Ultimate Hypertrophy Programs: Bridge

by Natural Hypertrophy

1,663 athletes joined

Natural Hypertrophy's 4x per week program for novice lifters advancing to intermediates

4.19

(38 ratings)

PROGRAM DESCRIPTION

Boostcamp is proud to partner with Natural Hypertrophy to bring this free program to Boostcamp.

The bridge program is ideal for novice lifters looking to transition to the intermediate stage. If you are newer to lifting, it is strongly recommended you start with the Ultimate Hypertrophy Program: Novice.

You'll be training 4 days per week, instead of 3 days per week. The extra day is to add upper body work. There are accessories movements added throughout the week to increase your work capacity and volume.

Recommended workout days: Monday, Wednesday, Friday, Saturday

Read the full program guide below.

PROGRAM OVERVIEW

Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
4 days
Time Per Workout
60 minutes

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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

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-10 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

8-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-10 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

8-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-10 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

8-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-10 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

8-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-10 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

8-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-10 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

8-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-10 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

8-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-10 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

8-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-10 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

8-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-10 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

8-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-10 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

8-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-10 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

8-12 reps

Day 2

Overhead Press (Barbell)

6-12 reps

Hammer Curl

6-12 reps

Pull-Up (Weighted)

4-8 reps

Leg Curl

12-15 reps

Split Squat (Barbell)

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-12 reps

Hammer Curl

6-12 reps

Pull-Up (Weighted)

4-8 reps

Leg Curl

12-15 reps

Split Squat (Barbell)

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-12 reps

Hammer Curl

6-12 reps

Pull-Up (Weighted)

4-8 reps

Leg Curl

12-15 reps

Split Squat (Barbell)

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-12 reps

Hammer Curl

6-12 reps

Pull-Up (Weighted)

4-8 reps

Leg Curl

12-15 reps

Split Squat (Barbell)

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-12 reps

Hammer Curl

6-12 reps

Pull-Up (Weighted)

4-8 reps

Leg Curl

12-15 reps

Split Squat (Barbell)

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-12 reps

Hammer Curl

6-12 reps

Pull-Up (Weighted)

4-8 reps

Leg Curl

12-15 reps

Split Squat (Barbell)

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-12 reps

Hammer Curl

6-12 reps

Pull-Up (Weighted)

4-8 reps

Leg Curl

12-15 reps

Split Squat (Barbell)

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-12 reps

Hammer Curl

6-12 reps

Pull-Up (Weighted)

4-8 reps

Leg Curl

12-15 reps

Split Squat (Barbell)

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-12 reps

Hammer Curl

6-12 reps

Pull-Up (Weighted)

4-8 reps

Leg Curl

12-15 reps

Split Squat (Barbell)

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-12 reps

Hammer Curl

6-12 reps

Pull-Up (Weighted)

4-8 reps

Leg Curl

12-15 reps

Split Squat (Barbell)

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-12 reps

Hammer Curl

6-12 reps

Pull-Up (Weighted)

4-8 reps

Leg Curl

12-15 reps

Split Squat (Barbell)

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-12 reps

Hammer Curl

6-12 reps

Pull-Up (Weighted)

4-8 reps

Leg Curl

12-15 reps

Split Squat (Barbell)

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Leg Press

8-12 reps

Seated Row (Machine)

8-12 reps

Upright Row (Barbell)

12-15 reps

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Leg Press

8-12 reps

Seated Row (Machine)

8-12 reps

Upright Row (Barbell)

12-15 reps

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Leg Press

8-12 reps

Seated Row (Machine)

8-12 reps

Upright Row (Barbell)

12-15 reps

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Leg Press

8-12 reps

Seated Row (Machine)

8-12 reps

Upright Row (Barbell)

12-15 reps

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Leg Press

8-12 reps

Seated Row (Machine)

8-12 reps

Upright Row (Barbell)

12-15 reps

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Leg Press

8-12 reps

Seated Row (Machine)

8-12 reps

Upright Row (Barbell)

12-15 reps

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Leg Press

8-12 reps

Seated Row (Machine)

8-12 reps

Upright Row (Barbell)

12-15 reps

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Leg Press

8-12 reps

Seated Row (Machine)

8-12 reps

Upright Row (Barbell)

12-15 reps

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Leg Press

8-12 reps

Seated Row (Machine)

8-12 reps

Upright Row (Barbell)

12-15 reps

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Leg Press

8-12 reps

Seated Row (Machine)

8-12 reps

Upright Row (Barbell)

12-15 reps

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Leg Press

8-12 reps

Seated Row (Machine)

8-12 reps

Upright Row (Barbell)

12-15 reps

Hanging Leg Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Leg Press

8-12 reps

Seated Row (Machine)

8-12 reps

Upright Row (Barbell)

12-15 reps

Hanging Leg Raise

AMRAP

Day 4

Incline Bench Press (Barbell)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (Dumbbell)

8-10 reps

Skull Crusher

8-12 reps

Day 4

Incline Bench Press (Barbell)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (Dumbbell)

8-10 reps

Skull Crusher

8-12 reps

Day 4

Incline Bench Press (Barbell)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (Dumbbell)

8-10 reps

Skull Crusher

8-12 reps

Day 4

Incline Bench Press (Barbell)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (Dumbbell)

8-10 reps

Skull Crusher

8-12 reps

Day 4

Incline Bench Press (Barbell)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (Dumbbell)

8-10 reps

Skull Crusher

8-12 reps

Day 4

Incline Bench Press (Barbell)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (Dumbbell)

8-10 reps

Skull Crusher

8-12 reps

Day 4

Incline Bench Press (Barbell)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (Dumbbell)

8-10 reps

Skull Crusher

8-12 reps

Day 4

Incline Bench Press (Barbell)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (Dumbbell)

8-10 reps

Skull Crusher

8-12 reps

Day 4

Incline Bench Press (Barbell)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (Dumbbell)

8-10 reps

Skull Crusher

8-12 reps

Day 4

Incline Bench Press (Barbell)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (Dumbbell)

8-10 reps

Skull Crusher

8-12 reps

Day 4

Incline Bench Press (Barbell)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (Dumbbell)

8-10 reps

Skull Crusher

8-12 reps

Day 4

Incline Bench Press (Barbell)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (Dumbbell)

8-10 reps

Skull Crusher

8-12 reps

WHAT PEOPLE ARE SAYING(38 ratings)

Only ratings with written feedback are displayed here.

4.19 / 5

Juan CastroAge 37, Man

7 days ago

5 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Excelent program. Some days are easier than others which helps a lot mentally.

Owen M.Age 24, Man

10 days ago

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Best part of NH's programs is that they TEACH you how to program. They're easy to understand, and I tend to treat them as templates rather than hard and fast programs. Thank you frenchie!!

Show All Reviews

Boostcamp is proud to partner with Natural Hypertrophy to bring this free program in our app format. To learn more about natural bodybuilding training and find more free programs, check out Natural Hypertrophy's YouTube channel.

The Bridge Program is designed to transition users from a novice workout routine to an intermediate one. Here's what it entails:

Frequency: You'll be training four times a week, introducing a dedicated upper body day and incorporating arm isolation exercises throughout.
Volume Increase: Sets will increment from three to four, translating to an extra 21 sets a week. However, this increase only applies to the first half of the week, ensuring you don’t burn out.
Rep Range Adjustments: As the sets increase, rep ranges need modifications to ensure compatibility.
Objective: The main goal of this program is to build your work capacity, meaning you should be able to do more work more often without compromising on intensity.
Consistency: Mondays and Wednesdays maintain a similar split to what you might be familiar with, but now with the option of three or four sets.
New Additions on Friday: Emphasis is added on the upper back with the introduction of machine rows and incline rows. This is due to the realization of the upper back's appetite for volume.
Saturday - Upper Day: This day comprises of four exercises - incline press/ring push-ups, dumbbell pullovers/machine pullovers, dumbbell preacher curls/Bi-asian curls, and skull crushers/French press.
Rest Days: Tuesdays, Thursdays, and Sundays.

When should you move on from the Bridge Program? When you consistently feel energetic after your workouts and find yourself needing four sets per body part daily to feel the growth, it's a sign to transition to the intermediate program.