Created by Jordan Feigenbaum and Austin Baraki of Barbell Medicine around 2017. Both are physicians and competitive powerlifters. The Bridge was released as a free program (v1.0), specifically targeting the gap between novice linear progression programs like Starting Strength and more complex intermediate templates.
The core philosophy: after you stop adding weight every session, you need two things - autoregulation (adjusting load to daily readiness) and exercise variation (different movement patterns to drive adaptation from new angles). The Bridge teaches both by replacing fixed percentages with RPE targets and rotating exercise variations midway through the cycle. Even with RPE, the goal is still to add weight to the bar weekly - RPE is the safety net, not the ceiling.
Who It's For
Experience level: Late novice to early intermediate (3-12 months of consistent barbell training)
Prerequisites: Exhausted novice linear progression - you can no longer add weight every session on Squat, Bench Press, Deadlift, and Overhead Press. You should have an approximate 1RM for these lifts.
Primary goal: Strength, with a secondary emphasis on learning RPE-based training
Best suited for: Slight caloric surplus or maintenance. The authors recommend gaining weight slowly if underweight and losing weight slowly if overweight - no dramatic cuts or bulks during this program.
Pros & Cons
Pros
Teaches RPE-based autoregulation - the single most important skill for long-term strength training. Every set has an RPE target, forcing you to calibrate effort from day one.
Exercise variations rotate at the midpoint (week 5), exposing weaknesses that competition lifts alone can't address - paused squats build hole strength, tempo squats build control, rack pulls strengthen the lockout.
Volume undulates across weeks (low -> moderate -> high -> low) with a built-in deload in week 8, managing fatigue without guesswork.
Only 3 lifting days per week plus GPP, leaving room for recovery. Squat movement pattern is trained 3x/week through variations (competition, paused/pin, tempo/beltless).
Free (v1.0) and battle-tested. Based on the same principles Feigenbaum uses with his coaching clients.
Cons
No automated progression - you must honestly self-assess RPE each set and choose your own weights. It takes a learning curve of several weeks to calibrate accurately.
Sessions run 60-90 minutes because competition lifts at RPE 8+ need 5+ minute rest periods. The high-volume weeks (3-4) can push past 75 minutes.
No direct arm, lateral delt, or calf isolation. GPP includes chin-ups for biceps and upper back, but you'll need to add more if those are priorities.
The RPE flowchart can feel subjective at first. The authors acknowledge this is a real drawback but argue the skill improves with practice and is worth learning.
Program Structure
Split: Full body, with each day emphasizing different movement patterns. Day 1 is squat-focused with bench and deadlift accessories. Day 2 is press/pull-focused. Day 4 is deadlift-focused with bench and squat accessories.
Periodization: Undulating within two linear blocks. Block 1 (weeks 1-4) builds volume by adding repeat sets at the top RPE each week. Block 2 (weeks 5-8) shifts to intensity - reps drop, exercise variations rotate, and heavy singles appear in week 6. Week 8 is a deload.
Schedule: Day 1 (Mon), Off (Tue), Day 2 (Wed), GPP (Thu), Day 4 (Fri), Off/GPP2 (Sat-Sun). Weeks 5-8 add a second GPP day.
Exercise rotation at week 5: Bench Press Close Grip becomes 3ct paused bench, rack pulls become paused deadlifts, paused squats become pin squats, and tempo squats become beltless squats. Week 7 swaps 3ct paused bench for pin bench.
Exercise Selection & Rationale
Competition lifts - Squat (Day 1) and Deadlift (Day 4) - form the core. In Block 1, they use escalating RPE sets (ramp from @6 to @8 with repeat sets at @8). In Block 2, reps drop from 5 to 4, then 3, and heavy singles at RPE 8 appear in week 6 to practice maximal loads.
Bench Press Close Grip (Day 1, weeks 1-4) shifts pressing emphasis to the triceps - the most common bench sticking point. At week 5, this rotates to 3ct paused bench (supp: Bench Press) which builds chest-level strength with a 3-second pause, then to pin bench in week 7 where you press from a dead stop off pins at chest height.
Rack pulls (rack: Deadlift, weeks 1-4) target the lockout from mid-shin height. At week 5, these rotate to paused deadlifts (paused: Deadlift) with a 2-second pause 1 inch off the floor - training the hardest part of the pull.
Paused squats (paused: Squat, weeks 1-4) build hole strength with a 2-count pause at the bottom. At week 5, these rotate to pin squats (Box Squat) where you squat down to safety pins and drive up from a dead stop.
Overhead Press (Day 2) provides pressing volume from a dead stop each rep. 1ct paused Bench Press (Day 4) practices competition-style benching.
Tempo squats (tempo: Squat, Day 4, weeks 1-4) at 3-0-3 tempo (3 seconds down, 3 seconds up) build positional awareness and time under tension at 8 reps. At week 5, these rotate to beltless squats (beltless: Squat) at 6 reps - achieving the same training stress at slightly lighter weight, which allows technique corrections.
Pendlay Row (Day 2) balances pressing volume with horizontal pulling, building back thickness and deadlift strength. Reps drop from 8 to 6 in Block 2.
GPP day includes Chin Up or pull-up AMRAPs (7-minute time cap) for upper back volume, Plank or isometric ab work (7-minute time cap), and steady-state cardio. A second GPP day is added in weeks 5-8, with HIIT sprint intervals replacing cardio starting in week 6.
Set & Rep Scheme
All working sets use RPE targets. Each exercise ramps through 2-3 feeder sets at lower RPE (typically @6 and @7) before hitting working sets at the top RPE (@8 or @9). For example, Squat in week 1 is 1x5 @6, 1x5 @7, 1x5 @8 - three progressively heavier sets of 5.
Block 1 (weeks 1-4) - Volume phase:
Competition lifts: 5 reps per set. Volume increases from 3 sets (week 1) to 6 sets (week 4) by adding repeat sets at the top RPE.
Supplemental lifts (CGBP, paused squat): 4 reps at RPE 7/8/9. Volume builds from 3 to 5 sets.
Rack pulls: 7 reps at RPE 6/7/8, shifting to @7/8/9 in week 3.
Pendlay Row: 8 reps, building from 4 to 6 sets.
Overhead Press and 1ct paused Bench Press: 5 reps, building from 3 to 6-7 sets.
Tempo squats: 8 reps, building from 3 to 4 sets.
Block 2 (weeks 5-7) - Intensity phase:
Competition lifts drop to 4 reps (week 5), then add a heavy single at RPE 8 with 3-4 rep back-offs (weeks 6-7). Week 7 drops to 3 reps.
Overhead Press and 1ct paused Bench Press follow the same pattern, with back-off sets at RPE 9 in week 7.
Supplemental lifts (paused bench, pin squat, paused DL) work at 3-4 reps, RPE 7/8/9.
Rows drop to 6 reps but maintain high volume (6 sets).
Beltless squats: 6 reps at RPE 7/8/9, then @6/7/8 with more sets.
Week 8 - Deload: All exercises return to minimal volume (2-3 sets) while keeping singles and high RPE on key lifts.
Competition lift volume wave (Squat, Day 1)
Sets ramp from 3 (week 1) to 6 (week 4), drop to 5 with lower reps in week 5, then add singles in weeks 6-8. Volume peaks in Block 1, intensity peaks in Block 2.
Press volume wave (OHP, Day 2)
Steady 6 sets from weeks 2-4, jumps to 7 sets in week 5, then tapers with singles and higher RPE (@9) on back-off sets in weeks 7-8.
Progressive Overload
There's no automated weight increase. RPE governs load selection:
Before each set: Look at the RPE target and choose a weight that matches. RPE 8 means you could do 2 more reps. RPE 6 should feel like a warmup weight.
Repeat sets at the same RPE: If you hit RPE 8 on the first working set at 275lb, keep 275lb for all subsequent @8 sets - even if later sets feel harder due to fatigue.
Week-to-week goal: Add weight to the bar while maintaining the same RPE. If you squatted 300x5 @8 last week, aim for 305x5 @8 this week. Track your estimated 1RM using the included RPE chart: E1RM = (Weight x 100) / Percentage from chart.
Bad days: If a set overshoots the target RPE, drop weight 3-5% for the next set. RPE autoregulates for you - that's the whole point.
The authors recommend adding weight weekly. RPE and linear progression are not mutually exclusive - try to bump the weight each week, and use RPE as the backup plan when you can't.
How Long to Run It / What Next
Run the full 8 weeks. You could repeat it with heavier loads (your RPE 8 should naturally be higher the second time through), though the authors suggest making alterations in volume, intensity, frequency, or exercise selection for subsequent runs. Coaching may be helpful for optimizing the next cycle.
Transition to: Barbell Medicine's paid templates (The Bridge v2.0 or v3.0) for more volume and specificity. For free alternatives, 5/3/1: Boring But Big offers similar frequency with percentage-based progression, or Texas Method for a different intermediate approach.
Equipment Needed
Barbell, squat rack with adjustable safety pins (for pin squats and pin bench), flat bench, weight plates, and a pull-up bar. Cardio equipment (bike, rower, or running shoes) for GPP days.
Home gym substitutions:
Pin squats (Box Squat) -> Long-pause (3-count) squats if no safety pins at the right height
Rack pulls (rack: Deadlift) -> Deadlift from stacked plates or blocks if no rack at mid-shin height
Rest Times
Competition lifts (Squat, Deadlift): 5 minutes between sets at RPE 7+. Full recovery is critical for hitting RPE targets accurately.
Supplemental and pressing lifts (Overhead Press, Bench Press variants, squat/deadlift variations, Pendlay Row): 3-4 minutes between sets.
GPP exercises: 60 seconds between sets. The point is accumulating volume, not max strength.
How to Pick Starting Weights
Set your 1RM for Squat, Bench Press, Deadlift, and Overhead Press in the app. The RPE targets will calculate suggested weights from the RPE table - but these are starting points, not gospel. If a suggested weight feels too heavy or too light for the target RPE, change it. The whole point of RPE-based training is adjusting to how you feel that day.
Warmup protocol (from the PDF): Do sets of 5 with the empty bar, every minute on the minute, for 8-10 minutes. Then increase weight using the prescribed rep range for that exercise. If the prescription is 4 reps @7, @8, @9 - do sets of 4 with increasing weight until you reach something that feels like RPE 7. Add ~5% for your @8 set, another ~5% for your @9 set.
Common mistake: Treating RPE 8 like max effort. Use the RPE flowchart: "Could you have DEFINITELY done 2 more reps? Yes = RPE 8." If you're grinding or your form breaks down, the weight is too heavy.
Common Modifications
More bench volume: Add an extra pressing set on Day 2 after Overhead Press, or swap OHP for a bench variation if bench is your priority
Replace rack pulls: Romanian Deadlift, Barbell for posterior chain emphasis, or Deficit Deadlift to work off the floor instead
Replace pin squats: Front Squat or long-pause (3-count) squats if you can't set pins at the right height
Add direct arm work: Add 3 sets of Bicep Curl, Barbell and Triceps Pushdown to GPP days after the prescribed work
Frequently Asked Questions
Is The Bridge good for beginners?
No. The Bridge is designed for lifters who've already exhausted novice linear progression (can no longer add weight every session). If you're still making session-to-session progress on Squat, Bench, Deadlift, and OHP, keep running your linear program. Most lifters need 3-12 months of consistent training before The Bridge makes sense.
How many days a week is The Bridge?
Three lifting days plus 1 GPP (conditioning) day in weeks 1-4, expanding to 2 GPP days in weeks 5-8. The GPP days include submaximal chin-up AMRAPs, isometric ab work, and cardio (steady-state in weeks 1-5, adding HIIT intervals in weeks 6-8).
What's the difference between The Bridge v1.0, v2.0, and v3.0?
V1.0 (free, implemented here) is 8 weeks, 3 lifting days, RPE-only loading. V2.0 (paid) adds more volume, heavy singles earlier, direct arm work, and more exercise variations. V3.0 (paid, $49.99) expands to 10 weeks and uses a hybrid of RPE and percentage-based prescriptions with user-selected exercise variations.
How do I know what weight to use for RPE targets?
The app calculates suggested weights from your 1RM using an RPE table. RPE 8 means you could do 2 more reps with good form. Use the warmup protocol to dial in: ramp up in the prescribed rep range until you hit your target RPE, then add about 5% per RPE increment. It takes a few sessions to calibrate - that's normal.
Why do the exercises change at week 5 in The Bridge?
Week 5 starts the intensity block. Exercise variations rotate to target different weak points and provide novel stimulus. Rack pulls become paused deadlifts, paused squats become pin squats, tempo squats become beltless squats, and close grip bench becomes 3-count paused bench. Reps also drop from 5 to 4 across the board, shifting the training stimulus toward heavier loads.
Can I run The Bridge on a cut?
The authors recommend against dramatic weight loss during the program. If you're slightly overweight, aim to lose weight slowly. If you're significantly overweight, a dedicated fat loss phase might be better first. The program's volume demands adequate nutrition and recovery.
What should I do after finishing The Bridge?
You could repeat it with heavier weights, but the authors suggest making changes to volume, intensity, frequency, or exercise selection for the next run. Barbell Medicine offers paid templates (Bridge v2.0, v3.0) that build on these principles. Alternatively, try a different intermediate program like 5/3/1 Boring But Big or Texas Method.
How long are The Bridge training sessions?
Expect 70-90 minutes per lifting session. The high-volume weeks (3-4) tend toward the longer end because heavy compound lifts need 5+ minute rest periods. GPP days are shorter - about 30-40 minutes including cardio.
~60-90 min per workout
8 weeks, 4x/week, 2-3 exercises per day
Barbell
Total Sets: 38
Strength Sets: 31, 82%
Hypertrophy Sets: 7, 18%
Upper Sets:18 (14s, 4h), 4d
Lower Sets:15 (12s, 3h), 3d
Core Sets:5 (5s), 1d
Push Sets:9 (9s), 3d
Pull Sets:15 (11s, 4h), 4d
Legs Sets:9 (6s, 3h), 3d
Shoulders:13↓ (9s, 4h), 4d
Triceps:6↑ (6s), 3d
Back:11 (7s, 4h), 2d
Abs:5↑ (5s), 1d
Glutes:11 (9s, 2h), 3d
Hamstrings:8↑ (6s, 2h), 3d
Quadriceps:12 (9s, 3h), 3d
Chest:11 (9s, 2h), 4d
Biceps:5↑ (3s, 2h), 2d
Calves:8↑ (6s, 2h), 3d
Forearms:5↑ (3s, 2h), 2d
Week 1
Low Stress - Introduction week. Focus on RPE calibration.
Weights are suggested from your 1RM - adjust them if the RPE feels off. The app is a starting point, not a prescription.
Week 2
Mod Stress - Volume increases. Repeat sets added at top RPE.
Week 3
Mod Stress - Same volume as Week 2. RPE shifts up on rack pulls and tempo squats.
Week 4
High Stress - Peak volume. Hardest week of Block 1.
Week 5
Mod Stress - Block 2 begins. Exercise variations change. Reps drop to 4.
Week 6
Mod Stress - Singles introduced on competition lifts. Supplemental reps drop.
2nd GPP day now includes HIIT: warm up 5 min, then sprint 20 sec every 2 min for 12 min on rower or bike.
Week 7
High Stress - Peak intensity. Heaviest loads of the program. Reps drop to 3 on main lifts.
Pin bench replaces 3ct paused bench this week.
Week 8
Low Stress - Deload. Volume drops dramatically while maintaining heavy singles.
Week 1 - Day 1
Squat
Barbell
5 @6
5 @7
5 @8
With belt. Ramp to target RPE. For repeat @8 sets, keep the same weight even if later sets feel harder.
Bench Press Close Grip
Barbell
4 @7
4 @8
4 @9
Narrower grip than competition bench - about a thumb's length inside the smooth ring on each side.
Deadlift
Barbell
7 @6
7 @7
7 @8
Mid-shin rack/block pull. Set bar ~2 inches higher than floor position.
Week 1 - Day 2
Squat
Barbell
4 @7
4 @8
4 @9
2-count pause at the bottom of each rep. No belt.
Overhead Press
Barbell
5 @6
5 @7
5 @8
With belt. Each rep from a dead stop.
Pendlay Row
Barbell
8 @6
8 @7
2 × 8 @8
Bar starts on the floor each rep. Row to lower sternum.
Week 1 - GPP
Do 25 min steady-state cardio (bike, row, jog) at RPE 6 (~60-70% max HR) before starting.
Chin Up
Bodyweight
5 × 5+ × 0lb
Pull-ups, chin-ups, or rows: accumulate max reps in 7 min. Submaximal sets - leave 1-2 reps in the tank.
Plank
Bodyweight
5 × 1 × 0lb
Isometric ab work for 7 min: planks, ab wheel, or similar.
With belt. Ramp to target RPE. For repeat @8 sets, keep the same weight even if later sets feel harder.
Bench Press
Barbell
4 @7
4 @8
2 × 4 @9
3-count pause at the chest on each rep. Replaces close grip bench.
Deadlift
Barbell
4 @7
4 @8
2 × 4 @9
2-count pause 1 inch off the floor, then finish the pull. Replaces rack pulls.
Week 5 - Day 2
Box Squat
Barbell
4 @7
4 @8
2 × 4 @9
Squat to safety pins just below parallel, pause on pins, drive up. Replaces paused squats.
Overhead Press
Barbell
4 @6
4 @7
5 × 4 @8
With belt. Each rep from a dead stop.
Pendlay Row
Barbell
8 @6
8 @7
4 × 8 @8
Bar starts on the floor each rep. Row to lower sternum.
Week 5 - GPP
Do 30 min steady-state cardio at RPE 6 before starting. Add a 2nd GPP day this week: repeat the chin-ups + abs protocol.
Chin Up
Bodyweight
5 × 5+ × 0lb
Pull-ups, chin-ups, or rows: accumulate max reps in 7 min. Submaximal sets - leave 1-2 reps in the tank.
Plank
Bodyweight
5 × 1 × 0lb
Isometric ab work for 7 min: planks, ab wheel, or similar.
Week 5 - Day 4
Deadlift
Barbell
4 @6
4 @7
3 × 4 @8
With belt
Bench Press
Barbell
4 @6
4 @7
5 × 4 @8
1-count pause at the chest
Squat
Barbell
6 @7
6 @8
2 × 6 @9
Without belt. Same movement at slightly lighter weight for technique work.
Week 6 - Day 1
Squat
Barbell
1 @8
3 × 4 @8
With belt. Ramp to target RPE. For repeat @8 sets, keep the same weight even if later sets feel harder.
Bench Press
Barbell
3 @7
3 @8
3 × 3 @9
3-count pause at the chest on each rep. Replaces close grip bench.
Deadlift
Barbell
4 @7
4 @8
2 × 4 @9
2-count pause 1 inch off the floor, then finish the pull. Replaces rack pulls.
Week 6 - Day 2
Box Squat
Barbell
3 @7
3 @8
3 × 3 @9
Squat to safety pins just below parallel, pause on pins, drive up. Replaces paused squats.
Overhead Press
Barbell
1 @8
4 × 4 @8
With belt. Each rep from a dead stop.
Pendlay Row
Barbell
6 @6
6 @7
4 × 6 @8
Bar starts on the floor each rep. Row to lower sternum.
Week 6 - GPP
Chin Up
Bodyweight
5 × 5+ × 0lb
Pull-ups, chin-ups, or rows: accumulate max reps in 7 min. Submaximal sets - leave 1-2 reps in the tank.
Plank
Bodyweight
5 × 1 × 0lb
Isometric ab work for 7 min: planks, ab wheel, or similar.
Week 6 - Day 4
Deadlift
Barbell
1 @8
3 × 4 @8
With belt
Bench Press
Barbell
1 @8
4 × 4 @8
1-count pause at the chest
Squat
Barbell
6 @6
6 @7
4 × 6 @8
Without belt. Same movement at slightly lighter weight for technique work.
Week 7 - Day 1
Squat
Barbell
1 @8
4 × 3 @8
With belt. Ramp to target RPE. For repeat @8 sets, keep the same weight even if later sets feel harder.
Bench Press
Barbell
3 @7
3 @8
3 × 3 @9
Pin bench: Lower bar to pins at chest height, pause on pins, then press up. Replaces 3ct paused bench this week.
Deadlift
Barbell
3 @7
3 @8
2 × 3 @9
2-count pause 1 inch off the floor, then finish the pull. Replaces rack pulls.
Week 7 - Day 2
Box Squat
Barbell
3 @7
3 @8
3 × 3 @9
Squat to safety pins just below parallel, pause on pins, drive up. Replaces paused squats.
Overhead Press
Barbell
1 @8
4 × 3 @9
With belt. Each rep from a dead stop.
Pendlay Row
Barbell
6 @6
6 @7
4 × 6 @8
Bar starts on the floor each rep. Row to lower sternum.
Week 7 - GPP
Chin Up
Bodyweight
5 × 5+ × 0lb
Pull-ups, chin-ups, or rows: accumulate max reps in 7 min. Submaximal sets - leave 1-2 reps in the tank.
Plank
Bodyweight
5 × 1 × 0lb
Isometric ab work for 7 min: planks, ab wheel, or similar.
Week 7 - Day 4
Deadlift
Barbell
1 @8
4 × 3 @8
With belt
Bench Press
Barbell
1 @8
4 × 3 @9
1-count pause at the chest
Squat
Barbell
6 @6
6 @7
4 × 6 @8
Without belt. Same movement at slightly lighter weight for technique work.
Week 8 - Day 1
Squat
Barbell
1 @8
2 × 3 @8
With belt. Ramp to target RPE. For repeat @8 sets, keep the same weight even if later sets feel harder.
Bench Press
Barbell
3 @7
3 @8
3 @9
3-count pause at the chest on each rep
Deadlift
Barbell
3 @7
3 @8
3 @9
2-count pause 1 inch off the floor, then finish the pull. Replaces rack pulls.
Week 8 - Day 2
Box Squat
Barbell
4 @7
4 @8
4 @9
Squat to safety pins just below parallel, pause on pins, drive up. Replaces paused squats.
Overhead Press
Barbell
1 @8
3 @9
With belt. Each rep from a dead stop.
Pendlay Row
Barbell
6 @6
6 @7
2 × 6 @8
Bar starts on the floor each rep. Row to lower sternum.
Week 8 - GPP
Chin Up
Bodyweight
5 × 5+ × 0lb
Pull-ups, chin-ups, or rows: accumulate max reps in 7 min. Submaximal sets - leave 1-2 reps in the tank.
Plank
Bodyweight
5 × 1 × 0lb
Isometric ab work for 7 min: planks, ab wheel, or similar.
Week 8 - Day 4
Deadlift
Barbell
1 @8
3 @9
With belt
Bench Press
Barbell
1 @8
3 @9
1-count pause at the chest
Squat
Barbell
6 @6
6 @7
2 × 6 @8
Without belt. Same movement at slightly lighter weight for technique work.
// **Low Stress** - Introduction week. Focus on RPE calibration.
// Weights are suggested from your 1RM - adjust them if the RPE feels off. The app is a starting point, not a prescription.
# Week 1
## Day 1
// With belt. Ramp to target RPE. For repeat @8 sets, keep the same weight even if later sets feel harder.
Squat /1x5@6, 1x5@7, 1x5@8/300s// Narrower grip than competition bench - about a thumb's length inside the smooth ring on each side.
Bench Press Close Grip /1x4@7, 1x4@8, 1x4@9/240s// Mid-shin rack/block pull. Set bar ~2 inches higher than floor position.
rack: Deadlift /1x7@6, 1x7@7, 1x7@8/240s## Day 2
// **2-count pause** at the bottom of each rep. No belt.
paused: Squat /1x4@7, 1x4@8, 1x4@9/240s// With belt. Each rep from a dead stop.
Overhead Press /1x5@6, 1x5@7, 1x5@8/240s// Bar starts on the floor each rep. Row to lower sternum.
Pendlay Row /1x8@6, 1x8@7, 2x8@8/180s// Do **25 min steady-state cardio** (bike, row, jog) at RPE 6 (~60-70% max HR) before starting.
## GPP
// Pull-ups, chin-ups, or rows: accumulate max reps in **7 min**. Submaximal sets - leave 1-2 reps in the tank.
Chin Up[1,1-8]/5x5+0lb/60s/warmup: none// Isometric ab work for **7 min**: planks, ab wheel, or similar.
Plank[2,1-8]/5x10lb/30s/warmup: none## Day 4
// With belt
Deadlift /1x5@6, 1x5@7, 1x5@8/300s// **1-count pause** at the chest
paused: Bench Press /1x5@6, 1x5@7, 1x5@8/240s// **3-0-3 tempo**: 3 seconds down, 0 pause, 3 seconds up. No belt.
tempo: Squat /1x8@6, 1x8@7, 1x8@8/240s// **Mod Stress** - Volume increases. Repeat sets added at top RPE.
# Week 2
## Day 1
Squat /1x5@6, 1x5@7, 3x5@8/300s
Bench Press Close Grip /1x4@7, 1x4@8, 2x4@9/240s
rack: Deadlift /1x7@6, 1x7@7, 2x7@8/240s## Day 2
paused: Squat /1x4@7, 1x4@8, 2x4@9/240s
Overhead Press /1x5@6, 1x5@7, 4x5@8/240s
Pendlay Row /1x8@6, 1x8@7, 3x8@8/180s## GPP
## Day 4
Deadlift /1x5@6, 1x5@7, 3x5@8/300s
paused: Bench Press /1x5@6, 1x5@7, 4x5@8/240s
tempo: Squat /1x8@6, 1x8@7, 2x8@8/240s// **Mod Stress** - Same volume as Week 2. RPE shifts up on rack pulls and tempo squats.
# Week 3
## Day 1
Squat /1x5@6, 1x5@7, 3x5@8/300s
Bench Press Close Grip /1x4@7, 1x4@8, 2x4@9/240s
rack: Deadlift /1x7@7, 1x7@8, 2x7@9/240s## Day 2
paused: Squat /1x4@7, 1x4@8, 2x4@9/240s
Overhead Press /1x5@6, 1x5@7, 4x5@8/240s
Pendlay Row /1x8@6, 1x8@7, 3x8@8/180s## GPP
## Day 4
Deadlift /1x5@6, 1x5@7, 3x5@8/300s
paused: Bench Press /1x5@6, 1x5@7, 4x5@8/240s
tempo: Squat /1x8@7, 1x8@8, 2x8@9/240s// **High Stress** - Peak volume. Hardest week of Block 1.
# Week 4
## Day 1
Squat /1x5@6, 1x5@7, 4x5@8/300s
Bench Press Close Grip /1x4@7, 1x4@8, 3x4@9/240s
rack: Deadlift /1x7@7, 1x7@8, 2x7@9/240s## Day 2
paused: Squat /1x4@7, 1x4@8, 3x4@9/240s
Overhead Press /1x5@6, 1x5@7, 4x5@8/240s
Pendlay Row /1x8@6, 1x8@7, 4x8@8/180s## GPP
## Day 4
Deadlift /1x5@6, 1x5@7, 3x5@8/300s
paused: Bench Press /1x5@6, 1x5@7, 5x5@8/240s
tempo: Squat /1x8@6, 1x8@7, 2x8@8/240s// **Mod Stress** - Block 2 begins. Exercise variations change. Reps drop to 4.
# Week 5
## Day 1
Squat /1x4@6, 1x4@7, 3x4@8/300s// **3-count pause** at the chest on each rep. Replaces close grip bench.
supp: Bench Press /1x4@7, 1x4@8, 2x4@9/240s// **2-count pause** 1 inch off the floor, then finish the pull. Replaces rack pulls.
paused: Deadlift /1x4@7, 1x4@8, 2x4@9/240s## Day 2
// Squat to safety pins just below parallel, pause on pins, drive up. Replaces paused squats.
Box Squat /1x4@7, 1x4@8, 2x4@9/240s
Overhead Press /1x4@6, 1x4@7, 5x4@8/240s
Pendlay Row /1x8@6, 1x8@7, 4x8@8/180s// Do **30 min steady-state cardio** at RPE 6 before starting. Add a **2nd GPP day** this week: repeat the chin-ups + abs protocol.
## GPP
## Day 4
Deadlift /1x4@6, 1x4@7, 3x4@8/300s
paused: Bench Press /1x4@6, 1x4@7, 5x4@8/240s// Without belt. Same movement at slightly lighter weight for technique work.
beltless: Squat /1x6@7, 1x6@8, 2x6@9/240s// **Mod Stress** - Singles introduced on competition lifts. Supplemental reps drop.
// 2nd GPP day now includes **HIIT**: warm up 5 min, then sprint 20 sec every 2 min for 12 min on rower or bike.
# Week 6
## Day 1
Squat /1x1@8, 3x4@8/300s
supp: Bench Press /1x3@7, 1x3@8, 3x3@9/240s
paused: Deadlift /1x4@7, 1x4@8, 2x4@9/240s## Day 2
Box Squat /1x3@7, 1x3@8, 3x3@9/240s
Overhead Press /1x1@8, 4x4@8/240s
Pendlay Row /1x6@6, 1x6@7, 4x6@8/180s## GPP
## Day 4
Deadlift /1x1@8, 3x4@8/300s
paused: Bench Press /1x1@8, 4x4@8/240s
beltless: Squat /1x6@6, 1x6@7, 4x6@8/240s// **High Stress** - Peak intensity. Heaviest loads of the program. Reps drop to 3 on main lifts.
// Pin bench replaces 3ct paused bench this week.
# Week 7
## Day 1
Squat /1x1@8, 4x3@8/300s// **Pin bench**: Lower bar to pins at chest height, pause on pins, then press up. Replaces 3ct paused bench this week.
supp: Bench Press /1x3@7, 1x3@8, 3x3@9/240s
paused: Deadlift /1x3@7, 1x3@8, 2x3@9/240s## Day 2
Box Squat /1x3@7, 1x3@8, 3x3@9/240s
Overhead Press /1x1@8, 4x3@9/240s
Pendlay Row /1x6@6, 1x6@7, 4x6@8/180s## GPP
## Day 4
Deadlift /1x1@8, 4x3@8/300s
paused: Bench Press /1x1@8, 4x3@9/240s
beltless: Squat /1x6@6, 1x6@7, 4x6@8/240s// **Low Stress** - Deload. Volume drops dramatically while maintaining heavy singles.
# Week 8
## Day 1
Squat /1x1@8, 2x3@8/300s// **3-count pause** at the chest on each rep
supp: Bench Press /1x3@7, 1x3@8, 1x3@9/240s
paused: Deadlift /1x3@7, 1x3@8, 1x3@9/240s## Day 2
Box Squat /1x4@7, 1x4@8, 1x4@9/240s
Overhead Press /1x1@8, 1x3@9/240s
Pendlay Row /1x6@6, 1x6@7, 2x6@8/180s## GPP
## Day 4
Deadlift /1x1@8, 1x3@9/300s
paused: Bench Press /1x1@8, 1x3@9/240s
beltless: Squat /1x6@6, 1x6@7, 2x6@8/240s
Enter reps and weight for each set, then tap the checkmark to complete it. Finish the workout day and see how the program adjusts weights, reps, and sets for next time.
Low Stress - Introduction week. Focus on RPE calibration.
Weights are suggested from your 1RM - adjust them if the RPE feels off. The app is a starting point, not a prescription.
Week 1 - Day 1
Squat, Barbell
Equipment: Barbell
With belt. Ramp to target RPE. For repeat @8 sets, keep the same weight even if later sets feel harder.
Set
Reps
lb
W
Warmup
5 × 50lb
5
×
50
W
Warmup
5 × 80lb
5
×
80
1
5 × @6300s
5
×
102.5
2
5 × @7300s
5
×
105
3
5 × @8300s
5
×
107.5
Week 1 - Day 2
Squat, Barbell
Equipment: Barbell
2-count pause at the bottom of each rep. No belt.
Set
Reps
lb
W
Warmup
5 × 52.5lb
5
×
52.5
W
Warmup
5 × 85lb
5
×
85
1
4 × @7240s
4
×
107.5
2
4 × @8240s
4
×
112.5
3
4 × @9240s
4
×
115
Week 1 - GPP
Do 25 min steady-state cardio (bike, row, jog) at RPE 6 (~60-70% max HR) before starting.
Chin Up, Bodyweight
Equipment: None
Pull-ups, chin-ups, or rows: accumulate max reps in 7 min. Submaximal sets - leave 1-2 reps in the tank.
Set
Reps
lb
1
5+ × 0lb60s
5+
×
0
2
5+ × 0lb60s
5+
×
0
3
5+ × 0lb60s
5+
×
0
4
5+ × 0lb60s
5+
×
0
5
5+ × 0lb60s
5+
×
0
Week 1 - Day 4
Deadlift, Barbell
Equipment: Barbell
With belt
Set
Reps
lb
W
Warmup
5 × 70lb
5
×
70
W
Warmup
5 × 110lb
5
×
110
1
5 × @6300s
5
×
140
2
5 × @7300s
5
×
145
3
5 × @8300s
5
×
150
You can use this program on Liftosaur - a weightlifting tracker app!
Log your workouts there, and have a history of all your workouts on your phone
It will automatically update weights, reps and sets for you from workout to workout - according to the program logic
And you can customize the programs in any way, change exercises, the exercise logic, sets/reps/weights, etc.
{"program":{"vtype":"program","id":"barbell-medicine-the-bridge","name":"Barbell Medicine: The Bridge","url":"https://www.barbellmedicine.com/blog/the-bridge/","author":"Jordan Feigenbaum & Austin Baraki","shortDescription":"An 8-week post-novice program introducing RPE-based autoregulation across Squat, Bench, Deadlift, and OHP, designed to bridge the gap between linear progression and intermediate training.","description":"An 8-week program by Barbell Medicine (Dr. Jordan Feigenbaum and Dr. Austin Baraki) for lifters who've exhausted their novice linear progression. Introduces RPE-based autoregulation, exercise variation, and undulating periodization across two 4-week blocks - a volume phase and an intensity phase - plus GPP (general physical preparedness) days for conditioning and upper back work.","nextDay":1,"weeks":[],"isMultiweek":true,"days":[{"id":"luumvvly","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1774415052993,"planner":{"vtype":"planner","name":"Barbell Medicine: The Bridge","weeks":[{"name":"Week 1","description":"**Low Stress** - Introduction week. Focus on RPE calibration.\nWeights are suggested from your 1RM - adjust them if the RPE feels off. The app is a starting point, not a prescription.","days":[{"name":"Day 1","exerciseText":"// With belt. Ramp to target RPE. For repeat @8 sets, keep the same weight even if later sets feel harder.\nSquat / 1x5 @6, 1x5 @7, 1x5 @8 / 300s\n// Narrower grip than competition bench - about a thumb's length inside the smooth ring on each side.\nBench Press Close Grip / 1x4 @7, 1x4 @8, 1x4 @9 / 240s\n// Mid-shin rack/block pull. Set bar ~2 inches higher than floor position.\nrack: Deadlift / 1x7 @6, 1x7 @7, 1x7 @8 / 240s"},{"name":"Day 2","exerciseText":"// **2-count pause** at the bottom of each rep. No belt.\npaused: Squat / 1x4 @7, 1x4 @8, 1x4 @9 / 240s\n// With belt. Each rep from a dead stop.\nOverhead Press / 1x5 @6, 1x5 @7, 1x5 @8 / 240s\n// Bar starts on the floor each rep. Row to lower sternum.\nPendlay Row / 1x8 @6, 1x8 @7, 2x8 @8 / 180s"},{"name":"GPP","description":"Do **25 min steady-state cardio** (bike, row, jog) at RPE 6 (~60-70% max HR) before starting.","exerciseText":"// Pull-ups, chin-ups, or rows: accumulate max reps in **7 min**. Submaximal sets - leave 1-2 reps in the tank.\nChin Up[1,1-8] / 5x5+ 0lb / 60s / warmup: none\n// Isometric ab work for **7 min**: planks, ab wheel, or similar.\nPlank[2,1-8] / 5x1 0lb / 30s / warmup: none"},{"name":"Day 4","exerciseText":"// With belt\nDeadlift / 1x5 @6, 1x5 @7, 1x5 @8 / 300s\n// **1-count pause** at the chest\npaused: Bench Press / 1x5 @6, 1x5 @7, 1x5 @8 / 240s\n// **3-0-3 tempo**: 3 seconds down, 0 pause, 3 seconds up. No belt.\ntempo: Squat / 1x8 @6, 1x8 @7, 1x8 @8 / 240s"}]},{"name":"Week 2","description":"**Mod Stress** - Volume increases. Repeat sets added at top RPE.","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 @6, 1x5 @7, 3x5 @8 / 300s\nBench Press Close Grip / 1x4 @7, 1x4 @8, 2x4 @9 / 240s\nrack: Deadlift / 1x7 @6, 1x7 @7, 2x7 @8 / 240s"},{"name":"Day 2","exerciseText":"paused: Squat / 1x4 @7, 1x4 @8, 2x4 @9 / 240s\nOverhead Press / 1x5 @6, 1x5 @7, 4x5 @8 / 240s\nPendlay Row / 1x8 @6, 1x8 @7, 3x8 @8 / 180s"},{"name":"GPP","exerciseText":""},{"name":"Day 4","exerciseText":"Deadlift / 1x5 @6, 1x5 @7, 3x5 @8 / 300s\npaused: Bench Press / 1x5 @6, 1x5 @7, 4x5 @8 / 240s\ntempo: Squat / 1x8 @6, 1x8 @7, 2x8 @8 / 240s"}]},{"name":"Week 3","description":"**Mod Stress** - Same volume as Week 2. RPE shifts up on rack pulls and tempo squats.","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 @6, 1x5 @7, 3x5 @8 / 300s\nBench Press Close Grip / 1x4 @7, 1x4 @8, 2x4 @9 / 240s\nrack: Deadlift / 1x7 @7, 1x7 @8, 2x7 @9 / 240s"},{"name":"Day 2","exerciseText":"paused: Squat / 1x4 @7, 1x4 @8, 2x4 @9 / 240s\nOverhead Press / 1x5 @6, 1x5 @7, 4x5 @8 / 240s\nPendlay Row / 1x8 @6, 1x8 @7, 3x8 @8 / 180s"},{"name":"GPP","exerciseText":""},{"name":"Day 4","exerciseText":"Deadlift / 1x5 @6, 1x5 @7, 3x5 @8 / 300s\npaused: Bench Press / 1x5 @6, 1x5 @7, 4x5 @8 / 240s\ntempo: Squat / 1x8 @7, 1x8 @8, 2x8 @9 / 240s"}]},{"name":"Week 4","description":"**High Stress** - Peak volume. Hardest week of Block 1.","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 @6, 1x5 @7, 4x5 @8 / 300s\nBench Press Close Grip / 1x4 @7, 1x4 @8, 3x4 @9 / 240s\nrack: Deadlift / 1x7 @7, 1x7 @8, 2x7 @9 / 240s"},{"name":"Day 2","exerciseText":"paused: Squat / 1x4 @7, 1x4 @8, 3x4 @9 / 240s\nOverhead Press / 1x5 @6, 1x5 @7, 4x5 @8 / 240s\nPendlay Row / 1x8 @6, 1x8 @7, 4x8 @8 / 180s"},{"name":"GPP","exerciseText":""},{"name":"Day 4","exerciseText":"Deadlift / 1x5 @6, 1x5 @7, 3x5 @8 / 300s\npaused: Bench Press / 1x5 @6, 1x5 @7, 5x5 @8 / 240s\ntempo: Squat / 1x8 @6, 1x8 @7, 2x8 @8 / 240s"}]},{"name":"Week 5","description":"**Mod Stress** - Block 2 begins. Exercise variations change. Reps drop to 4.","days":[{"name":"Day 1","exerciseText":"Squat / 1x4 @6, 1x4 @7, 3x4 @8 / 300s\n// **3-count pause** at the chest on each rep. Replaces close grip bench.\nsupp: Bench Press / 1x4 @7, 1x4 @8, 2x4 @9 / 240s\n// **2-count pause** 1 inch off the floor, then finish the pull. Replaces rack pulls.\npaused: Deadlift / 1x4 @7, 1x4 @8, 2x4 @9 / 240s"},{"name":"Day 2","exerciseText":"// Squat to safety pins just below parallel, pause on pins, drive up. Replaces paused squats.\nBox Squat / 1x4 @7, 1x4 @8, 2x4 @9 / 240s\nOverhead Press / 1x4 @6, 1x4 @7, 5x4 @8 / 240s\nPendlay Row / 1x8 @6, 1x8 @7, 4x8 @8 / 180s"},{"name":"GPP","description":"Do **30 min steady-state cardio** at RPE 6 before starting. Add a **2nd GPP day** this week: repeat the chin-ups + abs protocol.","exerciseText":""},{"name":"Day 4","exerciseText":"Deadlift / 1x4 @6, 1x4 @7, 3x4 @8 / 300s\npaused: Bench Press / 1x4 @6, 1x4 @7, 5x4 @8 / 240s\n// Without belt. Same movement at slightly lighter weight for technique work.\nbeltless: Squat / 1x6 @7, 1x6 @8, 2x6 @9 / 240s"}]},{"name":"Week 6","description":"**Mod Stress** - Singles introduced on competition lifts. Supplemental reps drop.\n2nd GPP day now includes **HIIT**: warm up 5 min, then sprint 20 sec every 2 min for 12 min on rower or bike.","days":[{"name":"Day 1","exerciseText":"Squat / 1x1 @8, 3x4 @8 / 300s\nsupp: Bench Press / 1x3 @7, 1x3 @8, 3x3 @9 / 240s\npaused: Deadlift / 1x4 @7, 1x4 @8, 2x4 @9 / 240s"},{"name":"Day 2","exerciseText":"Box Squat / 1x3 @7, 1x3 @8, 3x3 @9 / 240s\nOverhead Press / 1x1 @8, 4x4 @8 / 240s\nPendlay Row / 1x6 @6, 1x6 @7, 4x6 @8 / 180s"},{"name":"GPP","exerciseText":""},{"name":"Day 4","exerciseText":"Deadlift / 1x1 @8, 3x4 @8 / 300s\npaused: Bench Press / 1x1 @8, 4x4 @8 / 240s\nbeltless: Squat / 1x6 @6, 1x6 @7, 4x6 @8 / 240s"}]},{"name":"Week 7","description":"**High Stress** - Peak intensity. Heaviest loads of the program. Reps drop to 3 on main lifts.\nPin bench replaces 3ct paused bench this week.","days":[{"name":"Day 1","exerciseText":"Squat / 1x1 @8, 4x3 @8 / 300s\n// **Pin bench**: Lower bar to pins at chest height, pause on pins, then press up. Replaces 3ct paused bench this week.\nsupp: Bench Press / 1x3 @7, 1x3 @8, 3x3 @9 / 240s\npaused: Deadlift / 1x3 @7, 1x3 @8, 2x3 @9 / 240s"},{"name":"Day 2","exerciseText":"Box Squat / 1x3 @7, 1x3 @8, 3x3 @9 / 240s\nOverhead Press / 1x1 @8, 4x3 @9 / 240s\nPendlay Row / 1x6 @6, 1x6 @7, 4x6 @8 / 180s"},{"name":"GPP","exerciseText":""},{"name":"Day 4","exerciseText":"Deadlift / 1x1 @8, 4x3 @8 / 300s\npaused: Bench Press / 1x1 @8, 4x3 @9 / 240s\nbeltless: Squat / 1x6 @6, 1x6 @7, 4x6 @8 / 240s"}]},{"name":"Week 8","description":"**Low Stress** - Deload. Volume drops dramatically while maintaining heavy singles.","days":[{"name":"Day 1","exerciseText":"Squat / 1x1 @8, 2x3 @8 / 300s\n// **3-count pause** at the chest on each rep\nsupp: Bench Press / 1x3 @7, 1x3 @8, 1x3 @9 / 240s\npaused: Deadlift / 1x3 @7, 1x3 @8, 1x3 @9 / 240s"},{"name":"Day 2","exerciseText":"Box Squat / 1x4 @7, 1x4 @8, 1x4 @9 / 240s\nOverhead Press / 1x1 @8, 1x3 @9 / 240s\nPendlay Row / 1x6 @6, 1x6 @7, 2x6 @8 / 180s"},{"name":"GPP","exerciseText":""},{"name":"Day 4","exerciseText":"Deadlift / 1x1 @8, 1x3 @9 / 300s\npaused: Bench Press / 1x1 @8, 1x3 @9 / 240s\nbeltless: Squat / 1x6 @6, 1x6 @7, 2x6 @8 / 240s"}]}]}},"fullDescription":"## Origin & Philosophy\n\nCreated by [Jordan Feigenbaum](https://www.barbellmedicine.com/blog/the-bridge/) and Austin Baraki of Barbell Medicine around 2017. Both are physicians and competitive powerlifters. The Bridge was released as a free program (v1.0), specifically targeting the gap between novice linear progression programs like [Starting Strength](/programs/ss1) and more complex intermediate templates.\n\nThe core philosophy: after you stop adding weight every session, you need two things - autoregulation (adjusting load to daily readiness) and exercise variation (different movement patterns to drive adaptation from new angles). The Bridge teaches both by replacing fixed percentages with RPE targets and rotating exercise variations midway through the cycle. Even with RPE, the goal is still to add weight to the bar weekly - RPE is the safety net, not the ceiling.\n\n## Who It's For\n\n- **Experience level**: Late novice to early intermediate (3-12 months of consistent barbell training)\n- **Prerequisites**: Exhausted novice linear progression - you can no longer add weight every session on [{Squat}], [{Bench Press}], [{Deadlift}], and [{Overhead Press}]. You should have an approximate 1RM for these lifts.\n- **Primary goal**: Strength, with a secondary emphasis on learning RPE-based training\n- **Best suited for**: Slight caloric surplus or maintenance. The authors recommend gaining weight slowly if underweight and losing weight slowly if overweight - no dramatic cuts or bulks during this program.\n\n## Pros & Cons\n\n**Pros**\n\n- Teaches RPE-based autoregulation - the single most important skill for long-term strength training. Every set has an RPE target, forcing you to calibrate effort from day one.\n- Exercise variations rotate at the midpoint (week 5), exposing weaknesses that competition lifts alone can't address - paused squats build hole strength, tempo squats build control, rack pulls strengthen the lockout.\n- Volume undulates across weeks (low -> moderate -> high -> low) with a built-in deload in week 8, managing fatigue without guesswork.\n- Only 3 lifting days per week plus GPP, leaving room for recovery. Squat movement pattern is trained 3x/week through variations (competition, paused/pin, tempo/beltless).\n- Free (v1.0) and battle-tested. Based on the same principles Feigenbaum uses with his coaching clients.\n\n**Cons**\n\n- No automated progression - you must honestly self-assess RPE each set and choose your own weights. It takes a learning curve of several weeks to calibrate accurately.\n- Sessions run 60-90 minutes because competition lifts at RPE 8+ need 5+ minute rest periods. The high-volume weeks (3-4) can push past 75 minutes.\n- No direct arm, lateral delt, or calf isolation. GPP includes chin-ups for biceps and upper back, but you'll need to add more if those are priorities.\n- The RPE flowchart can feel subjective at first. The authors acknowledge this is a real drawback but argue the skill improves with practice and is worth learning.\n\n## Program Structure\n\n- **Split**: Full body, with each day emphasizing different movement patterns. Day 1 is squat-focused with bench and deadlift accessories. Day 2 is press/pull-focused. Day 4 is deadlift-focused with bench and squat accessories.\n- **Periodization**: Undulating within two linear blocks. Block 1 (weeks 1-4) builds volume by adding repeat sets at the top RPE each week. Block 2 (weeks 5-8) shifts to intensity - reps drop, exercise variations rotate, and heavy singles appear in week 6. Week 8 is a deload.\n- **Schedule**: Day 1 (Mon), Off (Tue), Day 2 (Wed), GPP (Thu), Day 4 (Fri), Off/GPP2 (Sat-Sun). Weeks 5-8 add a second GPP day.\n- **Exercise rotation at week 5**: [{Bench Press Close Grip}] becomes 3ct paused bench, rack pulls become paused deadlifts, paused squats become pin squats, and tempo squats become beltless squats. Week 7 swaps 3ct paused bench for pin bench.\n\n## Exercise Selection & Rationale\n\n**Competition lifts** - [{Squat}] (Day 1) and [{Deadlift}] (Day 4) - form the core. In Block 1, they use escalating RPE sets (ramp from @6 to @8 with repeat sets at @8). In Block 2, reps drop from 5 to 4, then 3, and heavy singles at RPE 8 appear in week 6 to practice maximal loads.\n\n**[{Bench Press Close Grip}]** (Day 1, weeks 1-4) shifts pressing emphasis to the triceps - the most common bench sticking point. At week 5, this rotates to **3ct paused bench** (supp: [{Bench Press}]) which builds chest-level strength with a 3-second pause, then to **pin bench** in week 7 where you press from a dead stop off pins at chest height.\n\n**Rack pulls** (rack: [{Deadlift}], weeks 1-4) target the lockout from mid-shin height. At week 5, these rotate to **paused deadlifts** (paused: [{Deadlift}]) with a 2-second pause 1 inch off the floor - training the hardest part of the pull.\n\n**Paused squats** (paused: [{Squat}], weeks 1-4) build hole strength with a 2-count pause at the bottom. At week 5, these rotate to **pin squats** ([{Box Squat}]) where you squat down to safety pins and drive up from a dead stop.\n\n**[{Overhead Press}]** (Day 2) provides pressing volume from a dead stop each rep. **1ct paused [{Bench Press}]** (Day 4) practices competition-style benching.\n\n**Tempo squats** (tempo: [{Squat}], Day 4, weeks 1-4) at 3-0-3 tempo (3 seconds down, 3 seconds up) build positional awareness and time under tension at 8 reps. At week 5, these rotate to **beltless squats** (beltless: [{Squat}]) at 6 reps - achieving the same training stress at slightly lighter weight, which allows technique corrections.\n\n**[{Pendlay Row}]** (Day 2) balances pressing volume with horizontal pulling, building back thickness and deadlift strength. Reps drop from 8 to 6 in Block 2.\n\n**GPP day** includes [{Chin Up}] or pull-up AMRAPs (7-minute time cap) for upper back volume, [{Plank}] or isometric ab work (7-minute time cap), and steady-state cardio. A second GPP day is added in weeks 5-8, with HIIT sprint intervals replacing cardio starting in week 6.\n\n## Set & Rep Scheme\n\nAll working sets use RPE targets. Each exercise ramps through 2-3 feeder sets at lower RPE (typically @6 and @7) before hitting working sets at the top RPE (@8 or @9). For example, [{Squat}] in week 1 is 1x5 @6, 1x5 @7, 1x5 @8 - three progressively heavier sets of 5.\n\n**Block 1 (weeks 1-4)** - Volume phase:\n- Competition lifts: 5 reps per set. Volume increases from 3 sets (week 1) to 6 sets (week 4) by adding repeat sets at the top RPE.\n- Supplemental lifts (CGBP, paused squat): 4 reps at RPE 7/8/9. Volume builds from 3 to 5 sets.\n- Rack pulls: 7 reps at RPE 6/7/8, shifting to @7/8/9 in week 3.\n- [{Pendlay Row}]: 8 reps, building from 4 to 6 sets.\n- [{Overhead Press}] and 1ct paused [{Bench Press}]: 5 reps, building from 3 to 6-7 sets.\n- Tempo squats: 8 reps, building from 3 to 4 sets.\n\n**Block 2 (weeks 5-7)** - Intensity phase:\n- Competition lifts drop to 4 reps (week 5), then add a heavy single at RPE 8 with 3-4 rep back-offs (weeks 6-7). Week 7 drops to 3 reps.\n- [{Overhead Press}] and 1ct paused [{Bench Press}] follow the same pattern, with back-off sets at RPE 9 in week 7.\n- Supplemental lifts (paused bench, pin squat, paused DL) work at 3-4 reps, RPE 7/8/9.\n- Rows drop to 6 reps but maintain high volume (6 sets).\n- Beltless squats: 6 reps at RPE 7/8/9, then @6/7/8 with more sets.\n\n**Week 8** - Deload: All exercises return to minimal volume (2-3 sets) while keeping singles and high RPE on key lifts.\n\n### Competition lift volume wave (Squat, Day 1)\n\n:::exercise-example{exercise=\"squat\" equipment=\"barbell\" key=\"squat_barbell\" weeks=\"1-8\" weekLabels=\"@8,@8,@8,@8,@8,@8,@8,@8\"}\n\nSets ramp from 3 (week 1) to 6 (week 4), drop to 5 with lower reps in week 5, then add singles in weeks 6-8. Volume peaks in Block 1, intensity peaks in Block 2.\n\n### Press volume wave (OHP, Day 2)\n\n:::exercise-example{exercise=\"overheadPress\" equipment=\"barbell\" key=\"overheadpress_barbell\" weeks=\"1-8\" weekLabels=\"@8,@8,@8,@8,@8,@8,@9,@9\"}\n\nSteady 6 sets from weeks 2-4, jumps to 7 sets in week 5, then tapers with singles and higher RPE (@9) on back-off sets in weeks 7-8.\n\n## Progressive Overload\n\nThere's no automated weight increase. RPE governs load selection:\n\n- **Before each set**: Look at the RPE target and choose a weight that matches. RPE 8 means you could do 2 more reps. RPE 6 should feel like a warmup weight.\n- **Repeat sets at the same RPE**: If you hit RPE 8 on the first working set at 275lb, keep 275lb for all subsequent @8 sets - even if later sets feel harder due to fatigue.\n- **Week-to-week goal**: Add weight to the bar while maintaining the same RPE. If you squatted 300x5 @8 last week, aim for 305x5 @8 this week. Track your estimated 1RM using the included RPE chart: E1RM = (Weight x 100) / Percentage from chart.\n- **Bad days**: If a set overshoots the target RPE, drop weight 3-5% for the next set. RPE autoregulates for you - that's the whole point.\n\nThe authors recommend adding weight weekly. RPE and linear progression are not mutually exclusive - try to bump the weight each week, and use RPE as the backup plan when you can't.\n\n## How Long to Run It / What Next\n\nRun the full 8 weeks. You could repeat it with heavier loads (your RPE 8 should naturally be higher the second time through), though the authors suggest making alterations in volume, intensity, frequency, or exercise selection for subsequent runs. Coaching may be helpful for optimizing the next cycle.\n\n**Transition to**: Barbell Medicine's paid templates (The Bridge v2.0 or v3.0) for more volume and specificity. For free alternatives, [5/3/1: Boring But Big](/programs/the531bbb) offers similar frequency with percentage-based progression, or [Texas Method](/programs/texasmethod) for a different intermediate approach.\n\n## Equipment Needed\n\nBarbell, squat rack with adjustable safety pins (for pin squats and pin bench), flat bench, weight plates, and a pull-up bar. Cardio equipment (bike, rower, or running shoes) for GPP days.\n\n**Home gym substitutions**:\n- Pin squats ([{Box Squat}]) -> Long-pause (3-count) squats if no safety pins at the right height\n- Pin bench (supp: [{Bench Press}]) -> 3ct paused bench (just keep the week 5-6 variation)\n- Rack pulls (rack: [{Deadlift}]) -> [{Deadlift}] from stacked plates or blocks if no rack at mid-shin height\n\n## Rest Times\n\n- **Competition lifts** ([{Squat}], [{Deadlift}]): 5 minutes between sets at RPE 7+. Full recovery is critical for hitting RPE targets accurately.\n- **Supplemental and pressing lifts** ([{Overhead Press}], [{Bench Press}] variants, squat/deadlift variations, [{Pendlay Row}]): 3-4 minutes between sets.\n- **GPP exercises**: 60 seconds between sets. The point is accumulating volume, not max strength.\n\n## How to Pick Starting Weights\n\nSet your 1RM for [{Squat}], [{Bench Press}], [{Deadlift}], and [{Overhead Press}] in the app. The RPE targets will calculate suggested weights from the RPE table - but these are starting points, not gospel. If a suggested weight feels too heavy or too light for the target RPE, change it. The whole point of RPE-based training is adjusting to how you feel that day.\n\n**Warmup protocol** (from the PDF): Do sets of 5 with the empty bar, every minute on the minute, for 8-10 minutes. Then increase weight using the prescribed rep range for that exercise. If the prescription is 4 reps @7, @8, @9 - do sets of 4 with increasing weight until you reach something that feels like RPE 7. Add ~5% for your @8 set, another ~5% for your @9 set.\n\n**Common mistake**: Treating RPE 8 like max effort. Use the RPE flowchart: \"Could you have DEFINITELY done 2 more reps? Yes = RPE 8.\" If you're grinding or your form breaks down, the weight is too heavy.\n\n## Common Modifications\n\n- **More bench volume**: Add an extra pressing set on Day 2 after [{Overhead Press}], or swap OHP for a bench variation if bench is your priority\n- **Replace rack pulls**: [{Romanian Deadlift, Barbell}] for posterior chain emphasis, or [{Deficit Deadlift}] to work off the floor instead\n- **Replace pin squats**: [{Front Squat}] or long-pause (3-count) squats if you can't set pins at the right height\n- **Add direct arm work**: Add 3 sets of [{Bicep Curl, Barbell}] and [{Triceps Pushdown}] to GPP days after the prescribed work","faq":"### Is The Bridge good for beginners?\n\nNo. The Bridge is designed for lifters who've already exhausted novice linear progression (can no longer add weight every session). If you're still making session-to-session progress on Squat, Bench, Deadlift, and OHP, keep running your linear program. Most lifters need 3-12 months of consistent training before The Bridge makes sense.\n\n### How many days a week is The Bridge?\n\nThree lifting days plus 1 GPP (conditioning) day in weeks 1-4, expanding to 2 GPP days in weeks 5-8. The GPP days include submaximal chin-up AMRAPs, isometric ab work, and cardio (steady-state in weeks 1-5, adding HIIT intervals in weeks 6-8).\n\n### What's the difference between The Bridge v1.0, v2.0, and v3.0?\n\nV1.0 (free, implemented here) is 8 weeks, 3 lifting days, RPE-only loading. V2.0 (paid) adds more volume, heavy singles earlier, direct arm work, and more exercise variations. V3.0 (paid, $49.99) expands to 10 weeks and uses a hybrid of RPE and percentage-based prescriptions with user-selected exercise variations.\n\n### How do I know what weight to use for RPE targets?\n\nThe app calculates suggested weights from your 1RM using an RPE table. RPE 8 means you could do 2 more reps with good form. Use the warmup protocol to dial in: ramp up in the prescribed rep range until you hit your target RPE, then add about 5% per RPE increment. It takes a few sessions to calibrate - that's normal.\n\n### Why do the exercises change at week 5 in The Bridge?\n\nWeek 5 starts the intensity block. Exercise variations rotate to target different weak points and provide novel stimulus. Rack pulls become paused deadlifts, paused squats become pin squats, tempo squats become beltless squats, and close grip bench becomes 3-count paused bench. Reps also drop from 5 to 4 across the board, shifting the training stimulus toward heavier loads.\n\n### Can I run The Bridge on a cut?\n\nThe authors recommend against dramatic weight loss during the program. If you're slightly overweight, aim to lose weight slowly. If you're significantly overweight, a dedicated fat loss phase might be better first. The program's volume demands adequate nutrition and recovery.\n\n### What should I do after finishing The Bridge?\n\nYou could repeat it with heavier weights, but the authors suggest making changes to volume, intensity, frequency, or exercise selection for the next run. Barbell Medicine offers paid templates (Bridge v2.0, v3.0) that build on these principles. Alternatively, try a different intermediate program like 5/3/1 Boring But Big or Texas Method.\n\n### How long are The Bridge training sessions?\n\nExpect 70-90 minutes per lifting session. The high-volume weeks (3-4) tend toward the longer end because heavy compound lifts need 5+ minute rest periods. GPP days are shorter - about 30-40 minutes including cardio.","userAgent":"Mozilla/5.0 (Macintosh; Intel Mac OS X 10_15_7) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/146.0.0.0 Safari/537.36","indexEntry":{"id":"barbell-medicine-the-bridge","name":"Barbell Medicine: The Bridge","author":"Jordan Feigenbaum & Austin Baraki","authorUrl":"","url":"https://www.barbellmedicine.com/blog/the-bridge/","shortDescription":"An 8-week post-novice program introducing RPE-based autoregulation across Squat, Bench, Deadlift, and OHP, designed to bridge the gap between linear progression and intermediate training.","description":"An 8-week program by Barbell Medicine (Dr. Jordan Feigenbaum and Dr. Austin Baraki) for lifters who've exhausted their novice linear progression. Introduces RPE-based autoregulation, exercise variation, and undulating periodization across two 4-week blocks - a volume phase and an intensity phase - plus GPP (general physical preparedness) days for conditioning and upper back work.","isMultiweek":true,"tags":[],"weeksCount":8,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"deadlift","equipment":"barbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"pendlayRow","equipment":"barbell"},{"id":"chinUp","equipment":"bodyweight"},{"id":"plank","equipment":"bodyweight"},{"id":"benchPress","equipment":"barbell"},{"id":"boxSquat","equipment":"barbell"}],"equipment":["barbell"],"exercisesRange":[2,3],"frequency":4,"age":"3_to_12_months","duration":"60-90","goal":"strength","datePublished":"2026-03-24T23:39:10-05:00","dateModified":"2026-03-24T23:39:10-05:00"}}
