BRDG Performance
General Lifting · BRDG Build

Build muscle.
Follow the plan.

Size. Strength. Structure.

BRDG Build is for everyday gym-goers who want to put on muscle and get stronger, with a plan that tells you exactly what to do each session. No sport-specific work. Just building.

Not sure which program fits? Book a free 15-min Program Exploration Call →

12-Week Programs from $39.99 one-time

FREE 1-on-1 Program Onboarding Call (30 min) included with every 12-Week PDF. How it works →

Choose Your 12-Week Program Compare Options

Online coaching is available for every program. Baseball or softball athlete? See Baseball / Softball training →

One-time price$59.99
Program12 Weeks
Days per week4 (3 or 5 option)
Session length60–75 Min
BRDG Build options

Pick how you build

Beginner: 12-Week Program
$39.99one-time
  • For new lifters (0–6 months)
  • 3-day Full Body or 4-day Upper/Lower
  • 15 lifts to learn, mostly machines & cables
  • Simple double progression
  • PDF guide + tracker workbook
  • FREE 1-on-1 Program Onboarding Call (30 min) with Nathan
Buy PDF See details
Advanced: 12-Week Program
$59.99one-time
  • For lifters with 6+ months of training
  • 12 weeks, 4 phases, every session written out
  • 4-day Upper/Lower or 3-day Full Body
  • 42-exercise written Exercise Guide
  • Progression rules + benchmark re-tests
  • PDF guide + tracker workbook
  • Nutrition basics
  • FREE 1-on-1 Program Onboarding Call (30 min) with Nathan
Buy PDF See details
Most Support 12-Week Coached
$124.99/ month

3-month commitment ($374.97 total), or $349.99 upfront (save $24.98)

  • Weekly check-in form
  • Form-video feedback every week
  • Messaging between check-ins
  • Coach adjusts volume & exercises
  • Benchmark re-tests at Weeks 4, 8 & 12
  • Run the Beginner or Advanced program
  • FREE 1-on-1 Program Onboarding Call (30 min) with Nathan
Apply for Coaching See details

Consult a physician before starting any training program. Not medical advice. Train at your own risk; results vary. See our Policies for full terms.

Monthly · Cancel anytime
BRDG Build Monthly, $24.99/month. A new month of structured, evidence-based programming unlocks every 30 days: a full training PDF and tracking sheet. Cancel anytime.
See BRDG Build Monthly →
The program

Three programs. Four phases.
Every set written out.

Included with every program

Every program starts with a FREE 1-on-1 call.

Most programs you buy online stop at the download. Mine don’t. When you buy any BRDG program or coaching plan, you also get a one-time 1-on-1 Program Onboarding Call (30 min) with me. It’s free, it’s included with your purchase, and it costs nothing extra.

Nathan ArterbridgeOwner, BRDG Performance

01

Meet your coach

You get to know the person who wrote your program, and I get to know you: your background, your schedule, and what you’re training for.

02

Walk through the program

We go through the plan together: how it’s laid out, how each week works, and what each phase is for.

03

Get your questions answered

Bring anything you’re unsure about before day one, so you start the program knowing what you’re doing and why.

  1. 1Buy your programCheck out once. One-time price.
  2. 2Book your free onboarding callAfter checkout you’ll get a link to book your free Program Onboarding Call.
  3. 3Download your programThe PDF guide and tracker workbook.
  4. 4TrainMeet Nathan, then follow the week.

12-Week Coached starts with the same free Program Onboarding Call, then continues with weekly coaching from Nathan. The BRDG Build Monthly subscription does not include a call.

How the 12 weeks run · Advanced

The phases

Shown for Advanced. Beginner runs the same four phases with simple double progression, as listed on its card.

  1. Weeks 1–4

    Foundation

    Learn every setup and your warm-up ramp, and find your starting loads. Effort builds from 3 reps in the tank down to 1–2.

  2. Weeks 5–8

    Build

    Work sets at 1 rep in the tank. The last set of each isolation lift goes to failure. The optional Focus Day starts here.

  3. Weeks 9–11

    Peak

    Main lifts get a second back-off set. Isolation lifts finish at failure, with myo-reps, drop sets or lengthened partials in Weeks 10–11.

  4. Week 12

    Deload & Check-in

    Lighter loads to shed fatigue, then re-test your three benchmark lifts against Week 1. Photos and measurements too.

Your week · Advanced

Pick the schedule that fits

The 4-day plan is the main program. Short on time? Run the 3-day version. Same phases, same rules. New to lifting? Start with Beginner.

PlanMonTueWedThuFriSatSun
4-Day Upper/LowerDefault · each muscle 2x a week Upper ALower ARestUpper BLower BRestRest
3-Day Full BodyBusy weeks or newer lifters Full Body ARestFull Body BRestFull Body CRestRest
5-Day + Focus DayOptional · Weeks 5–11 Upper ALower ARestUpper BLower BFocusRest

Focus Day: one extra 30–40 minute session for the body part you most want to bring up: Arms, Delts, Chest, Back or Glutes/Legs. Upper A and Upper B (and Lower A and B) use different exercises and angles, so each muscle gets trained from more than one direction every week.

The method · Advanced

Simple rules. Hard sets.

8–12Very hard sets per muscle, per week
2xEach muscle trained twice a week
1 RIRMost sets from Week 5 end one rep short of failure
  • Warm up, then one heavy set. Main lifts use a warm-up ramp, a heavy top set, and one lighter back-off set.
  • Two or three hard sets. Everything else is 2–3 working sets, and every one of them counts.
  • Earn the reps, then the weight. Double progression: hit the top of the rep range with clean form at the target effort, then add the smallest load jump.
  • 60–75 minute sessions. About 12–16 hard working sets per session. More sets isn’t progress; more reps or more weight is.
  • A swap for every lift. The next-best match, plus a free-weight fallback if your gym doesn’t have the machine.
  • Check in every 4 weeks. Re-test incline DB press, chest-supported T-bar row and hack squat at Weeks 4, 8 and 12.
Inside the program · Advanced

What you actually get

Advanced: a 45-page PDF guide and a tracker workbook. No guessing what today is for.

  • Session pages for every phase: exercises, sets, reps, rest, and your effort target week by week, plus training notes
  • 42-exercise written Exercise Guide: target muscle, why the setup works, setup, execution, common mistakes and swaps
  • Progression rules and a weekly volume table
  • Tracker workbook (Excel, also opens in Google Sheets), plus printable tracker pages in the PDF
  • Check-ins at Weeks 4, 8 and 12: photos, measurements and benchmark re-tests
  • Nutrition basics: 1.6–2.2 g protein per kg of bodyweight and a 10–20% calorie surplus. Not a meal plan.
  • The research behind it: the studies and coaching sources the numbers come from
Exercise Guide page from the BRDG Build PDF: target muscle, why it works, setup, execution, mistakes and swaps for each lift
Exercise Guide
Upper A session page from the Build phase (Weeks 5 to 8) of the BRDG Build PDF, with sets, reps, rest and RIR by week
Build phase · Upper A
Online coaching

BRDG Build 12-Week Coached

Run Beginner or Advanced with Nathan coaching you through it. Online coaching is also available for BRDG Aesthetics; ask on your application.

Most Support · Coaching

12 weeks with a coach in your corner

One phase per month. Every week you send a check-in and form videos, get feedback, and can message between check-ins. Your volume and exercises get adjusted based on how you’re actually progressing.

Monthly $124.99/ month 3-month commitment ($374.97 total)
Paid upfront $349.99 Save $24.98
Apply for Coaching
Cost
$124.99 / month (3-month commitment, $374.97 total) or $349.99 upfront
Program Level
Beginner or Advanced: you and Nathan pick the program that fits your training age
Training Split
Same as your program: Beginner (3-day Full Body or 4-day Upper/Lower) or Advanced (4-day Upper/Lower or 3-day Full Body)
Sessions per Week
Beginner 3x per week, 45–60 min. Advanced 4x per week, 60–75 min
Length
12 weeks (3 months, one phase per month)
Focus
Muscle Size & Strength, coached
Who is this for?
General gym-goers who want to build muscle with a coach in their corner

One phase per month

  1. Month 1 · Weeks 1–4

    Foundation

    Intake form, form-video check, and baseline photos, measurements and benchmark lifts.

  2. Month 2 · Weeks 5–8

    Build

    Your coach adjusts volume and exercises based on your check-ins and the Week 4 re-test.

  3. Month 3 · Weeks 9–12

    Peak + Deload

    Week 12: deload, re-test your benchmark lifts, and take progress photos.

Every week

  • Check-in form
  • Form-video feedback
  • Messaging between check-ins
  • FREE 1-on-1 Program Onboarding Call (30 min) with Nathan when you start

After Week 12

  • Continue month-to-month at $124.99/month, or
  • Switch to BRDG Build Monthly at $24.99/month
Monthly subscription · Cancel anytime

BRDG Build Monthly

Monthly · Cancel anytime

A new month unlocks every 30 days. $24.99/month.

Structured, evidence-based lifting programming, one month at a time. A new month unlocks every 30 days from the day you sign up. Each month includes a full training PDF with both a 3-day Full Body and a 4-day Upper/Lower option, plus a tracking sheet, so you always know exactly what to run next. No guesswork, no program-hopping. Cancel anytime.

Want a full 12-week plan instead? See the Beginner or Advanced 12-Week Program, or 12-Week Coached.

$24.99/ month
Start BRDG Build Monthly

Consult a physician before starting any training program. Not medical advice. Train at your own risk; results vary. See our Policies for full terms.

Cost
$24.99 / month, cancel anytime
Program Level
For lifters with a solid base who want structured programming every month
Training Split
Both options every month: 3-day Full Body or 4-day Upper/Lower
Sessions per Week
3–4x per week
Length
Month to month: a new training PDF and tracking sheet unlocks every 30 days
Focus
Muscle
Who is this for?
Anyone who wants a structured plan every month, including lifters coming off a BRDG Build 12-Week Program
Questions

Good to know

Is the Program Onboarding Call really free?

Yes. It’s included when you buy the BRDG Build Beginner, Advanced or Aesthetics 12-Week Program, and with 12-Week Coached. There’s nothing extra to pay. (The BRDG Build Monthly subscription doesn’t include a call.)

When and how do I book it?

Right after checkout. You’ll get a link to pick a time for your call with Nathan.

Can I buy BRDG Build Monthly on its own?

Yes. BRDG Build Monthly is its own $24.99/month subscription. A new month unlocks every 30 days from signup, with a new training PDF (3-day Full Body and 4-day Upper/Lower options) and tracking sheet. No 12-week program required, and you can cancel anytime.

What equipment do I need?

A fully equipped commercial gym: machines, cables, barbells and dumbbells. Every lift has swaps, including a free-weight option if your gym doesn’t have a certain machine.

What if I can only train 3 days a week?

Run the 3-day Full Body version. It uses the same phases, effort targets, progression rules and benchmark lifts, just in three sessions a week.

What comes with the 12-Week Programs?

Advanced: a PDF guide with every session written out, a 42-exercise written Exercise Guide, progression rules, check-ins, nutrition basics, and a tracker workbook. Beginner: a PDF guide with every session written out, 15 lifts to learn, simple double progression and a tracker workbook. Beginner, Advanced and BRDG Aesthetics all include your FREE 1-on-1 Program Onboarding Call (30 min).

Beginner or Advanced?

Under 6 months of consistent training, start with Beginner. 6+ months, go Advanced. Not sure? Ask before you buy.

How is it different from 12-Week Coached?

The Program Onboarding Call is a one-time call to meet Nathan and walk through your program. 12-Week Coached is ongoing coaching: weekly check-ins, form-video feedback, messaging, and adjustments to your plan.

Start building.

Run Beginner, Advanced or Aesthetics on your own, starting with a FREE 1-on-1 Program Onboarding Call (30 min), or apply to be coached through it.

Choose Your Program Apply for Coaching