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BoostcampPNG

Hepburn's "A program"

by Nick G.
5 athletes joined

Program Description

Long term strength following an exponential growth principle.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 15, 2024 10:40
  • Last Edited
    Jul 17, 2024 08:25
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Bent Over Row (Barbell)
8
2 reps
80%
3
Squat (Barbell)
8
2 reps
80%
4
Kettlebell Swing
8
2 reps
80%
5
Military Press (Barbell)
3
6 reps
60%
6
Bent Over Row (Barbell)
3
6 reps
60%
7
Squat (Barbell)
3
6 reps
60%
8
Kettlebell Swing
3
6 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
7
1
2 reps
3 reps
80%
80%
2
Bent Over Row (Barbell)
7
1
2 reps
3 reps
80%
80%
3
Squat (Barbell)
7
1
2 reps
3 reps
80%
80%
4
Kettlebell Swing
7
1
2 reps
3 reps
80%
80%
5
Military Press (Barbell)
2
1
6 reps
7 reps
60%
60%
6
Bent Over Row (Barbell)
2
1
6 reps
7 reps
60%
60%
7
Squat (Barbell)
2
1
6 reps
7 reps
60%
60%
8
Kettlebell Swing
2
1
6 reps
7 reps
60%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
2
2 reps
3 reps
80%
80%
2
Bent Over Row (Barbell)
6
2
2 reps
3 reps
80%
80%
3
Squat (Barbell)
6
2
2 reps
3 reps
80%
80%
4
Kettlebell Swing
6
2
2 reps
3 reps
80%
80%
5
Military Press (Barbell)
1
2
6 reps
7 reps
60%
60%
6
Bent Over Row (Barbell)
1
2
6 reps
7 reps
60%
60%
7
Squat (Barbell)
1
2
6 reps
7 reps
60%
60%
8
Kettlebell Swing
1
2
6 reps
7 reps
60%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
3
2 reps
3 reps
80%
80%
2
Bent Over Row (Barbell)
5
3
2 reps
3 reps
80%
80%
3
Squat (Barbell)
5
3
2 reps
3 reps
80%
80%
4
Kettlebell Swing
5
3
2 reps
3 reps
80%
80%
5
Military Press (Barbell)
3
7 reps
60%
6
Bent Over Row (Barbell)
3
7 reps
60%
7
Squat (Barbell)
3
7 reps
60%
8
Kettlebell Swing
3
7 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4
2 reps
3 reps
80%
80%
2
Bent Over Row (Barbell)
4
4
2 reps
3 reps
80%
80%
3
Squat (Barbell)
4
4
2 reps
3 reps
80%
80%
4
Kettlebell Swing
4
4
2 reps
3 reps
80%
80%
5
Military Press (Barbell)
2
1
7 reps
8 reps
60%
60%
6
Bent Over Row (Barbell)
2
1
7 reps
8 reps
60%
60%
7
Squat (Barbell)
2
1
7 reps
8 reps
60%
60%
8
Kettlebell Swing
2
1
7 reps
8 reps
60%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5
2 reps
3 reps
80%
80%
2
Bent Over Row (Barbell)
3
5
2 reps
3 reps
80%
80%
3
Squat (Barbell)
3
5
2 reps
3 reps
80%
80%
4
Kettlebell Swing
3
5
2 reps
3 reps
80%
80%
5
Military Press (Barbell)
1
2
7 reps
8 reps
60%
60%
6
Bent Over Row (Barbell)
1
2
7 reps
8 reps
60%
60%
7
Squat (Barbell)
1
2
7 reps
8 reps
60%
60%
8
Kettlebell Swing
1
2
7 reps
8 reps
60%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6
2 reps
3 reps
80%
80%
2
Bent Over Row (Barbell)
2
6
2 reps
3 reps
80%
80%
3
Squat (Barbell)
2
6
2 reps
3 reps
80%
80%
4
Kettlebell Swing
2
6
2 reps
3 reps
80%
80%
5
Military Press (Barbell)
3
8 reps
60%
6
Bent Over Row (Barbell)
3
8 reps
60%
7
Squat (Barbell)
3
8 reps
60%
8
Kettlebell Swing
3
8 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
7
2 reps
3 reps
80%
80%
2
Bent Over Row (Barbell)
1
7
2 reps
3 reps
80%
80%
3
Squat (Barbell)
1
7
2 reps
3 reps
80%
80%
4
Kettlebell Swing
1
7
2 reps
3 reps
80%
80%
5
Military Press (Barbell)
4
8 reps
60%
6
Bent Over Row (Barbell)
4
8 reps
60%
7
Squat (Barbell)
4
8 reps
60%
8
Kettlebell Swing
4
8 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
3 reps
80%
2
Bent Over Row (Barbell)
8
3 reps
80%
3
Squat (Barbell)
8
3 reps
80%
4
Kettlebell Swing
8
3 reps
80%
5
Military Press (Barbell)
5
8 reps
60%
6
Bent Over Row (Barbell)
5
8 reps
60%
7
Squat (Barbell)
5
8 reps
60%
8
Kettlebell Swing
5
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Pull-Up (Weighted)
8
2 reps
80%
3
Deadlift (Barbell)
8
2 reps
80%
4
Resisted Crunch
8
2 reps
80%
5
Bench Press (Barbell)
3
6 reps
60%
6
Pull-Up (Weighted)
3
6 reps
60%
7
Deadlift (Barbell)
3
6 reps
60%
8
Resisted Crunch
3
6 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
1
2 reps
3 reps
80%
80%
2
Pull-Up (Weighted)
7
1
2 reps
3 reps
80%
80%
3
Deadlift (Barbell)
7
1
2 reps
3 reps
80%
80%
4
Resisted Crunch
7
1
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
2
1
6 reps
7 reps
60%
60%
6
Pull-Up (Weighted)
2
1
6 reps
7 reps
60%
60%
7
Deadlift (Barbell)
2
1
6 reps
7 reps
60%
60%
8
Resisted Crunch
2
1
6 reps
7 reps
60%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2
2 reps
3 reps
80%
80%
2
Pull-Up (Weighted)
6
2
2 reps
3 reps
80%
80%
3
Deadlift (Barbell)
6
2
2 reps
3 reps
80%
80%
4
Resisted Crunch
6
2
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
1
2
6 reps
7 reps
60%
60%
6
Pull-Up (Weighted)
1
2
6 reps
7 reps
60%
60%
7
Deadlift (Barbell)
1
2
6 reps
7 reps
60%
60%
8
Resisted Crunch
1
2
6 reps
7 reps
60%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3
2 reps
3 reps
80%
80%
2
Pull-Up (Weighted)
5
3
2 reps
3 reps
80%
80%
3
Deadlift (Barbell)
5
3
2 reps
3 reps
80%
80%
4
Resisted Crunch
5
3
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
3
7 reps
60%
6
Pull-Up (Weighted)
3
7 reps
60%
7
Deadlift (Barbell)
3
7 reps
60%
8
Resisted Crunch
3
7 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4
2 reps
3 reps
80%
80%
2
Pull-Up (Weighted)
4
4
2 reps
3 reps
80%
80%
3
Deadlift (Barbell)
4
4
2 reps
3 reps
80%
80%
4
Resisted Crunch
4
4
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
2
1
7 reps
8 reps
60%
60%
6
Pull-Up (Weighted)
2
1
7 reps
8 reps
60%
60%
7
Deadlift (Barbell)
2
1
7 reps
8 reps
60%
60%
8
Resisted Crunch
2
1
7 reps
8 reps
60%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5
2 reps
3 reps
80%
80%
2
Pull-Up (Weighted)
3
5
2 reps
3 reps
80%
80%
3
Deadlift (Barbell)
3
5
2 reps
3 reps
80%
80%
4
Resisted Crunch
3
5
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
1
2
7 reps
8 reps
60%
60%
6
Pull-Up (Weighted)
1
2
7 reps
8 reps
60%
60%
7
Deadlift (Barbell)
1
2
7 reps
8 reps
60%
60%
8
Resisted Crunch
1
2
7 reps
8 reps
60%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6
2 reps
3 reps
80%
80%
2
Pull-Up (Weighted)
2
6
2 reps
3 reps
80%
80%
3
Deadlift (Barbell)
2
6
2 reps
3 reps
80%
80%
4
Resisted Crunch
2
6
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
3
8 reps
60%
6
Pull-Up (Weighted)
3
8 reps
60%
7
Deadlift (Barbell)
3
8 reps
60%
8
Resisted Crunch
3
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
7
2 reps
3 reps
80%
80%
2
Pull-Up (Weighted)
1
7
2 reps
3 reps
80%
80%
3
Deadlift (Barbell)
1
7
2 reps
3 reps
80%
80%
4
Resisted Crunch
1
7
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
4
8 reps
60%
6
Pull-Up (Weighted)
4
8 reps
60%
7
Deadlift (Barbell)
4
8 reps
60%
8
Resisted Crunch
4
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Pull-Up (Weighted)
8
3 reps
80%
3
Deadlift (Barbell)
8
3 reps
80%
4
Resisted Crunch
8
3 reps
80%
5
Bench Press (Barbell)
5
8 reps
60%
6
Pull-Up (Weighted)
5
8 reps
60%
7
Deadlift (Barbell)
5
8 reps
60%
8
Resisted Crunch
5
8 reps
60%
Week 1
1 / 9 Weeks
Day 1
1
Military Press (Barbell)
8 Sets
2 Reps
80%
2
Bent Over Row (Barbell)
8 Sets
2 Reps
80%
3
Squat (Barbell)
8 Sets
2 Reps
80%
4
Kettlebell Swing
8 Sets
2 Reps
80%
5
Military Press (Barbell)
3 Sets
6 Reps
60%
6
Bent Over Row (Barbell)
3 Sets
6 Reps
60%
7
Squat (Barbell)
3 Sets
6 Reps
60%
8
Kettlebell Swing
3 Sets
6 Reps
60%
Day 2
1
Bench Press (Barbell)
8 Sets
2 Reps
80%
2
Pull-Up (Weighted)
8 Sets
2 Reps
80%
3
Deadlift (Barbell)
8 Sets
2 Reps
80%
4
Resisted Crunch
8 Sets
2 Reps
80%
5
Bench Press (Barbell)
3 Sets
6 Reps
60%
6
Pull-Up (Weighted)
3 Sets
6 Reps
60%
7
Deadlift (Barbell)
3 Sets
6 Reps
60%
8
Resisted Crunch
3 Sets
6 Reps
60%