Week 1, day 1
Session 1- Back squat3 × 5
- Close-grip bench press3 × 4
- Barbell rack pull3 × 7
Barbell Medicine The Bridge v1.0
Eight weeks of three lifting days use effort targets, paused and tempo lifts, alongside general fitness work.
Not sure it’s for you? See programs like it, ranked for you →Week by week
Every workout, as Catalyst would give it to you.
Week 1, day 2
Session 2- Paused back squat3 × 4
- Barbell overhead press3 × 5
- Pendlay row4 × 8
Week 1, day 3
Session 3- Cycling 25:00
Week 1, day 4
Session 4- Conventional deadlift3 × 5
- Paused barbell bench press3 × 5
- Tempo back squat3 × 8
Where it takes you
Minutes of each activity, workout by workout, over all 9 weeks.
What it trains
Working sets in the first week for each muscle, counted once for each muscle an exercise trains.
| Muscle | Main mover | Helping |
|---|---|---|
| Gluteals | 15 | 0 |
| Quadriceps | 9 | 0 |
| Hamstrings | 6 | 0 |
| Pectorals | 6 | 0 |
| Latissimus dorsi | 4 | 0 |
| Scapular retractors | 4 | 0 |
| Triceps | 3 | 6 |
| Deltoids | 3 | 0 |
| Spinal erectors | 0 | 15 |
| Adductors | 0 | 9 |
| Serratus anterior | 0 | 9 |
| Anterior deltoids | 0 | 6 |
| Biceps | 0 | 4 |
| Posterior deltoids | 0 | 4 |
| Upper trapezius | 0 | 3 |
The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | |
|---|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 | |
| 2 | day 1 | day 2 | day 3 | day 4 | |
| 3 | day 1 | day 2 | day 3 | day 4 | |
| 4 | day 1 | day 2 | day 3 | day 4 | |
| 5 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 6 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 7 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 8 | day 1 | day 2 | day 3 | day 4 | day 5 |
How it works
The program’s own rules, as Catalyst runs them.
Use a belt for main squat, deadlift and press. Rack pulls start at mid-shin. Pause squats for two counts and deadlifts for two counts one inch off the floor. Pause bench for one count, except Day 1 in weeks 5,6,8, which uses three counts; week 7 uses pins. Day 4 tempo squats in weeks 1–4 take 3 seconds down, no pause and 3 seconds up. Later Day 4 squats are beltless. Choose each set’s weight by RPE, repeating only the top-RPE sets rather than the whole ramp. Fit GPP around three lifting days, with an optional second GPP workout in weeks 5–8. In weeks 6–8, sprint every two minutes during the 16-minute block, using a rower, assault bike or similar activity you choose. Week 8 is a deload; choose a new run yourself afterward.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
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