Program Description
Long term strength following an exponential growth principle.
Program Overview
- LevelNovice
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length9 weeks
- Time Per Workout70 minutes
- CreatedMar 15, 2024 10:40
- Last EditedJun 18, 2025 11:45

Summary
Unleash your strength with Hepburn's "A program," a focused 9-week journey designed for serious lifters. Committing just two days a week, you'll engage in a powerful blend of barbell and kettlebell exercises, including Military Press, Bent Over Rows, and Squats, all aimed at building muscle and enhancing overall fitness. Each session is crafted to push your limits with high-intensity sets, ensuring you maximize your results in minimal time. Perfect for those ready to elevate their training in a garage gym setup!
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 Swing8 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 Swing3 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 Crunch8 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 Crunch3 Sets
6 Reps
60%