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BridgeBurner

by Ben W.
2 athletes joined

Program Description

This is a personal change of scenery coming off a powerlifting peak block. I really like my 4 day upper/lower split but want to address some weaknesses while still keeping in SBD and ohp movements. Back will be a focus of the lower day. Pull ups will be a primary lift. Going for longer rep ranges in an attempt to build back some work capacity.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 22, 2025 12:20
  • Last Edited
    Mar 17, 2025 06:21
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
60%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
RPE 6
3
Skull Crusher (Barbell)
2
10-12 reps
RPE 6
4
Preacher Curl (Machine)
2
8-12 reps
RPE 6
5
Chest Fly (Machine)
2
10-12 reps
RPE 6
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
62.5%
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
4
Preacher Curl (Machine)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
2
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
62.5%
2
Standing Behind Neck Shoulder Press (Barbell)
4
6-8 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
4
Preacher Curl (Machine)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
62.5%
2
Standing Behind Neck Shoulder Press (Barbell)
4
6-8 reps
RPE 8
3
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
4
Preacher Curl (Machine)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
2
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
65%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
RPE 7
3
Skull Crusher (Barbell)
2
10-12 reps
RPE 7
4
Preacher Curl (Machine)
2
8-12 reps
RPE 6
5
Chest Fly (Machine)
2
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
65%
2
Standing Behind Neck Shoulder Press (Barbell)
4
8-10 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
4
Preacher Curl (Machine)
3
8-12 reps
RPE 6
5
Chest Fly (Machine)
2
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
65%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
RPE 7
3
Skull Crusher (Barbell)
2
10-12 reps
RPE 7
4
Preacher Curl (Machine)
2
8-12 reps
RPE 6
5
Chest Fly (Machine)
2
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
65%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
RPE 7
3
Skull Crusher (Barbell)
2
10-12 reps
RPE 7
4
Preacher Curl (Machine)
2
8-12 reps
RPE 6
5
Chest Fly (Machine)
2
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Squat (Barbell)
3
8 reps
60%
4
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 7
5
Farmer's Walk (Weighted)
3
2 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 7
3
Squat (Barbell)
3
10 reps
62.5%
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
5
Farmer's Walk (Weighted)
4
2 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 7
3
Squat (Barbell)
4
10 reps
62.5%
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Farmer's Walk (Weighted)
5
2 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 7
3
Squat (Barbell)
5
10 reps
62.5%
4
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
5
Farmer's Walk (Weighted)
4
2 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 7
3
Squat (Barbell)
3
12 reps
65%
4
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
2 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 7
3
Squat (Barbell)
4
12 reps
65%
4
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
5
Farmer's Walk (Weighted)
4
2 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 7
3
Squat (Barbell)
3
12 reps
65%
4
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 7
5
Farmer's Walk (Weighted)
4
2 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 7
3
Squat (Barbell)
3
12 reps
65%
4
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 7
5
Farmer's Walk (Weighted)
4
2 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
60%
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6
3
Skull Crusher (Barbell)
2
10-12 reps
RPE 6
4
Preacher Curl (Machine)
2
8-12 reps
RPE 6
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 6
6
Chest Fly (Machine)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
62.5%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
4
Preacher Curl (Machine)
3
8-12 reps
RPE 7
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 6
6
Chest Fly (Machine)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
62.5%
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
4
Preacher Curl (Machine)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
62.5%
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
4
Preacher Curl (Machine)
3
8-12 reps
RPE 7
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
6
Chest Fly (Machine)
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
65%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Skull Crusher (Barbell)
2
10-12 reps
RPE 7
4
Preacher Curl (Machine)
2
8-12 reps
RPE 7
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 6
6
Chest Fly (Machine)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
65%
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
4
Preacher Curl (Machine)
3
8-12 reps
RPE 7
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 6
6
Chest Fly (Machine)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
65%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
4
Preacher Curl (Machine)
3
8-12 reps
RPE 7
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 6
6
Chest Fly (Machine)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
65%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
4
Preacher Curl (Machine)
3
8-12 reps
RPE 7
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 6
6
Chest Fly (Machine)
2
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
RPE 8
2
Deadlift (Barbell)
1
5 reps
RPE 5-10
3
Seated Row (Machine)
3
6-8 reps
RPE 6
4
Leg Press
2
8-10 reps
RPE 6
5
Farmer's Walk (Weighted)
3
2 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
RPE 8
2
Deadlift (Barbell)
1
5 reps
RPE 5-10
3
Seated Row (Machine)
3
6-8 reps
RPE 6
4
Leg Press
3
8-10 reps
RPE 6
5
Farmer's Walk (Weighted)
4
2 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
RPE 8
2
Deadlift (Barbell)
1
5 reps
RPE 5-10
3
Seated Row (Machine)
4
6-8 reps
RPE 7
4
Leg Press
4
8-10 reps
RPE 7
5
Farmer's Walk (Weighted)
5
2 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
RPE 8
2
Deadlift (Barbell)
1
5 reps
RPE 5-10
3
Seated Row (Machine)
4
6-8 reps
RPE 6
4
Leg Press
5
8-10 reps
RPE 6
5
Farmer's Walk (Weighted)
3
2 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
RPE 8
2
Deadlift (Barbell)
1
5 reps
RPE 5-10
3
Seated Row (Machine)
3
6-8 reps
RPE 6
4
Leg Press
3
10-12 reps
RPE 6
5
Farmer's Walk (Weighted)
4
2 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
RPE 8
2
Deadlift (Barbell)
1
5 reps
RPE 5-10
3
Seated Row (Machine)
4
6-8 reps
RPE 6
4
Leg Press
4
10-12 reps
RPE 6
5
Farmer's Walk (Weighted)
5
2 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
RPE 8
2
Deadlift (Barbell)
1
5 reps
RPE 5-10
3
Seated Row (Machine)
3
6-8 reps
RPE 6
4
Leg Press
3
10-12 reps
RPE 6
5
Farmer's Walk (Weighted)
3
2 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
RPE 8
2
Deadlift (Barbell)
1
5 reps
RPE 5-10
3
Seated Row (Machine)
3
6-8 reps
RPE 6
4
Leg Press
3
10-12 reps
RPE 6
5
Farmer's Walk (Weighted)
3
2 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
60%
2
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
6-8 Reps
@6
3
Skull Crusher (Barbell)
2 Sets
10-12 Reps
@6
4
Preacher Curl (Machine)
2 Sets
8-12 Reps
@6
5
Chest Fly (Machine)
2 Sets
10-12 Reps
@6
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@6
Day 2
1
Pull-Up (Assisted)
5 Sets
5 Reps
@8
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@6
3
Squat (Barbell)
3 Sets
8 Reps
60%
4
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@7
5
Farmer's Walk (Weighted)
3 Sets
2 Reps
@6
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
60%
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@6
3
Skull Crusher (Barbell)
2 Sets
10-12 Reps
@6
4
Preacher Curl (Machine)
2 Sets
8-12 Reps
@6
5
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@6
6
Chest Fly (Machine)
2 Sets
10-12 Reps
@6
Day 4
1
Pull-Up (Assisted)
5 Sets
5 Reps
@8
2
Deadlift (Barbell)
1 Set
5 Reps
@5-10
3
Seated Row (Machine)
3 Sets
6-8 Reps
@6
4
Leg Press
2 Sets
8-10 Reps
@6
5
Farmer's Walk (Weighted)
3 Sets
2 Reps
@6