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Doug Hepburn 8*2 / 3*6

by Ken C.
3 athletes joined

Program Description

Novice to intermediate program. This program is a decent way to slowly increase strength in the 4 big lifts. It is meant to be ran back to back to back. Each time you start the program over take a Deload then add 5lbs to each lift.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 01, 2025 11:48
  • Last Edited
    Apr 14, 2025 10:06
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2 reps
85%
2
Bench Press (Barbell)
8
2 reps
85%
3
Squat (Barbell)
3
6 reps
70%
4
Bench Press (Barbell)
3
6 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2
2 reps
3 reps
85%
85%
2
Bench Press (Barbell)
6
2
2 reps
3 reps
85%
85%
3
Squat (Barbell)
1
2
6 reps
7 reps
70%
70%
4
Bench Press (Barbell)
1
2
6 reps
7 reps
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
2 reps
3 reps
85%
85%
2
Bench Press (Barbell)
4
4
2 reps
3 reps
85%
85%
3
Squat (Barbell)
2
1
7 reps
8 reps
70%
70%
4
Bench Press (Barbell)
2
1
7 reps
8 reps
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6
2 reps
3 reps
85%
85%
2
Bench Press (Barbell)
2
6
2 reps
3 reps
85%
85%
3
Squat (Barbell)
3
8 reps
70%
4
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
85%
2
Bench Press (Barbell)
8
3 reps
85%
3
Squat (Barbell)
3
8 reps
70%
4
Bench Press (Barbell)
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
2 reps
85%
2
Overhead Press (Barbell)
8
2 reps
85%
3
Deadlift (Barbell)
3
6 reps
70%
4
Overhead Press (Barbell)
3
6 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2
2 reps
3 reps
85%
85%
2
Overhead Press (Barbell)
6
2
2 reps
3 reps
85%
85%
3
Deadlift (Barbell)
1
2
6 reps
7 reps
70%
70%
4
Overhead Press (Barbell)
1
2
6 reps
7 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4
2 reps
3 reps
85%
85%
2
Overhead Press (Barbell)
4
4
2 reps
3 reps
85%
85%
3
Deadlift (Barbell)
2
1
7 reps
8 reps
70%
70%
4
Overhead Press (Barbell)
2
1
7 reps
8 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6
2 reps
3 reps
85%
85%
2
Overhead Press (Barbell)
2
6
2 reps
3 reps
85%
85%
3
Deadlift (Barbell)
3
8 reps
70%
4
Overhead Press (Barbell)
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
85%
2
Overhead Press (Barbell)
8
3 reps
85%
3
Deadlift (Barbell)
3
8 reps
70%
4
Overhead Press (Barbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
1
2 reps
3 reps
85%
85%
2
Bench Press (Barbell)
7
1
2 reps
3 reps
85%
85%
3
Squat (Barbell)
2
1
6 reps
7 reps
70%
70%
4
Bench Press (Barbell)
2
1
6 reps
7 reps
70%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3
2 reps
3 reps
85%
85%
2
Bench Press (Barbell)
5
3
2 reps
3 reps
85%
85%
3
Squat (Barbell)
3
7 reps
70%
4
Bench Press (Barbell)
3
7 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5
2 reps
3 reps
85%
85%
2
Bench Press (Barbell)
3
5
2 reps
3 reps
85%
85%
3
Squat (Barbell)
1
2
7 reps
8 reps
70%
70%
4
Bench Press (Barbell)
1
2
7 reps
8 reps
70%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
7
2 reps
3 reps
85%
85%
2
Bench Press (Barbell)
1
7
2 reps
3 reps
85%
85%
3
Squat (Barbell)
3
8 reps
70%
4
Bench Press (Barbell)
3
8 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
1
2 reps
3 reps
85%
85%
2
Overhead Press (Barbell)
7
1
2 reps
3 reps
85%
85%
3
Deadlift (Barbell)
2
1
6 reps
7 reps
70%
70%
4
Overhead Press (Barbell)
2
1
6 reps
7 reps
70%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3
2 reps
3 reps
85%
85%
2
Overhead Press (Barbell)
5
3
2 reps
3 reps
85%
85%
3
Deadlift (Barbell)
3
7 reps
70%
4
Overhead Press (Barbell)
3
7 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
2 reps
3 reps
85%
85%
2
Overhead Press (Barbell)
3
5
2 reps
3 reps
85%
85%
3
Deadlift (Barbell)
1
2
7 reps
8 reps
70%
70%
4
Overhead Press (Barbell)
1
2
7 reps
8 reps
70%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
7
2 reps
3 reps
85%
85%
2
Overhead Press (Barbell)
1
7
2 reps
3 reps
85%
85%
3
Deadlift (Barbell)
3
8 reps
70%
4
Overhead Press (Barbell)
3
8 reps
70%
Week 1
1 / 5 Weeks
Day 3
1
Squat (Barbell)
7 Sets
1 Set
2 Reps
3 Reps
85%
85%
2
Bench Press (Barbell)
7 Sets
1 Set
2 Reps
3 Reps
85%
85%
3
Squat (Barbell)
2 Sets
1 Set
6 Reps
7 Reps
70%
70%
4
Bench Press (Barbell)
2 Sets
1 Set
6 Reps
7 Reps
70%
70%
Day 4
1
Deadlift (Barbell)
7 Sets
1 Set
2 Reps
3 Reps
85%
85%
2
Overhead Press (Barbell)
7 Sets
1 Set
2 Reps
3 Reps
85%
85%
3
Deadlift (Barbell)
2 Sets
1 Set
6 Reps
7 Reps
70%
70%
4
Overhead Press (Barbell)
2 Sets
1 Set
6 Reps
7 Reps
70%
70%
Day 2
1
Deadlift (Barbell)
8 Sets
2 Reps
85%
2
Overhead Press (Barbell)
8 Sets
2 Reps
85%
3
Deadlift (Barbell)
3 Sets
6 Reps
70%
4
Overhead Press (Barbell)
3 Sets
6 Reps
70%
Day 1
1
Squat (Barbell)
8 Sets
2 Reps
85%
2
Bench Press (Barbell)
8 Sets
2 Reps
85%
3
Squat (Barbell)
3 Sets
6 Reps
70%
4
Bench Press (Barbell)
3 Sets
6 Reps
70%