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The legend Hepburn method + accessories
by Omar S.
43 athletes joined
Program Description
Power building
Program Overview
Level
Intermediate, Novice
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Jan 27, 2024 10:20
Last Edited
Jun 16, 2024 08:05
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Week 1
1 / 5 Weeks
Day 1
1
Overhead Press (Barbell)
8 Sets
2 Reps
80%
2
Overhead Press (Barbell)
3 Sets
6 Reps
65%
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
6
Sit Up
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
8 Sets
2 Reps
80%
2
Squat (Barbell)
3 Sets
6 Reps
65%
3
Bicep Curl (EZ Bar)
4 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
12 Reps
7
Skull Crusher
3 Sets
12 Reps
Day 3
1
Deadlift (Barbell)
8 Sets
2 Reps
80%
2
Deadlift (Barbell)
3 Sets
6 Reps
65%
3
Chest Supported Row (Machine)
3 Sets
12 Reps
4
Bench Press (Barbell)
6 Sets
2 Reps
80%
5
Bench Press (Barbell)
3 Sets
7 Reps
65%
Day 4
1
Overhead Press (Barbell)
7 Sets
1 Set
2 Reps
3 Reps
80%
80%
2
Overhead Press (Barbell)
2 Sets
1 Set
6 Reps
7 Reps
65%
65%
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
4
Dead Hang
3 Sets
1 mins
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
6
Lying Leg Raise
3 Sets
15 Reps
Day 5
1
Squat (Barbell)
7 Sets
1 Set
2 Reps
3 Reps
80%
80%
2
Squat (Barbell)
2 Sets
1 Set
6 Reps
7 Reps
65%
65%
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Seated Calf Raise
3 Sets
12 Reps
Day 6
1
Deadlift (Barbell)
7 Sets
1 Set
2 Reps
3 Reps
80%
80%
2
Deadlift (Barbell)
2 Sets
1 Set
6 Reps
7 Reps
65%
65%
3
Lat Pulldown
3 Sets
12 Reps
4
Bench Press (Barbell)
5 Sets
1 Set
2 Reps
3 Reps
80%
80%
5
Bench Press (Barbell)
2 Sets
1 Set
7 Reps
8 Reps
65%
65%
Day 1
1
Overhead Press (Barbell)
6 Sets
2 Sets
2 Reps
3 Reps
80%
80%
2
Overhead Press (Barbell)
1 Set
2 Sets
6 Reps
7 Reps
65%
65%
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
6
Sit Up
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
6 Sets
2 Sets
2 Reps
3 Reps
80%
80%
2
Squat (Barbell)
1 Set
2 Sets
6 Reps
7 Reps
65%
65%
3
Bicep Curl (EZ Bar)
4 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
12 Reps
7
Skull Crusher
3 Sets
12 Reps
Day 3
1
Deadlift (Barbell)
6 Sets
2 Sets
2 Reps
3 Reps
80%
80%
2
Deadlift (Barbell)
1 Set
2 Sets
6 Reps
7 Reps
65%
65%
3
Chest Supported Row (Machine)
3 Sets
12 Reps
4
Bench Press (Barbell)
4 Sets
2 Sets
2 Reps
3 Reps
80%
80%
5
Bench Press (Barbell)
1 Set
2 Sets
7 Reps
8 Reps
65%
65%
Day 4
1
Overhead Press (Barbell)
5 Sets
3 Sets
2 Reps
3 Reps
80%
80%
2
Overhead Press (Barbell)
3 Sets
7 Reps
65%
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
4
Dead Hang
3 Sets
1 mins
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
6
Lying Leg Raise
3 Sets
15 Reps
Day 5
1
Squat (Barbell)
5 Sets
3 Sets
2 Reps
3 Reps
80%
80%
2
Squat (Barbell)
3 Sets
7 Reps
65%
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Seated Calf Raise
3 Sets
12 Reps
Day 6
1
Deadlift (Barbell)
5 Sets
3 Sets
2 Reps
3 Reps
80%
80%
2
Deadlift (Barbell)
3 Sets
7 Reps
65%
3
Lat Pulldown
3 Sets
12 Reps
4
Bench Press (Barbell)
3 Sets
3 Sets
2 Reps
3 Reps
80%
80%
5
Bench Press (Barbell)
3 Sets
8 Reps
65%
Day 1
1
Overhead Press (Barbell)
4 Sets
4 Sets
2 Reps
3 Reps
80%
80%
2
Overhead Press (Barbell)
2 Sets
1 Set
7 Reps
8 Reps
65%
65%
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
6
Sit Up
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
4 Sets
4 Sets
2 Reps
3 Reps
80%
80%
2
Squat (Barbell)
2 Sets
1 Set
7 Reps
8 Reps
65%
65%
3
Bicep Curl (EZ Bar)
4 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
12 Reps
7
Skull Crusher
3 Sets
12 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
4 Sets
2 Reps
3 Reps
80%
80%
2
Deadlift (Barbell)
2 Sets
1 Set
7 Reps
8 Reps
65%
65%
3
Chest Supported Row (Machine)
3 Sets
12 Reps
4
Bench Press (Barbell)
2 Sets
4 Sets
2 Reps
3 Reps
80%
80%
5
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
9 Reps
65%
65%
Day 4
1
Overhead Press (Barbell)
3 Sets
5 Sets
2 Reps
3 Reps
80%
80%
2
Overhead Press (Barbell)
1 Set
2 Sets
7 Reps
8 Reps
65%
65%
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
4
Dead Hang
3 Sets
1 mins
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
6
Lying Leg Raise
3 Sets
15 Reps
Day 5
1
Squat (Barbell)
3 Sets
5 Sets
2 Reps
3 Reps
80%
80%
2
Squat (Barbell)
1 Set
2 Sets
7 Reps
8 Reps
65%
65%
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Seated Calf Raise
3 Sets
12 Reps
Day 6
1
Deadlift (Barbell)
3 Sets
5 Sets
2 Reps
3 Reps
80%
80%
2
Deadlift (Barbell)
1 Set
2 Sets
7 Reps
8 Reps
65%
65%
3
Lat Pulldown
3 Sets
12 Reps
4
Bench Press (Barbell)
1 Set
5 Sets
2 Reps
3 Reps
80%
80%
5
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
9 Reps
65%
65%
Day 1
1
Overhead Press (Barbell)
2 Sets
6 Sets
2 Reps
3 Reps
80%
80%
2
Overhead Press (Barbell)
3 Sets
8 Reps
65%
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
6
Sit Up
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
2 Sets
6 Sets
2 Reps
3 Reps
80%
80%
2
Squat (Barbell)
3 Sets
8 Reps
65%
3
Bicep Curl (EZ Bar)
4 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
12 Reps
7
Skull Crusher
3 Sets
12 Reps
Day 3
1
Deadlift (Barbell)
2 Sets
6 Sets
2 Reps
3 Reps
80%
80%
2
Deadlift (Barbell)
3 Sets
8 Reps
65%
3
Chest Supported Row (Machine)
3 Sets
12 Reps
4
Bench Press (Barbell)
6 Sets
3 Reps
80%
5
Bench Press (Barbell)
3 Sets
9 Reps
65%
Day 4
1
Overhead Press (Barbell)
1 Set
7 Sets
2 Reps
3 Reps
80%
80%
2
Overhead Press (Barbell)
2 Sets
1 Set
8 Reps
9 Reps
65%
65%
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
4
Dead Hang
3 Sets
1 mins
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
6
Lying Leg Raise
3 Sets
15 Reps
Day 5
1
Squat (Barbell)
1 Set
7 Sets
2 Reps
3 Reps
80%
80%
2
Squat (Barbell)
2 Sets
1 Set
8 Reps
9 Reps
65%
65%
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Seated Calf Raise
3 Sets
12 Reps
Day 6
1
Deadlift (Barbell)
1 Set
7 Sets
2 Reps
3 Reps
80%
80%
2
Deadlift (Barbell)
2 Sets
1 Set
8 Reps
9 Reps
65%
65%
3
Lat Pulldown
3 Sets
12 Reps
4
Bench Press (Barbell)
6 Sets
2 Reps
80%
5
Bench Press (Barbell)
3 Sets
7 Reps
65%
Day 1
1
Overhead Press (Barbell)
8 Sets
3 Reps
80%
2
Overhead Press (Barbell)
1 Set
2 Sets
8 Reps
9 Reps
65%
65%
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
6
Sit Up
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
8 Sets
3 Reps
80%
2
Squat (Barbell)
1 Set
2 Sets
8 Reps
9 Reps
65%
65%
3
Bicep Curl (EZ Bar)
4 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Tricep Extension (Cable)
4 Sets
12 Reps
7
Skull Crusher
3 Sets
12 Reps
Day 3
1
Deadlift (Barbell)
8 Sets
3 Reps
80%
2
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
9 Reps
65%
65%
3
Chest Supported Row (Machine)
3 Sets
12 Reps
4
Bench Press (Barbell)
5 Sets
1 Set
2 Reps
3 Reps
80%
80%
5
Bench Press (Barbell)
2 Sets
1 Set
7 Reps
8 Reps
65%
65%
Day 4
1
Overhead Press (Barbell)
8 Sets
2 Reps
80%
2
Overhead Press (Barbell)
3 Sets
6 Reps
65%
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
4
Dead Hang
3 Sets
1 mins
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
6
Lying Leg Raise
3 Sets
15 Reps
Day 5
1
Squat (Barbell)
8 Sets
2 Reps
80%
2
Squat (Barbell)
3 Sets
6 Reps
65%
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Seated Calf Raise
3 Sets
12 Reps
Day 6
1
Deadlift (Barbell)
8 Sets
2 Reps
80%
2
Deadlift (Barbell)
3 Sets
6 Reps
65%
3
Lat Pulldown
3 Sets
12 Reps
4
Bench Press (Barbell)
4 Sets
2 Sets
2 Reps
3 Reps
80%
80%
5
Bench Press (Barbell)
1 Set
2 Sets
7 Reps
8 Reps
65%
65%