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Doug Hepburn

by NWillix
25 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
    Jun 18, 2025 12:27

Summary

Unleash your strength with the Doug Hepburn program, a focused 4-week journey designed for serious lifters. Committing just two days a week, you'll tackle compound barbell exercises like squats, overhead presses, and bench presses, all at an intensity of 75-85%. This program emphasizes building foundational strength while engaging multiple muscle groups, ensuring balanced development. Perfect for those with a garage gym setup, it’s time to elevate your training and achieve your lifting goals!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.2%
Triceps
12.2%
Quadriceps
10.2%
Middle Delts
10.2%
Upper Back
10.2%
Chest
10.2%
Glutes
8.2%
Lats
8.2%
Hamstrings
6.1%
Abs
4.1%
Adductors
4.1%
Biceps
4.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
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)
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
#
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 / 4 Weeks
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%