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BoostcampPNG

Hepburn progression

by Aidan
3 athletes joined

Program Description

Designed to increase strength over a 4 week period by adding a rep each week When inputting maxes: Bench press - max Close grip press - normal bench max Larsen press - normal bench max Long pause press - normal bench max Squat - max HB Paused squat - normal squat max Deadlift - max Paused deadlift - normal deadlift max If this program is ran again: Add 10 lbs on bench Add 15 lbs on squat and deadlift This program can be ran consistently for 6 months and still see results Powerlifting accessories are included

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 23, 2024 06:37
  • Last Edited
    Feb 19, 2025 11:50

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
19%
Chest
14.5%
Triceps
13.4%
Glutes
12.2%
Hamstrings
10.5%
Front Delts
7.6%
Lower Back
5.8%
Biceps
5%
Abs
3.3%
Adductors
2.1%
Lats
2.1%
Middle Delts
2.1%
Upper Back
1.2%
Forearms
0.8%
Rear Delts
0.4%
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4.8 Stars with 10, 000+ Ratings
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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)
2
3
3 reps
2 reps
87%
87%
2
Long Pause Bench Press
3
4 reps
70%
3
Leg Extension
2
AMRAP
RPE 10
4
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
2 reps
87%
87%
2
Long Pause Bench Press
3
5 reps
70%
3
Leg Extension
2
AMRAP
RPE 10
4
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
2 reps
87%
87%
2
Long Pause Bench Press
3
6 reps
70%
3
Leg Extension
2
AMRAP
RPE 10
4
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
87%
2
Long Pause Bench Press
3
3 reps
78%
3
Leg Extension
2
AMRAP
RPE 10
4
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
3 reps
2 reps
87%
87%
2
High Bar Squat (Paused)
3
4 reps
74%
3
Leg Curl
2
AMRAP
RPE 10
4
Lat Pulldown
2
AMRAP
RPE 10
5
Hammer Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
2 reps
87%
87%
2
High Bar Squat (Paused)
3
5 reps
74%
3
Leg Curl
2
AMRAP
RPE 10
4
Lat Pulldown
2
AMRAP
RPE 10
5
Hammer Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3 reps
2 reps
87%
87%
2
High Bar Squat (Paused)
3
6 reps
74%
3
Leg Curl
2
AMRAP
RPE 10
4
Lat Pulldown
2
AMRAP
RPE 10
5
Hammer Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87%
2
High Bar Squat (Paused)
3
3 reps
80%
3
Leg Curl
2
AMRAP
RPE 10
4
Lat Pulldown
2
AMRAP
RPE 10
5
Hammer Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
70%
2
Bench Press (Close Grip)
3
4 reps
74%
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
70%
2
Bench Press (Close Grip)
3
5 reps
74%
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
70%
2
Bench Press (Close Grip)
3
6 reps
74%
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
78%
2
Bench Press (Close Grip)
3
3 reps
80%
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
3 reps
2 reps
87%
87%
2
Larsen Press (Barbell)
3
4 reps
74%
3
Leg Curl
2
AMRAP
RPE 10
4
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
2 reps
87%
87%
2
Larsen Press (Barbell)
3
5 reps
74%
3
Leg Curl
2
AMRAP
RPE 10
4
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
2 reps
87%
87%
2
Larsen Press (Barbell)
3
6 reps
74%
3
Leg Curl
2
AMRAP
RPE 10
4
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
87%
2
Larsen Press (Barbell)
3
3 reps
80%
3
Leg Curl
2
AMRAP
RPE 10
4
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
3 Reps
2 Reps
87%
87%
2
Long Pause Bench Press
3 Sets
4 Reps
70%
3
Leg Extension
2 Sets
AMRAP
@10
4
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
2 Sets
3 Sets
3 Reps
2 Reps
87%
87%
2
High Bar Squat (Paused)
3 Sets
4 Reps
74%
3
Leg Curl
2 Sets
AMRAP
@10
4
Lat Pulldown
2 Sets
AMRAP
@10
5
Hammer Curl
2 Sets
AMRAP
@10
Day 3
1
Deadlift (Paused)
3 Sets
4 Reps
70%
2
Bench Press (Close Grip)
3 Sets
4 Reps
74%
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4
Leg Extension
2 Sets
AMRAP
@10
Day 4
1
Deadlift (Barbell)
2 Sets
3 Sets
3 Reps
2 Reps
87%
87%
2
Larsen Press (Barbell)
3 Sets
4 Reps
74%
3
Leg Curl
2 Sets
AMRAP
@10
4
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
5
Bicep Curl (Dumbbell)
2 Sets
AMRAP
@10