Program Description
intermediate
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Bodybuilding, Powerlifting, Olympic Weightlifting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 16, 2025 09:33
- Last EditedJul 05, 2025 10:43
Summary
Embark on an 8-week journey with "hepburn by me," a dynamic program designed for those ready to elevate their strength training. Comprising four focused sessions each week, this plan emphasizes compound movements like the Military Press and Deadlift, targeting key muscle groups to build power and endurance. Tailored for a garage gym setup, you'll gain the flexibility to train hard while honing your technique. Get ready to transform your physique and unleash your full potential!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
8
2 reps
80%
4
Deadlift (Barbell)
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
8
2 reps
80%
4
Deadlift (Barbell)
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
8
2 reps
80%
4
Deadlift (Barbell)
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
8
2 reps
80%
4
Deadlift (Barbell)
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
8
2 reps
80%
4
Deadlift (Barbell)
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
8
2 reps
80%
4
Deadlift (Barbell)
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
8
2 reps
80%
4
Deadlift (Barbell)
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
8
2 reps
80%
4
Deadlift (Barbell)
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
High Pull
8
2 reps
80%
4
High Pull
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
High Pull
8
2 reps
80%
4
High Pull
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
High Pull
8
2 reps
80%
4
High Pull
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
High Pull
8
2 reps
80%
4
High Pull
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
High Pull
8
2 reps
80%
4
High Pull
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
High Pull
8
2 reps
80%
4
High Pull
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
High Pull
8
2 reps
80%
4
High Pull
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
High Pull
8
2 reps
80%
4
High Pull
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Military Press (Barbell)8 Sets
2 Reps
80%
2
Military Press (Barbell)3 Sets
6 Reps
65%
3
Deadlift (Barbell)8 Sets
2 Reps
80%
4
Deadlift (Barbell)3 Sets
6 Reps
65%
5
Calf Raise (Leg Press)4 Sets
10-15 Reps
@10
Day 4
1
Military Press (Barbell)8 Sets
2 Reps
80%
2
Military Press (Barbell)3 Sets
6 Reps
65%
3
High Pull8 Sets
2 Reps
80%
4
High Pull3 Sets
6 Reps
65%
5
Calf Raise (Leg Press)4 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)8 Sets
2 Reps
80%
2
Bench Press (Barbell)3 Sets
6 Reps
65%
3
Front Squat (Barbell)8 Sets
2 Reps
80%
4
Front Squat (Barbell)3 Sets
6 Reps
65%
5
Pull-Up (Bodyweight)4 Sets
4 Reps
-
Day 3
1
Bench Press (Barbell)8 Sets
2 Reps
80%
2
Bench Press (Barbell)3 Sets
6 Reps
65%
3
Front Squat (Barbell)8 Sets
2 Reps
80%
4
Front Squat (Barbell)3 Sets
6 Reps
65%
5
Pull-Up (Bodyweight)4 Sets
4 Reps
-