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

**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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Larsen Press (Barbell)

Seated Row (Cable)

Seated Shoulder Press (Dumbbell)

Tricep Rope Push Down (Cable)

Face Pull

Belt Squat

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Abs Crunch (Machine)

Incline Bench Press (Barbell)

Chin-Up (Weighted)

Chest Press (Machine)

Rear Delt Fly (Dumbbell)

Lateral Raise (Dumbbell)

Front Squat (Barbell)

Deadlift (Paused)

Leg Press

Seated Calf Raise

Hammer Curl (Cable)

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