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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
    Jun 18, 2025 11:34

Summary

**BridgeBurner** is an intense 8-week program designed to ignite your strength and sculpt your physique. Committing just four days a week, you'll tackle a balanced mix of compound lifts and accessory work, focusing on major muscle groups to maximize growth and endurance. Each session is meticulously crafted to push your limits, featuring exercises like the Bench Press, Squats, and Pull-Ups, ensuring you build power and stability. Get ready to elevate your training and achieve the results you've been striving for!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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