Hypertrophy Progression Series: Int. - Adv. Bridge

The Hypertrophy Progression Series Program is a fitness program designed to take you from a beginner to advanced level lifter.

While programmed as a 12 week block, I encourage you to think of it as 3, 4 week mesocycles wherein at the end of each meso you may swap out exercises as you see fit to increase or decrease volume for muscle group as needed or simply give a muscle group more work if its a target area of yours.

All exercises with an alternative movement will have a note attached with the reps for that movement, if no reps are specified it means reps remain the same for the alternate movement.

All bridging tiers of the program are designed to be run over a shorter period of time at 6 weeks per program or 2, 3 week mesocycles.

Regarding The Intermediate to Advanced Bridge Program:
The Split is a 5 times per week, Upper/Lower split with an Arms and Accessories Day. This is to prepare you for the Volume jump in the Advanced Program. You will progress to the Advanced program when you are efficiently recovering from each session.

Some movements in this program are marked: '(A)' or '(B)' in this case you will pick the movement to do and continue following the corresponding movements with your initial pick marking all alternate movements as skipped.

Unless specified otherwise all sets are to be performed at 9RPE or 1RIR.

It is highly recommended you eat in a caloric surplus while this program.

Regarding Deloads:
From this point forward you will incorporate strategic deload weeks into your mesocycle. As a rule of thumb weeklong failure to match or progress on your primary lift at the start of each workout constitutes taking a deload week.
On this week you will halve all sets you perform prioritizing keeping your heavier rep range sets, and you will cut all weight down to 75% of your previous week.
For example if last week you did 4 sets of Seal Rows supersetted with Tricep Pushdowns you will cut to 2 sets and if you did 60kg on Seal Rows this week you will do 45kg, 40kg on Pushdowns = 30kg this week.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Upper 1: Push Focus

Romanian Deadlift (Barbell)

Deadlift (Barbell)

Lower: Posterior Chain Focus

Overhead Press (Barbell)

Arms and Accessories

Squat (Barbell)

Lower 2: Legs Focus

Pendlay Row

Upper 2: Pull Focus

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