The Bridge is designed to transition lifters from novice to intermediate-level programming. This program focuses on building strength, muscle size, work capacity, improving technique, and programming knowledge. Over the course of 8 weeks, lifters engage in three weekly training sessions and one GPP/
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- The Bridge - 8-Week Strength Program
The Bridge - 8-Week Strength Program
authors -Jordan Feigenbaum, MD, Austin Baraki, MD
duration -8 weeks
GPP frequency -1 time per week
sessions per week -3
Description -
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Routine -
Weeks 1-8
Week 1: Low Stress
Day 1
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| Squat w/ belt | 1 | 5 | 6 | 79% |
| 1 | 5 | 7 | 80% | |
| 1 | 5 | 8 | 82% | |
| Close grip bench | 1 | 4 | 7 | 82% |
| 1 | 4 | 8 | 84% | |
| 1 | 4 | 9 | 86% | |
| Rack pull, mid shin | 1 | 7 | 6 | 76% |
| 1 | 7 | 7 | 77% | |
| 1 | 7 | 8 | 79% |
Day 2
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| 2ct paused Squat | 1 | 4 | 7 | 82% |
| 1 | 4 | 8 | 84% | |
| 1 | 4 | 9 | 86% | |
| Press w/ belt | 1 | 5 | 6 | 77% |
| 1 | 5 | 7 | 79% | |
| 1 | 5 | 8 | 80% | |
| Barbell Rows | 2 | 8 | 6 | 72% |
| 2 | 8 | 7 | 74% | |
| 2 | 8 | 8 | 76% |
Day 4
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| Deadlift w/ belt | 1 | 5 | 6 | 77% |
| 1 | 5 | 7 | 79% | |
| 1 | 5 | 8 | 80% | |
| Bench Press, 1ct paused | 1 | 5 | 6 | 77% |
| 1 | 5 | 7 | 79% | |
| 1 | 5 | 8 | 80% | |
| 3-0-3 Tempo Squat | 1 | 8 | 6 | 74% |
| 1 | 8 | 7 | 76% | |
| 1 | 8 | 8 | 77% |
Week 2
Day 1
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| Squat w/ belt | 3 | 5 | 6 | 79% |
| 3 | 5 | 7 | 80% | |
| 3 | 5 | 8 | 82% | |
| Close grip bench | 2 | 4 | 7 | 84% |
| 2 | 4 | 8 | 86% | |
| 2 | 4 | 9 | 88% | |
| Rack pull, mid shin | 2 | 7 | 6 | 70% |
| 2 | 7 | 7 | 74% | |
| 2 | 7 | 8 | 76% |
Day 2
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| 2ct paused Squat | 2 | 4 | 7 | 82% |
| 2 | 4 | 8 | 84% | |
| 2 | 4 | 9 | 86% | |
| Press w/ belt | 4 | 5 | 6 | 79% |
| 4 | 5 | 7 | 80% | |
| 4 | 5 | 8 | 82% | |
| Barbell Rows | 3 | 8 | 6 | 74% |
| 3 | 8 | 7 | 76% | |
| 3 | 8 | 8 | 77% |
Day 4
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| Deadlift w/ belt | 3 | 5 | 6 | 77% |
| 3 | 5 | 7 | 79% | |
| 3 | 5 | 8 | 80% | |
| Bench Press, 1ct paused | 4 | 5 | 6 | 77% |
| 4 | 5 | 7 | 79% | |
| 4 | 5 | 8 | 80% | |
| 3-0-3 Tempo Squat | 2 | 8 | 6 | 74% |
| 2 | 8 | 7 | 76% | |
| 2 | 8 | 8 | 77% |
Week 3: Mod Stress
Day 1
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| Squat w/ belt | 3 | 5 | 6 | 79% |
| 3 | 5 | 7 | 80% | |
| 3 | 5 | 8 | 82% | |
| Close grip bench | 2 | 4 | 7 | 84% |
| 2 | 4 | 8 | 86% | |
| 2 | 4 | 9 | 88% | |
| Rack pull, mid shin | 2 | 7 | 7 | 77% |
| 2 | 7 | 8 | 79% | |
| 2 | 7 | 9 | 82% |
Day 3
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| 2ct paused Squat | 2 | 4 | 7 | 82% |
| 2 | 4 | 8 | 84% | |
| 2 | 4 | 9 | 86% | |
| Press w/ belt | 4 | 5 | 6 | 79% |
| 4 | 5 | 7 | 80% | |
| 4 | 5 | 8 | 82% | |
| Barbell Rows | 3 | 8 | 6 | 74% |
| 3 | 8 | 7 | 76% | |
| 3 | 8 | 8 | 77% |
Day 5
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| Deadlift w/ belt | 3 | 5 | 6 | 77% |
| 3 | 5 | 7 | 79% | |
| 3 | 5 | 8 | 80% | |
| Bench Press, 1ct paused | 4 | 5 | 6 | 77% |
| 4 | 5 | 7 | 79% | |
| 4 | 5 | 8 | 80% | |
| 3-0-3 Tempo Squat | 2 | 8 | 7 | 71% |
| 2 | 8 | 8 | 74% | |
| 2 | 8 | 9 | 76% |
Week 4
Day 1
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| Squat w/ belt | 4 | 5 | 6 | 76% |
| 4 | 5 | 7 | 79% | |
| 4 | 5 | 8 | 81% | |
| Close grip bench | 3 | 4 | 7 | 84% |
| 3 | 4 | 8 | 86% | |
| 3 | 4 | 9 | 88% | |
| Rack pull, mid shin | 2 | 7 | 7 | 77% |
| 2 | 7 | 8 | 79% | |
| 2 | 7 | 9 | 82% |
Day 3
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| 2ct paused Squat | 3 | 4 | 7 | 82% |
| 3 | 4 | 8 | 84% | |
| 3 | 4 | 9 | 86% | |
| Press w/ belt | 4 | 5 | 6 | 79% |
| 4 | 5 | 7 | 80% | |
| 4 | 5 | 8 | 82% | |
| Barbell Rows | 4 | 8 | 6 | 74% |
| 4 | 8 | 7 | 76% | |
| 4 | 8 | 8 | 77% |
Day 5
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| Deadlift w/ belt | 3 | 5 | 6 | 77% |
| 3 | 5 | 7 | 79% | |
| 3 | 5 | 8 | 80% | |
| Bench Press, 1ct paused | 5 | 5 | 6 | 77% |
| 5 | 5 | 7 | 79% | |
| 5 | 5 | 8 | 80% | |
| 3-0-3 Tempo Squat | 2 | 8 | 6 | 74% |
| 2 | 8 | 7 | 76% | |
| 2 | 8 | 8 | 77% |
Week 5
Day 1
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| Squat w/ belt | 3 | 4 | 6 | 79% |
| 3 | 4 | 7 | 81% | |
| 3 | 4 | 8 | 80% | |
| 2ct paused deadlift 1' off the floor | 2 | 4 | 7 | 82% |
| 2 | 4 | 8 | 84% | |
| 2 | 4 | 9 | 86% |
Day 3
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| Pin Squat | 2 | 4 | 7 | 82% |
| 2 | 4 | 8 | 84% | |
| 2 | 4 | 9 | 86% | |
| Press w/ belt | 5 | 4 | 6 | 79% |
| 5 | 4 | 7 | 80% | |
| 5 | 4 | 8 | 82% | |
| Barbell Rows | 4 | 8 | 6 | 74% |
| 4 | 8 | 7 | 76% | |
| 4 | 8 | 8 | 77% |
Day 5
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| Deadlift w/ belt | 3 | 4 | 6 | 79% |
| 3 | 4 | 7 | 81% | |
| 3 | 4 | 8 | 80% | |
| Bench Press, 1ct paused | 5 | 4 | 6 | 77% |
| 5 | 4 | 7 | 79% | |
| 5 | 4 | 8 | 80% | |
| GPP, no belt | 2 | 6 | 7 | 75% |
| 2 | 6 | 8 | 77% | |
| 2 | 6 | 9 | 78% |
Week 6: Mod Stress
Day 1
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| Squat w/ belt | 3 | 1 | 8 | 92% |
| 3ct Paused Bench | 3 | 3 | 7 | 84% |
| 3 | 3 | 8 | 86% | |
| 3 | 3 | 9 | 89% | |
| 2ct paused deadlift @ 1'' off the floor | 2 | 4 | 7 | 81% |
| 2 | 4 | 8 | 84% | |
| 2 | 4 | 9 | 86% |
Day 2
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| Pin Squat | 3 | 3 | 7 | 84% |
| 3 | 3 | 8 | 86% | |
| 3 | 3 | 9 | 89% | |
| Press w/ belt | 4 | 1 | 8 | 92% |
| 4 | 4 | 8 | 86% | |
| Barbell Rows | 4 | 6 | 6 | 74% |
| 4 | 6 | 7 | 76% | |
| 4 | 6 | 8 | 89% |
Day 3
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| Deadlift w/ belt | 3 | 1 | 8 | 92% |
| 3 | 4 | 8 | 84% | |
| Bench Press, 1ct paused | 4 | 1 | 8 | 92% |
| 4 | 4 | 8 | 84% | |
| Squat, no belt | 4 | 6 | 6 | 74% |
| 4 | 6 | 7 | 76% | |
| 4 | 6 | 8 | 79% |
Week 7
Day 1
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| Squat w/ belt | 4 | 1 | 8 | 92% |
| 4 | 3 | 8 | 86% | |
| Pin Bench | 3 | 3 | 7 | 84% |
| 3 | 3 | 8 | 86% | |
| 3 | 3 | 9 | 89% | |
| 2ct paused deadlift @ 1'' off the floor | 2 | 3 | 7 | 84% |
| 2 | 3 | 8 | 86% | |
| 2 | 3 | 9 | 89% |
Day 2
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| Pin Squat | 4 | 3 | 7 | 84% |
| 4 | 3 | 8 | 86% | |
| 4 | 3 | 9 | 89% | |
| Press w/ belt | 4 | 1 | 8 | 92% |
| 4 | 3 | 9 | 89% | |
| Barbell Rows | 4 | 6 | 6 | 74% |
| 4 | 6 | 7 | 76% | |
| 4 | 6 | 8 | 79% |
Day 3
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| Deadlift w/ belt | 4 | 1 | 8 | 92% |
| 4 | 3 | 8 | 84% | |
| Bench Press, 1ct paused | 4 | 1 | 8 | 92% |
| 4 | 3 | 9 | 89% | |
| Squat, no belt | 4 | 6 | 6 | 74% |
| 4 | 6 | 7 | 76% | |
| 4 | 6 | 8 | 79% |
Week 8
Day 1
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| Squat w/ belt | 2 | 1 | 8 | 92% |
| 2 | 3 | 8 | 86% | |
| 3ct Paused Bench | 1 | 3 | 7 | 84% |
| 1 | 3 | 8 | 86% | |
| 1 | 3 | 9 | 89% | |
| 2ct paused deadlift @ 1'' off the floor | 1 | 3 | 7 | 84% |
| 1 | 3 | 8 | 86% | |
| 1 | 3 | 9 | 89% |
Day 2
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| Pin Squat | 1 | 4 | 7 | 84% |
| 1 | 4 | 8 | 86% | |
| 1 | 4 | 9 | 89% | |
| Press w/ belt | 1 | 1 | 8 | 92% |
| 1 | 3 | 9 | 89% | |
| Barbell Rows | 2 | 6 | 6 | 74% |
| 2 | 6 | 7 | 76% | |
| 2 | 6 | 8 | 79% |
Day 3
| Exercise | Sets | Reps | RPE | % of Max |
|---|---|---|---|---|
| Deadlift w/ belt | 1 | 1 | 8 | 92% |
| 1 | 3 | 9 | 89% | |
| Bench Press, 1ct paused | 1 | 1 | 8 | 92% |
| 1 | 3 | 9 | 89% | |
| Squat, no belt | 2 | 6 | 6 | 74% |
| 2 | 6 | 7 | 76% | |
| 2 | 6 | 8 | 79% |
Written By@powerpro
Last Updated6/20/2024