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Doug Hepburn Original

by NWillix
23 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
    Sep 10, 2025 05:28

Summary

Unleash your strength with the Doug Hepburn Original program, a meticulously crafted 8-week journey designed for serious lifters. Committing just two days a week, you'll focus on foundational barbell movements like the Bent Over Row and Bench Press, targeting your back and chest with precision. Each session combines high-intensity sets to build muscle and increase power, ensuring you make the most of your time in the gym. Perfect for those looking to elevate their training and achieve impressive gains in strength and physique.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.2%
Triceps
12.2%
Upper Back
10.2%
Chest
10.2%
Quadriceps
10.2%
Middle Delts
10.2%
Lats
8.2%
Glutes
8.2%
Hamstrings
6.1%
Abs
4.1%
Biceps
4.1%
Adductors
4.1%
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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%