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The legend Hepburn method + accessories

by Omar S.
67 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 18, 2025 09:07

Summary

Unleash your strength with the Hepburn Method, a focused 5-week program designed to build muscle and enhance performance. Training six days a week, you'll engage in compound lifts like the Barbell Overhead Press and Squat, paired with accessory movements to target your shoulders, arms, and core. This program is perfect for those looking to push their limits and achieve serious gains in a structured environment. Get ready to transform your physique and elevate your lifting game!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
2 reps
80%
2
Overhead Press (Barbell)
3
6 reps
65%
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Reverse Wrist Curl (Barbell)
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
2
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
1
2
6 reps
7 reps
65%
65%
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Reverse Wrist Curl (Barbell)
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
2
1
7 reps
8 reps
65%
65%
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Reverse Wrist Curl (Barbell)
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
3
8 reps
65%
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Reverse Wrist Curl (Barbell)
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
3 reps
80%
2
Overhead Press (Barbell)
1
2
8 reps
9 reps
65%
65%
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Reverse Wrist Curl (Barbell)
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2 reps
80%
2
Squat (Barbell)
3
6 reps
65%
3
Bicep Curl (EZ Bar)
4
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
4
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2
2 reps
3 reps
80%
80%
2
Squat (Barbell)
1
2
6 reps
7 reps
65%
65%
3
Bicep Curl (EZ Bar)
4
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
4
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
2 reps
3 reps
80%
80%
2
Squat (Barbell)
2
1
7 reps
8 reps
65%
65%
3
Bicep Curl (EZ Bar)
4
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
4
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6
2 reps
3 reps
80%
80%
2
Squat (Barbell)
3
8 reps
65%
3
Bicep Curl (EZ Bar)
4
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
4
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Squat (Barbell)
1
2
8 reps
9 reps
65%
65%
3
Bicep Curl (EZ Bar)
4
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
4
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
2 reps
80%
2
Deadlift (Barbell)
3
6 reps
65%
3
Chest Supported Row (Machine)
3
12 reps
-
4
Bench Press (Barbell)
6
2 reps
80%
5
Bench Press (Barbell)
3
7 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
1
2
6 reps
7 reps
65%
65%
3
Chest Supported Row (Machine)
3
12 reps
-
4
Bench Press (Barbell)
4
2
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
1
2
7 reps
8 reps
65%
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
2
1
7 reps
8 reps
65%
65%
3
Chest Supported Row (Machine)
3
12 reps
-
4
Bench Press (Barbell)
2
4
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
2
1
8 reps
9 reps
65%
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
3
8 reps
65%
3
Chest Supported Row (Machine)
3
12 reps
-
4
Bench Press (Barbell)
6
3 reps
80%
5
Bench Press (Barbell)
3
9 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
80%
2
Deadlift (Barbell)
1
2
8 reps
9 reps
65%
65%
3
Chest Supported Row (Machine)
3
12 reps
-
4
Bench Press (Barbell)
5
1
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
2
1
7 reps
8 reps
65%
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
1
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
2
1
6 reps
7 reps
65%
65%
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Dead Hang
3
1 mins
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
3
7 reps
65%
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Dead Hang
3
1 mins
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
1
2
7 reps
8 reps
65%
65%
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Dead Hang
3
1 mins
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
7
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
2
1
8 reps
9 reps
65%
65%
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Dead Hang
3
1 mins
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
2 reps
80%
2
Overhead Press (Barbell)
3
6 reps
65%
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Dead Hang
3
1 mins
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
1
2 reps
3 reps
80%
80%
2
Squat (Barbell)
2
1
6 reps
7 reps
65%
65%
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3
2 reps
3 reps
80%
80%
2
Squat (Barbell)
3
7 reps
65%
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5
2 reps
3 reps
80%
80%
2
Squat (Barbell)
1
2
7 reps
8 reps
65%
65%
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
7
2 reps
3 reps
80%
80%
2
Squat (Barbell)
2
1
8 reps
9 reps
65%
65%
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2 reps
80%
2
Squat (Barbell)
3
6 reps
65%
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
1
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
2
1
6 reps
7 reps
65%
65%
3
Lat Pulldown
3
12 reps
-
4
Bench Press (Barbell)
5
1
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
2
1
7 reps
8 reps
65%
65%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
3
7 reps
65%
3
Lat Pulldown
3
12 reps
-
4
Bench Press (Barbell)
3
3
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
3
8 reps
65%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
1
2
7 reps
8 reps
65%
65%
3
Lat Pulldown
3
12 reps
-
4
Bench Press (Barbell)
1
5
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
1
2
8 reps
9 reps
65%
65%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
7
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
2
1
8 reps
9 reps
65%
65%
3
Lat Pulldown
3
12 reps
-
4
Bench Press (Barbell)
6
2 reps
80%
5
Bench Press (Barbell)
3
7 reps
65%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
2 reps
80%
2
Deadlift (Barbell)
3
6 reps
65%
3
Lat Pulldown
3
12 reps
-
4
Bench Press (Barbell)
4
2
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
1
2
7 reps
8 reps
65%
65%
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%