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Meyer’s Bridge 2.0: 12-veckors Hypertrofi & Styrka

by Weimar A.

Program Description

**Meyer’s Bridge 2.0: 12-veckors Hypertrofi & Styrka** is a dynamic 12-week training program designed to enhance both muscle hypertrophy and strength. With a commitment of 48 sessions over three months, this program combines bodybuilding techniques with powerlifting fundamentals, making it suitable for novice and intermediate lifters alike. Each workout lasts approximately 60 minutes and requires access to a full gym, ensuring you have the tools necessary to push your limits. Get ready to transform your physique and build serious strength with a structured approach that emphasizes progressive overload and diverse training modalities.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 12, 2026 08:44
  • Last Edited
    Jan 12, 2026 09:09
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.8%
Hamstrings
12.8%
Triceps
10.7%
Glutes
10.7%
Front Delts
9.6%
Upper Back
7.5%
Chest
6.4%
Lats
4.3%
Biceps
4.3%
Middle Delts
4.3%
Rear Delts
4.3%
Abs
4.3%
Lower Back
3.2%
Calves
2.8%
Abductors
1.1%
Forearms
1.1%
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BlogBannerPC
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Abs Crunch (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Larsen Press (Barbell)
3 Sets
8 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
15 Reps
-
Day 2
1
Belt Squat
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
15 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Abs Crunch (Machine)
3 Sets
20 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
2
Chin-Up (Weighted)
3 Sets
6 Reps
-
3
Chest Press (Machine)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
Day 4
1
Front Squat (Barbell)
3 Sets
6 Reps
-
2
Deadlift (Paused)
3 Sets
5 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Seated Calf Raise
4 Sets
12 Reps
-
5
Hammer Curl (Cable)
3 Sets
12 Reps
-