Build Lean Muscle (4 Weeks) Beginner/Intermediate



In this 4-week program you will learn the basics to gain lean muscle as well as both physical and mental strength. 


Each 60 minute workout includes:

  1. Range of motion, activation, and movement prep
  2. Strength training
  3. Recovery and regeneration
  4. Off day conditioning and active recovery
BlockPurpose# of weeks# of days
RAMPPrime the body for work44
CoreActivate the core muscles44
Strength Strengthen basic movement patterns 44
ConditioningShort (10-15 min) cardio work44

Powered by Bridge!

You will receive this program through Bridge Athletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app. 


A few key benefits: 

  • Exercise videos and cues to walk you through every movement
  • Custom weight prescriptions based on your previous sets
  • Easy tracking in the app so you can see your progress in real time!
  • Daily readiness surveys to check in on how you're feeling and performing

Recommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo box



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