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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, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 01, 2025 11:48
  • Last Edited
    Jun 18, 2025 10:52

Summary

Unleash your strength with the Doug Hepburn 8*2 / 3*6 program, a focused 5-week training plan designed for serious lifters. Committing to just 4 days a week, you'll tackle heavy barbell exercises like squats, bench presses, deadlifts, and overhead presses, all structured to build raw power and muscle mass. Each workout emphasizes high intensity and volume to push your limits and maximize gains. Perfect for those with a garage gym setup, this program will elevate your lifting game and redefine your strength potential. Get ready to lift heavy and transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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%