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BoostcampPNG

Natural Hypertrophy Bridge plus+

by YeahBuddy
1 athletes joined

Program Description

Four day intermediate program, based on the bridge program. Similar volume to NH 5 day intermediate.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 07, 2024 02:29
  • Last Edited
    Sep 23, 2024 07:09
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-15 reps
-
1B
Bicep Curl (Barbell)
3
6-12 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Face Pull
3
15-25 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
4A
Lateral Raise (Cable)
3
15-25 reps
-
4B
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-15 reps
-
1B
Bicep Curl (Barbell)
3
6-12 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Face Pull
3
15-25 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
4A
Lateral Raise (Cable)
3
15-25 reps
-
4B
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-15 reps
-
1B
Bicep Curl (Barbell)
3
6-12 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Face Pull
3
15-25 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
4A
Lateral Raise (Cable)
3
15-25 reps
-
4B
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-15 reps
-
1B
Bicep Curl (Barbell)
3
6-12 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Face Pull
3
15-25 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
4A
Lateral Raise (Cable)
3
15-25 reps
-
4B
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-15 reps
-
1B
Bicep Curl (Barbell)
3
6-12 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Face Pull
3
15-25 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
4A
Lateral Raise (Cable)
3
15-25 reps
-
4B
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-15 reps
-
1B
Bicep Curl (Barbell)
3
6-12 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Face Pull
3
15-25 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
4A
Lateral Raise (Cable)
3
15-25 reps
-
4B
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-15 reps
-
1B
Bicep Curl (Barbell)
3
6-12 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Face Pull
3
15-25 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
4A
Lateral Raise (Cable)
3
15-25 reps
-
4B
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-15 reps
-
1B
Bicep Curl (Barbell)
3
6-12 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Face Pull
3
15-25 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
4A
Lateral Raise (Cable)
3
15-25 reps
-
4B
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-15 reps
-
1B
Bicep Curl (Barbell)
3
6-12 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Face Pull
3
15-25 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
4A
Lateral Raise (Cable)
3
15-25 reps
-
4B
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-15 reps
-
1B
Bicep Curl (Barbell)
3
6-12 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Face Pull
3
15-25 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
4A
Lateral Raise (Cable)
3
15-25 reps
-
4B
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
8-12 reps
-
3A
Split Squat (Dumbbell)
3
8-12 reps
-
3B
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4A
Neck Curl
3
12-18 reps
-
4B
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
8-12 reps
-
3A
Split Squat (Dumbbell)
3
8-12 reps
-
3B
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4A
Neck Curl
3
12-18 reps
-
4B
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
8-12 reps
-
3A
Split Squat (Dumbbell)
3
8-12 reps
-
3B
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4A
Neck Curl
3
12-18 reps
-
4B
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
8-12 reps
-
3A
Split Squat (Dumbbell)
3
8-12 reps
-
3B
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4A
Neck Curl
3
12-18 reps
-
4B
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
8-12 reps
-
3A
Split Squat (Dumbbell)
3
8-12 reps
-
3B
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4A
Neck Curl
3
12-18 reps
-
4B
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
8-12 reps
-
3A
Split Squat (Dumbbell)
3
8-12 reps
-
3B
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4A
Neck Curl
3
12-18 reps
-
4B
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
8-12 reps
-
3A
Split Squat (Dumbbell)
3
8-12 reps
-
3B
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4A
Neck Curl
3
12-18 reps
-
4B
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
8-12 reps
-
3A
Split Squat (Dumbbell)
3
8-12 reps
-
3B
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4A
Neck Curl
3
12-18 reps
-
4B
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
8-12 reps
-
3A
Split Squat (Dumbbell)
3
8-12 reps
-
3B
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4A
Neck Curl
3
12-18 reps
-
4B
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
8-12 reps
-
3A
Split Squat (Dumbbell)
3
8-12 reps
-
3B
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4A
Neck Curl
3
12-18 reps
-
4B
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
8-12 reps
-
1B
Seated Row (Machine)
3
8-12 reps
-
2A
Upright Row (Barbell)
3
12-15 reps
-
2B
Hanging Leg Raise
3
AMRAP
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Extension (EZ Bar)
3
8-12 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Face Pull
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
8-12 reps
-
1B
Seated Row (Machine)
3
8-12 reps
-
2A
Upright Row (Barbell)
3
12-15 reps
-
2B
Hanging Leg Raise
3
AMRAP
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Extension (EZ Bar)
3
8-12 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Face Pull
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
8-12 reps
-
1B
Seated Row (Machine)
3
8-12 reps
-
2A
Upright Row (Barbell)
3
12-15 reps
-
2B
Hanging Leg Raise
3
AMRAP
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Extension (EZ Bar)
3
8-12 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Face Pull
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
8-12 reps
-
1B
Seated Row (Machine)
3
8-12 reps
-
2A
Upright Row (Barbell)
3
12-15 reps
-
2B
Hanging Leg Raise
3
AMRAP
-
3A
Incline Curl (Dumbbell)
3
8-12 reps
-
3B
Overhead Extension (EZ Bar)
3
8-12 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Face Pull
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
8-12 reps
-
1B
Seated Row (Machine)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
8-12 reps
-
1B
Seated Row (Machine)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
8-12 reps
-
1B
Seated Row (Machine)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
8-12 reps
-
1B
Seated Row (Machine)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
8-12 reps
-
1B
Seated Row (Machine)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
8-12 reps
-
1B
Seated Row (Machine)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher
3
8-12 reps
-
3A
Shrug (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher
3
8-12 reps
-
3A
Shrug (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher
3
8-12 reps
-
3A
Shrug (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher
3
8-12 reps
-
3A
Shrug (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher
3
8-12 reps
-
3A
AD Press
3
6-10 reps
-
3B
Shrug (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher
3
8-12 reps
-
3A
AD Press
3
6-10 reps
-
3B
Shrug (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher
3
8-12 reps
-
3A
AD Press
3
6-10 reps
-
3B
Shrug (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher
3
8-12 reps
-
3A
AD Press
3
6-10 reps
-
3B
Shrug (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher
3
8-12 reps
-
3A
AD Press
3
6-10 reps
-
3B
Shrug (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher
3
8-12 reps
-
3A
AD Press
3
6-10 reps
-
3B
Shrug (Dumbbell)
3
10-15 reps
-
Week 1
1 / 10 Weeks
Day 2
1A
Seated Military Press (Barbell)
3 Sets
6-12 Reps
-
1B
Hammer Curl
3 Sets
6-10 Reps
-
2A
Pull-Up (Weighted)
3 Sets
4-8 Reps
-
2B
Leg Curl
3 Sets
8-12 Reps
-
3A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3B
Incline Chest Fly (Dumbbell)
3 Sets
6-10 Reps
-
4A
Neck Curl
3 Sets
12-18 Reps
-
4B
Lying Leg Raise
3 Sets
AMRAP
-
Day 1
1A
Squat (Smith Machine)
3 Sets
8-15 Reps
-
1B
Bicep Curl (Barbell)
3 Sets
6-12 Reps
-
2A
Dip (Weighted)
3 Sets
6-8 Reps
-
2B
Dumbbell Row
3 Sets
8-12 Reps
-
3A
Face Pull
3 Sets
15-25 Reps
-
3B
Tricep Extension (Cable)
3 Sets
10-15 Reps
-
4A
Lateral Raise (Cable)
3 Sets
15-25 Reps
-
4B
Sit Up
3 Sets
AMRAP
-
Day 3
1A
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
1B
Seated Row (Machine)
3 Sets
8-12 Reps
-
2A
Upright Row (Barbell)
3 Sets
12-15 Reps
-
2B
Hanging Leg Raise
3 Sets
AMRAP
-
3A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
3B
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
-
4A
Leg Extension
3 Sets
8-12 Reps
-
4B
Face Pull
3 Sets
15-25 Reps
-
Day 4
1A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
2A
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
2B
Skull Crusher
3 Sets
8-12 Reps
-
3A
Shrug (Dumbbell)
3 Sets
8-12 Reps
-
3B
Lateral Raise (Machine)
3 Sets
12-15 Reps
-