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 -

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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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