Doug Hepburn

by NWillix

13 athletes joined

Program Description

Building strength and size over time. And in doing so getting big and strong as fuck.

Program Overview

Level
Beginner
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
May 17, 2024 08:14
Last Edited
Sep 04, 2024 04:57

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

8

2 reps

85%

2

Overhead Press (Barbell)

8

2 reps

85%

3

Squat (Barbell)

3

6 reps

75%

4

Overhead Press (Barbell)

3

6 reps

75%

Day 1

1

Squat (Barbell)

7

1

2 reps

3 reps

85%

85%

2

Overhead Press (Barbell)

7

1

2 reps

3 reps

85%

85%

3

Squat (Barbell)

2

1

6 reps

7 reps

75%

75%

4

Overhead Press (Barbell)

2

1

6 reps

7 reps

75%

75%

Day 1

1

Squat (Barbell)

6

2

2 reps

3 reps

85%

85%

2

Overhead Press (Barbell)

6

2

2 reps

3 reps

85%

85%

3

Squat (Barbell)

1

2

6 reps

7 reps

75%

75%

4

Overhead Press (Barbell)

1

2

6 reps

7 reps

75%

75%

Day 1

1

Squat (Barbell)

5

3

2 reps

3 reps

85%

85%

2

Overhead Press (Barbell)

5

3

2 reps

3 reps

85%

85%

3

Squat (Barbell)

3

7 reps

75%

4

Overhead Press (Barbell)

3

7 reps

75%

Day 2

1

Bent Over Row (Barbell)

8

2 reps

85%

2

Bench Press (Barbell)

8

2 reps

85%

3

Bent Over Row (Barbell)

3

6 reps

75%

4

Bench Press (Barbell)

3

6 reps

75%

Day 2

1

Bent Over Row (Barbell)

8

2 reps

85%

2

Bench Press (Barbell)

8

2 reps

85%

3

Bent Over Row (Barbell)

3

6 reps

75%

4

Bench Press (Barbell)

3

6 reps

75%

Day 2

1

Bent Over Row (Barbell)

8

2 reps

85%

2

Bench Press (Barbell)

8

2 reps

85%

3

Bent Over Row (Barbell)

3

6 reps

75%

4

Bench Press (Barbell)

3

6 reps

75%

Day 2

1

Bent Over Row (Barbell)

8

2 reps

85%

2

Bench Press (Barbell)

8

2 reps

85%

3

Bent Over Row (Barbell)

3

6 reps

75%

4

Bench Press (Barbell)

3

6 reps

75%

Day 1

1

Squat (Barbell)

8 Sets

2 Reps

85%

2

Overhead Press (Barbell)

8 Sets

2 Reps

85%

3

Squat (Barbell)

3 Sets

6 Reps

75%

4

Overhead Press (Barbell)

3 Sets

6 Reps

75%

Day 2

1

Bent Over Row (Barbell)

8 Sets

2 Reps

85%

2

Bench Press (Barbell)

8 Sets

2 Reps

85%

3

Bent Over Row (Barbell)

3 Sets

6 Reps

75%

4

Bench Press (Barbell)

3 Sets

6 Reps

75%