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Hepburn's "A program"
by Nick G.
3 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
May 26, 2024 09:06
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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%
Day 1
1
Military Press (Barbell)
7 Sets
1 Set
2 Reps
3 Reps
80%
80%
2
Bent Over Row (Barbell)
7 Sets
1 Set
2 Reps
3 Reps
80%
80%
3
Squat (Barbell)
7 Sets
1 Set
2 Reps
3 Reps
80%
80%
4
Kettlebell Swing
7 Sets
1 Set
2 Reps
3 Reps
80%
80%
5
Military Press (Barbell)
2 Sets
1 Set
6 Reps
7 Reps
60%
60%
6
Bent Over Row (Barbell)
2 Sets
1 Set
6 Reps
7 Reps
60%
60%
7
Squat (Barbell)
2 Sets
1 Set
6 Reps
7 Reps
60%
60%
8
Kettlebell Swing
2 Sets
1 Set
6 Reps
7 Reps
60%
60%
Day 2
1
Bench Press (Barbell)
7 Sets
1 Set
2 Reps
3 Reps
80%
80%
2
Pull-Up (Weighted)
7 Sets
1 Set
2 Reps
3 Reps
80%
80%
3
Deadlift (Barbell)
7 Sets
1 Set
2 Reps
3 Reps
80%
80%
4
Resisted Crunch
7 Sets
1 Set
2 Reps
3 Reps
80%
80%
5
Bench Press (Barbell)
2 Sets
1 Set
6 Reps
7 Reps
60%
60%
6
Pull-Up (Weighted)
2 Sets
1 Set
6 Reps
7 Reps
60%
60%
7
Deadlift (Barbell)
2 Sets
1 Set
6 Reps
7 Reps
60%
60%
8
Resisted Crunch
2 Sets
1 Set
6 Reps
7 Reps
60%
60%
Day 1
1
Military Press (Barbell)
6 Sets
2 Sets
2 Reps
3 Reps
80%
80%
2
Bent Over Row (Barbell)
6 Sets
2 Sets
2 Reps
3 Reps
80%
80%
3
Squat (Barbell)
6 Sets
2 Sets
2 Reps
3 Reps
80%
80%
4
Kettlebell Swing
6 Sets
2 Sets
2 Reps
3 Reps
80%
80%
5
Military Press (Barbell)
1 Set
2 Sets
6 Reps
7 Reps
60%
60%
6
Bent Over Row (Barbell)
1 Set
2 Sets
6 Reps
7 Reps
60%
60%
7
Squat (Barbell)
1 Set
2 Sets
6 Reps
7 Reps
60%
60%
8
Kettlebell Swing
1 Set
2 Sets
6 Reps
7 Reps
60%
60%
Day 2
1
Bench Press (Barbell)
6 Sets
2 Sets
2 Reps
3 Reps
80%
80%
2
Pull-Up (Weighted)
6 Sets
2 Sets
2 Reps
3 Reps
80%
80%
3
Deadlift (Barbell)
6 Sets
2 Sets
2 Reps
3 Reps
80%
80%
4
Resisted Crunch
6 Sets
2 Sets
2 Reps
3 Reps
80%
80%
5
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
7 Reps
60%
60%
6
Pull-Up (Weighted)
1 Set
2 Sets
6 Reps
7 Reps
60%
60%
7
Deadlift (Barbell)
1 Set
2 Sets
6 Reps
7 Reps
60%
60%
8
Resisted Crunch
1 Set
2 Sets
6 Reps
7 Reps
60%
60%
Day 1
1
Military Press (Barbell)
5 Sets
3 Sets
2 Reps
3 Reps
80%
80%
2
Bent Over Row (Barbell)
5 Sets
3 Sets
2 Reps
3 Reps
80%
80%
3
Squat (Barbell)
5 Sets
3 Sets
2 Reps
3 Reps
80%
80%
4
Kettlebell Swing
5 Sets
3 Sets
2 Reps
3 Reps
80%
80%
5
Military Press (Barbell)
3 Sets
7 Reps
60%
6
Bent Over Row (Barbell)
3 Sets
7 Reps
60%
7
Squat (Barbell)
3 Sets
7 Reps
60%
8
Kettlebell Swing
3 Sets
7 Reps
60%
Day 2
1
Bench Press (Barbell)
5 Sets
3 Sets
2 Reps
3 Reps
80%
80%
2
Pull-Up (Weighted)
5 Sets
3 Sets
2 Reps
3 Reps
80%
80%
3
Deadlift (Barbell)
5 Sets
3 Sets
2 Reps
3 Reps
80%
80%
4
Resisted Crunch
5 Sets
3 Sets
2 Reps
3 Reps
80%
80%
5
Bench Press (Barbell)
3 Sets
7 Reps
60%
6
Pull-Up (Weighted)
3 Sets
7 Reps
60%
7
Deadlift (Barbell)
3 Sets
7 Reps
60%
8
Resisted Crunch
3 Sets
7 Reps
60%
Day 1
1
Military Press (Barbell)
4 Sets
4 Sets
2 Reps
3 Reps
80%
80%
2
Bent Over Row (Barbell)
4 Sets
4 Sets
2 Reps
3 Reps
80%
80%
3
Squat (Barbell)
4 Sets
4 Sets
2 Reps
3 Reps
80%
80%
4
Kettlebell Swing
4 Sets
4 Sets
2 Reps
3 Reps
80%
80%
5
Military Press (Barbell)
2 Sets
1 Set
7 Reps
8 Reps
60%
60%
6
Bent Over Row (Barbell)
2 Sets
1 Set
7 Reps
8 Reps
60%
60%
7
Squat (Barbell)
2 Sets
1 Set
7 Reps
8 Reps
60%
60%
8
Kettlebell Swing
2 Sets
1 Set
7 Reps
8 Reps
60%
60%
Day 2
1
Bench Press (Barbell)
4 Sets
4 Sets
2 Reps
3 Reps
80%
80%
2
Pull-Up (Weighted)
4 Sets
4 Sets
2 Reps
3 Reps
80%
80%
3
Deadlift (Barbell)
4 Sets
4 Sets
2 Reps
3 Reps
80%
80%
4
Resisted Crunch
4 Sets
4 Sets
2 Reps
3 Reps
80%
80%
5
Bench Press (Barbell)
2 Sets
1 Set
7 Reps
8 Reps
60%
60%
6
Pull-Up (Weighted)
2 Sets
1 Set
7 Reps
8 Reps
60%
60%
7
Deadlift (Barbell)
2 Sets
1 Set
7 Reps
8 Reps
60%
60%
8
Resisted Crunch
2 Sets
1 Set
7 Reps
8 Reps
60%
60%
Day 1
1
Military Press (Barbell)
3 Sets
5 Sets
2 Reps
3 Reps
80%
80%
2
Bent Over Row (Barbell)
3 Sets
5 Sets
2 Reps
3 Reps
80%
80%
3
Squat (Barbell)
3 Sets
5 Sets
2 Reps
3 Reps
80%
80%
4
Kettlebell Swing
3 Sets
5 Sets
2 Reps
3 Reps
80%
80%
5
Military Press (Barbell)
1 Set
2 Sets
7 Reps
8 Reps
60%
60%
6
Bent Over Row (Barbell)
1 Set
2 Sets
7 Reps
8 Reps
60%
60%
7
Squat (Barbell)
1 Set
2 Sets
7 Reps
8 Reps
60%
60%
8
Kettlebell Swing
1 Set
2 Sets
7 Reps
8 Reps
60%
60%
Day 2
1
Bench Press (Barbell)
3 Sets
5 Sets
2 Reps
3 Reps
80%
80%
2
Pull-Up (Weighted)
3 Sets
5 Sets
2 Reps
3 Reps
80%
80%
3
Deadlift (Barbell)
3 Sets
5 Sets
2 Reps
3 Reps
80%
80%
4
Resisted Crunch
3 Sets
5 Sets
2 Reps
3 Reps
80%
80%
5
Bench Press (Barbell)
1 Set
2 Sets
7 Reps
8 Reps
60%
60%
6
Pull-Up (Weighted)
1 Set
2 Sets
7 Reps
8 Reps
60%
60%
7
Deadlift (Barbell)
1 Set
2 Sets
7 Reps
8 Reps
60%
60%
8
Resisted Crunch
1 Set
2 Sets
7 Reps
8 Reps
60%
60%
Day 1
1
Military Press (Barbell)
2 Sets
6 Sets
2 Reps
3 Reps
80%
80%
2
Bent Over Row (Barbell)
2 Sets
6 Sets
2 Reps
3 Reps
80%
80%
3
Squat (Barbell)
2 Sets
6 Sets
2 Reps
3 Reps
80%
80%
4
Kettlebell Swing
2 Sets
6 Sets
2 Reps
3 Reps
80%
80%
5
Military Press (Barbell)
3 Sets
8 Reps
60%
6
Bent Over Row (Barbell)
3 Sets
8 Reps
60%
7
Squat (Barbell)
3 Sets
8 Reps
60%
8
Kettlebell Swing
3 Sets
8 Reps
60%
Day 2
1
Bench Press (Barbell)
2 Sets
6 Sets
2 Reps
3 Reps
80%
80%
2
Pull-Up (Weighted)
2 Sets
6 Sets
2 Reps
3 Reps
80%
80%
3
Deadlift (Barbell)
2 Sets
6 Sets
2 Reps
3 Reps
80%
80%
4
Resisted Crunch
2 Sets
6 Sets
2 Reps
3 Reps
80%
80%
5
Bench Press (Barbell)
3 Sets
8 Reps
60%
6
Pull-Up (Weighted)
3 Sets
8 Reps
60%
7
Deadlift (Barbell)
3 Sets
8 Reps
60%
8
Resisted Crunch
3 Sets
8 Reps
60%
Day 1
1
Military Press (Barbell)
1 Set
7 Sets
2 Reps
3 Reps
80%
80%
2
Bent Over Row (Barbell)
1 Set
7 Sets
2 Reps
3 Reps
80%
80%
3
Squat (Barbell)
1 Set
7 Sets
2 Reps
3 Reps
80%
80%
4
Kettlebell Swing
1 Set
7 Sets
2 Reps
3 Reps
80%
80%
5
Military Press (Barbell)
4 Sets
8 Reps
60%
6
Bent Over Row (Barbell)
4 Sets
8 Reps
60%
7
Squat (Barbell)
4 Sets
8 Reps
60%
8
Kettlebell Swing
4 Sets
8 Reps
60%
Day 2
1
Bench Press (Barbell)
1 Set
7 Sets
2 Reps
3 Reps
80%
80%
2
Pull-Up (Weighted)
1 Set
7 Sets
2 Reps
3 Reps
80%
80%
3
Deadlift (Barbell)
1 Set
7 Sets
2 Reps
3 Reps
80%
80%
4
Resisted Crunch
1 Set
7 Sets
2 Reps
3 Reps
80%
80%
5
Bench Press (Barbell)
4 Sets
8 Reps
60%
6
Pull-Up (Weighted)
4 Sets
8 Reps
60%
7
Deadlift (Barbell)
4 Sets
8 Reps
60%
8
Resisted Crunch
4 Sets
8 Reps
60%
Day 1
1
Military Press (Barbell)
8 Sets
3 Reps
80%
2
Bent Over Row (Barbell)
8 Sets
3 Reps
80%
3
Squat (Barbell)
8 Sets
3 Reps
80%
4
Kettlebell Swing
8 Sets
3 Reps
80%
5
Military Press (Barbell)
5 Sets
8 Reps
60%
6
Bent Over Row (Barbell)
5 Sets
8 Reps
60%
7
Squat (Barbell)
5 Sets
8 Reps
60%
8
Kettlebell Swing
5 Sets
8 Reps
60%
Day 2
1
Bench Press (Barbell)
8 Sets
3 Reps
80%
2
Pull-Up (Weighted)
8 Sets
3 Reps
80%
3
Deadlift (Barbell)
8 Sets
3 Reps
80%
4
Resisted Crunch
8 Sets
3 Reps
80%
5
Bench Press (Barbell)
5 Sets
8 Reps
60%
6
Pull-Up (Weighted)
5 Sets
8 Reps
60%
7
Deadlift (Barbell)
5 Sets
8 Reps
60%
8
Resisted Crunch
5 Sets
8 Reps
60%