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Bridge City Barbell

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In this program, we aim to attack body part by body part with high volume, submaximal intensity training to build muscle in a balanced physique. This program will challenge your work capacity and create new hypertrophy throughout your body. 

Intermediate

Bodybuilding

Hypertrophy

5 Days

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Bodybuilding I

Phase 1

A Bridge Phase connects training between competitions, offering a mental and physical reset while preparing for the next meet. It prevents burnout, addresses adaptive resistance, and rebuilds work capacity, especially for detrained athletes. The focus is on variation, higher training frequency, submaximal loads, and gradual progression to sustainably rebuild fitness for future meet preps.

Off-Season

Powerlifting

Bridge Block

Training that creates a ‘bridge’ between the end of training for one meet and the start of focused preparation for the next meet.

Bridge Block: 6 Weeks

The Beginner Powerlifting Program follows a very linear progression. Beginner athletes are able to utilize simple linear progressions due to the fact that they wont accumulate fatigue as quickly since the absolute weight being lifted is relatively light. Higher training volumes stimulates more muscle growth and allows the athlete more "Practice under the bar".  Coupled with the longer training Blocks, Beginner athletes are able to push training longer, and use less frequent Deloads. 

The 14-week program follows a 5-week Hypertrophy Block, 5-week Strength block and 4-week Peak Block to train you right into competition. 

Squat

Bench Press

Deadlift

Beginner

3 Days

Block Periodization

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Powerlifting I - 3 Sessions

Hypertrophy is a phase of training focused on building muscle. The main emphasis of this training will be increasing total volume of training over time, hence the increasing number of sets from week to week. We will also utilize more exercise variation during this time to support higher volumes and avoid staleness.

Hypertrophy Block (Weeks 1-5)

Strength Blocks aim to increase the force production qualities of your muscular and nervous systems. To achieve this, we will look to overload intensity, increasing the weight on the bar over the course of the block.

Strength Block (Weeks 6-10)

Peaking training is the final piece of preparation before a meet (or mock meet). The objectives of a Peaking Block are to: develop technical prowess, develop the physical/technical/neural/psychological skills of the 1 rep max and to manage the fitness/fatigue relationship.

Peaking Block (Weeks 11-14)

Strength

4 Days

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Powerlifting I - 4 Sessions

Bench-Only

Bench-Only Strength

Hypertrophy Block: Weeks 1-4

Strength Block: Weeks 5-9

Peaking Block: Weeks 10-13

This 5 Day/Week Powerlifting Program will guide you through three phases of training: Hypertrophy, Strength, and Peaking.

Each phase has a specific goal. Hypertrophy aims to build muscle, Strength focuses on improving force production, and Peaking hones your technique and skills for the 1 rep max.

Championship Program

Hypertrophy: Weeks 1-7

Strength: Weeks 8-14

Peaking: Weeks 15-18

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Powerlifting I - 5 Sessions

The Intermediate Powerlifting Program follows a alternating progression scheme, trading off weeks between more challenging Deadlift Training with lighter Squat/Bench work and vice versa.
This allows the athlete to decay some fatigue between the most challenging sessions while still maintaining fitness with moderate volume work. 

The 14-week program follows a 5-week Hypertrophy Block, 5-week Strength block and 4-week Peak Block to train you right into competition. 

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Powerlifting II - 3 Sessions

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Powerlifting II - 4 Sessions

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Powerlifting II - 5 Sessions

The Advanced program utilizes an Undulating  (High/Medium/Low) training structure that allows for more recovery between the most challenging sessions which is necessary as Advanced lifters will accumulate more significant fatigue from their overloading work. 

The 12-week program follows a 4-week Hypertrophy Block, 4-week Strength block and 4-week Peak Block to train you right into competition. 

Advanced

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Powerlifting III - 4 Sessions

Hypertrophy Block (Weeks 1-4)

Strength Block (Weeks 1-4)

Peaking Block (Weeks 9-12)

The Advanced program utilizes an Undulating  (High/Medium/Low) training structure that allows for more recovery between the most challenging sessions which is necessary as Advanced lifters will accumulate more significant fatigue from their overloading work. 

The 12-week program follows a 4-week Hypertrophy Block, 4-week Strength block and 4-week Peak Block to train you right into competition. 


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Powerlifting III - 5 Sessions

Strength Block (Weeks 5-8)