ||||
| 4A | Incline Bench Press (Dumbbell) | 3 | 6–12 reps | @9 |
| 4B | Pullover (Dumbbell) | 3 | 5–10 reps | @9 |
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 3 | 8–15 reps | @9 |
| 5B | Bicep Curl (Dumbbell) | 3 | 6–12 reps | @9 |
| 5C | Tricep Extension (Dumbbell) | 3 | 8–15 reps | @9 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hypertrophy Progression Series: Int. - Adv. Bridge is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Hypertrophy Progression Series: Int. - Adv. Bridge is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hypertrophy Progression Series: Int. - Adv. Bridge is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
