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Doug Hepburn Original

by NWillix
12 athletes joined

Program Description

*Revised to the full 8 weeks. Building strength and size over a longer time. This is the original format that Doug followed. Power Phase 8 sets of 2 reps progressing to 8 sets of 3 reps. Pump Phase 3 sets of 6 reps progressing to 3 sets of 8 reps. NB. I believe Doug did say that this format could be too much work for some people. I've found it fine so long as you start reserved and your body gets used to the workload. For example my OHP I dropped 10kg off my 2 rep max to begin with.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 29, 2024 09:26
  • Last Edited
    Dec 15, 2024 01:17
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
2 reps
3 reps
85%
85%
2
Overhead Press (Barbell)
4
4
2 reps
3 reps
85%
85%
3
Squat (Barbell)
3
8 reps
75%
4
Overhead Press (Barbell)
3
8 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
2 reps
3 reps
85%
85%
2
Overhead Press (Barbell)
4
4
2 reps
3 reps
85%
85%
3
Squat (Barbell)
2
1
7 reps
8 reps
75%
75%
4
Overhead Press (Barbell)
2
1
7 reps
8 reps
75%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5
2 reps
3 reps
85%
85%
2
Overhead Press (Barbell)
3
5
2 reps
3 reps
85%
85%
3
Squat (Barbell)
2
1
7 reps
8 reps
75%
75%
4
Overhead Press (Barbell)
2
1
7 reps
8 reps
75%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
7
2 reps
3 reps
85%
85%
2
Overhead Press (Barbell)
1
7
2 reps
3 reps
85%
85%
3
Squat (Barbell)
1
2
7 reps
8 reps
75%
75%
4
Overhead Press (Barbell)
1
2
7 reps
8 reps
75%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
85%
2
Overhead Press (Barbell)
8
3 reps
85%
3
Squat (Barbell)
3
8 reps
75%
4
Overhead Press (Barbell)
3
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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%
Week 1
1 / 8 Weeks
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%
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%