Thoughts on Doug Hepburn Method

Training Powerlifting
21

What about 8x2 working to 8x3

Then bodybuilding stuff

I no it’s aong time since you guys

23

I started playing around with the Hepburn A workout a couple of months ago, and although it’s early days I think it’s a great workout plan. I found the frequency of deadlifts too intense, especially jumping straight in from Starting Strength, so I alternate every other deadlift workout with an additional squat workout.

I also made some additional changes to suit my own requirements and I’m very happy with the result (see below).

Each workout takes between an hour and 75 mins. There’s enough variety to keep things interesting, but at the same time there’s very little unnecessary fluff. It’s dead easy to keep track of my progress, especially using an app like Boost Camp.

I deliberately include Cardio because I want to maintain some kind of endurance (I usually do 10-15 mins on both the X-trainer and treadmill) but the even-days also add a slightly less intense workout.

The program is tough and I come away exhausted, but because it only focuses on one or two muscle groups per workout I’m still full of beans and I can train every day. I usually just chuck in a rest day every week or so, whenever I feel I need one.

Workout 1 – Squat and Bench

Workout 2 – 20-30mins Cardio, T-Bar, Bodyweight Dips (3x AMRAP)

Workout 3 – OHP and Deadlift

Workout 4 - 20-30mins Cardio, Lat Pull-down, Plank (3x AMTAP)

Workout 5 – Squat and Bench

Workout 6 - 20-30mins Cardio, Barbell Row, Weighted Dips (3x 6-8)

Workout 7 – Squat and OHP

Workout 8 - 20-30mins Cardio, Pull-ups (Weighted 8x 2-3, Bodyweight 3x AMRAP), Farmer’s Walk (3-5x laps)

In terms of strength and size it’s definitely making a difference - I’ve seen growth in both since starting the program. While some people might find it frustrating, I love the slow but sure progression……there’s absolutely no reason you can’t increase by one rep each workout, so I’m ALWAYS getting better. And after a few weeks I jump up to a new weight. Not once have I had to backtrack or repeat a session.

I’ll definitely be keeping this up.