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Home » Programs » 8 Week Powerlifting & Strength Programs » The “Dad Bod” Bridge Workout Program Spreadsheet

The “Dad Bod” Bridge Workout Program Spreadsheet

Last updated July 6, 2020
Experience level: Intermediate

Weeks: 8

Periodization: Linear Periodization

Powerlifting meet prep program: No

Program goal: Powerlifting, Strength

Uses RPE:Yes

Uses 1RM Percentage(%):No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The “Dad Bod” Bridge program is a workout routine submitted by a Lift Vault reader. It is designed for busy people (especially parents) that are looking for any easy to follow routine that will help them grow and maintain strength in a limited amount of time. As the name suggests, it was inspired by The Bridge, a late stage novice strength program created by Barbell Medicine.

Given the variety of lifts and RPE driven nature of this program, I would not recommend it for beginners. It definitely requires at least a year of lifting experience to understand what the difference between RPE 9 and RPE 7 feels like. This is not to say that you must have run an RPE-based program before this, but it is more complex than the average routine in some aspects.

Contents

  • 1 Program Overview
  • 2 Spreadsheet
    • 2.1 Related Posts

Program Overview

  • 3 training days per week
  • 8 weeks
  • Entirely RPE driven
  • Has a built in progress tracker for estimated 1RM
  • 3x weekly squat
  • 3x weekly bench press
  • 2x weekly deadlift

One cool thing about this program is that it balances specificity with variety pretty well. You will be working a few variations of each lift, not just the competition version.

For example, the “3x weekly squatting” looks like this in week 1:

  • Session 1: competition squat
  • Session 2: pin squat
  • Session 3: beltless squat

Other weeks include other variations like the front squat, pause squats, etc. The bench press and deadlift follow a similar pattern of variation rotation. If you are not comfortable with doing (or learning) these variations, this might not be a great program choice for you.

Further, if you are not comfortable with following a program based on RPE, this might not be a great choice for you. If you’re willing to learn though, this could be a great opportunity to get a new lifting skill under your belt.

Spreadsheet

The Dad-bod Bridge | LiftVault.com

 

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Filed Under: 8 Week Programs, Powerlifting Program, Programs, Strength Training Program

Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2

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