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Doug Hepburn Original
by NWillix
6 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
Jul 17, 2024 08:27
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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%