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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.
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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