The program
Doug Hepburn Method
Doug Hepburn’s classic 4-day double-progression system pairing 8×2-to-8×3 heavy submaximal doubles/triples (80% 1RM) with 3×6-to-3×8 hypertrophy pump sets across Squat, Bench, Deadlift, and Overhead Press.
- Schedule
- 4 days/wk
- Length
- 8 weeks
- Main lifts
- 11
What you’ll train
The main movements in this program.
- Squat
- Deadlift
- Hanging Leg Raise
- Bench Press
- Barbell Row
- Chin-Up
- Romanian Deadlift
- Standing Calf Raise
- Overhead Press
- Dip
- Barbell Curl
Before you start
No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.
If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the Doug Hepburn Method (8×2 Power + 3×6 Pump) spreadsheet
Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.
Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Lower A (Squat & Deadlift Hepburn Power + Pump) | Squat | 8 | 2 | 80% | 240 lbs | 2×45 + 1×5 + 1×2.5 | Hepburn Power Phase (8×2 @ 80% 1RM) |
| Lower A (Squat & Deadlift Hepburn Power + Pump) | Squat | 3 | 6 | 70% | 210 lbs | 1×45 + 1×25 + 1×10 + 1×2.5 | Hepburn Pump Phase (3×6 hypertrophy back-off) |
| Lower A (Squat & Deadlift Hepburn Power + Pump) | Deadlift | 6 | 2 | 80% | 290 lbs | 2×45 + 1×25 + 1×5 + 1×2.5 | — |
| Lower A (Squat & Deadlift Hepburn Power + Pump) | Hanging Leg Raise | 3 | 12 | — | — | — | — |
| Upper A (Bench Press & Overhead Press Power + Pump) | Bench Press | 8 | 2 | 80% | 180 lbs | 1×45 + 2×10 + 1×2.5 | Hepburn Power Phase (8×2) |
| Upper A (Bench Press & Overhead Press Power + Pump) | Bench Press | 3 | 6 | 70% | 160 lbs | 1×45 + 1×10 + 1×2.5 | Hepburn Pump Phase (3×6) |
| Upper A (Bench Press & Overhead Press Power + Pump) | Barbell Row | 3 | 6 | 70% | 145 lbs | 1×45 + 1×5 | — |
| Upper A (Bench Press & Overhead Press Power + Pump) | Chin-Up | 3 | 8 | — | — | — | — |
| Lower B (Squat Power + Posterior Chain Pump) | Squat | 8 | 2 | 80% | 240 lbs | 2×45 + 1×5 + 1×2.5 | — |
| Lower B (Squat Power + Posterior Chain Pump) | Squat | 3 | 6 | 70% | 210 lbs | 1×45 + 1×25 + 1×10 + 1×2.5 | — |
| Lower B (Squat Power + Posterior Chain Pump) | Romanian Deadlift | 3 | 8 | — | — | — | — |
| Lower B (Squat Power + Posterior Chain Pump) | Standing Calf Raise | 4 | 15 | — | — | — | — |
| Upper B (Overhead Press Power + Bench/Row Pump) | Overhead Press | 8 | 2 | 80% | 115 lbs | 1×25 + 1×10 | Hepburn Power Phase (8×2) |
| Upper B (Overhead Press Power + Bench/Row Pump) | Overhead Press | 3 | 6 | 70% | 100 lbs | 1×25 + 1×2.5 | Hepburn Pump Phase (3×6) |
| Upper B (Overhead Press Power + Bench/Row Pump) | Barbell Row | 6 | 2 | 80% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | — |
| Upper B (Overhead Press Power + Bench/Row Pump) | Dip | 3 | 10 | — | — | — | — |
| Upper B (Overhead Press Power + Bench/Row Pump) | Barbell Curl | 3 | 10 | — | — | — | — |
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General strength plan
4-day old-school 8×2 Power Phase + 3×6 Pump Phase strength
Intermediate strength athletes who dislike high-fatigue grinders and prefer submaximal, crisp 8×2 triples/doubles followed by 3×6 hypertrophy backoff work.
Before choosing this plan
Rest 2–3 minutes between the 8×2 Power Phase sets so every double or triple moves with explosive bar speed.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Chin-up bar
Progression in this app
How progression works
Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.
About this template
Pairs Squat + Bench Press (Days A1/A2) and Deadlift + Overhead Press (Days B1/B2) using Doug Hepburn’s classic 8×2→8×3 Power Phase and 3×6→3×8 Pump Phase progression.
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1
4
sessions
Week 1
4 sessions
Day 1 · Lower A (Squat & Deadlift Hepburn Power + Pump)
Squat main
8 × 2 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×2 @ 80% 1RM)
3 × 6 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×6 hypertrophy back-off)
Deadlift main
6 × 2 @ 80% (start light, add 5 lb/session)working
Rest 3:00
Hanging Leg Raise accessory
3 × 12working
Rest 1:00
Day 2 · Upper A (Bench Press & Overhead Press Power + Pump)
Bench Press main
8 × 2 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×2)
3 × 6 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×6)
Barbell Row main
3 × 6 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Chin-Up accessory
3 × 8working
Rest 1:30
Day 3 · Lower B (Squat Power + Posterior Chain Pump)
Squat main
8 × 2 @ 80% (start light, add 5 lb/session)working
Rest 2:30
3 × 6 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Romanian Deadlift accessory
3 × 8working
Rest 2:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 4 · Upper B (Overhead Press Power + Bench/Row Pump)
Overhead Press main
8 × 2 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×2)
3 × 6 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×6)
Barbell Row main
6 × 2 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Dip accessory
3 × 10working
Rest 1:30
Barbell Curl accessory
3 × 10working
Rest 1:15
Week 2
4
sessions
Week 2
4 sessions
Day 1 · Lower A (Squat & Deadlift Hepburn Power + Pump)
Squat main
8 × 3 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×3 @ 80% 1RM)
3 × 8 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×8 hypertrophy back-off)
Deadlift main
6 × 3 @ 80% (start light, add 5 lb/session)working
Rest 3:00
Hanging Leg Raise accessory
3 × 12working
Rest 1:00
Day 2 · Upper A (Bench Press & Overhead Press Power + Pump)
Bench Press main
8 × 3 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×3)
3 × 8 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×8)
Barbell Row main
3 × 8 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Chin-Up accessory
3 × 8working
Rest 1:30
Day 3 · Lower B (Squat Power + Posterior Chain Pump)
Squat main
8 × 3 @ 80% (start light, add 5 lb/session)working
Rest 2:30
3 × 8 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Romanian Deadlift accessory
3 × 8working
Rest 2:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 4 · Upper B (Overhead Press Power + Bench/Row Pump)
Overhead Press main
8 × 3 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×3)
3 × 8 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×8)
Barbell Row main
6 × 3 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Dip accessory
3 × 10working
Rest 1:30
Barbell Curl accessory
3 × 10working
Rest 1:15
Week 3
4
sessions
Week 3
4 sessions
Day 1 · Lower A (Squat & Deadlift Hepburn Power + Pump)
Squat main
8 × 2 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×2 @ 80% 1RM)
3 × 6 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×6 hypertrophy back-off)
Deadlift main
6 × 2 @ 80% (start light, add 5 lb/session)working
Rest 3:00
Hanging Leg Raise accessory
3 × 12working
Rest 1:00
Day 2 · Upper A (Bench Press & Overhead Press Power + Pump)
Bench Press main
8 × 2 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×2)
3 × 6 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×6)
Barbell Row main
3 × 6 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Chin-Up accessory
3 × 8working
Rest 1:30
Day 3 · Lower B (Squat Power + Posterior Chain Pump)
Squat main
8 × 2 @ 80% (start light, add 5 lb/session)working
Rest 2:30
3 × 6 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Romanian Deadlift accessory
3 × 8working
Rest 2:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 4 · Upper B (Overhead Press Power + Bench/Row Pump)
Overhead Press main
8 × 2 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×2)
3 × 6 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×6)
Barbell Row main
6 × 2 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Dip accessory
3 × 10working
Rest 1:30
Barbell Curl accessory
3 × 10working
Rest 1:15
Week 4
4
sessions
Week 4
4 sessions
Day 1 · Lower A (Squat & Deadlift Hepburn Power + Pump)
Squat main
8 × 3 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×3 @ 80% 1RM)
3 × 8 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×8 hypertrophy back-off)
Deadlift main
6 × 3 @ 80% (start light, add 5 lb/session)working
Rest 3:00
Hanging Leg Raise accessory
3 × 12working
Rest 1:00
Day 2 · Upper A (Bench Press & Overhead Press Power + Pump)
Bench Press main
8 × 3 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×3)
3 × 8 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×8)
Barbell Row main
3 × 8 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Chin-Up accessory
3 × 8working
Rest 1:30
Day 3 · Lower B (Squat Power + Posterior Chain Pump)
Squat main
8 × 3 @ 80% (start light, add 5 lb/session)working
Rest 2:30
3 × 8 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Romanian Deadlift accessory
3 × 8working
Rest 2:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 4 · Upper B (Overhead Press Power + Bench/Row Pump)
Overhead Press main
8 × 3 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×3)
3 × 8 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×8)
Barbell Row main
6 × 3 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Dip accessory
3 × 10working
Rest 1:30
Barbell Curl accessory
3 × 10working
Rest 1:15
Week 5
4
sessions
Week 5
4 sessions
Day 1 · Lower A (Squat & Deadlift Hepburn Power + Pump)
Squat main
8 × 2 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×2 @ 82.5% 1RM)
3 × 6 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×6 hypertrophy back-off)
Deadlift main
6 × 2 @ 82.5% (start light, add 5 lb/session)working
Rest 3:00
Hanging Leg Raise accessory
3 × 12working
Rest 1:00
Day 2 · Upper A (Bench Press & Overhead Press Power + Pump)
Bench Press main
8 × 2 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×2)
3 × 6 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×6)
Barbell Row main
3 × 6 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Chin-Up accessory
3 × 8working
Rest 1:30
Day 3 · Lower B (Squat Power + Posterior Chain Pump)
Squat main
8 × 2 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
3 × 6 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Romanian Deadlift accessory
3 × 8working
Rest 2:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 4 · Upper B (Overhead Press Power + Bench/Row Pump)
Overhead Press main
8 × 2 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×2)
3 × 6 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×6)
Barbell Row main
6 × 2 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Dip accessory
3 × 10working
Rest 1:30
Barbell Curl accessory
3 × 10working
Rest 1:15
Week 6
4
sessions
Week 6
4 sessions
Day 1 · Lower A (Squat & Deadlift Hepburn Power + Pump)
Squat main
8 × 3 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×3 @ 82.5% 1RM)
3 × 8 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×8 hypertrophy back-off)
Deadlift main
6 × 3 @ 82.5% (start light, add 5 lb/session)working
Rest 3:00
Hanging Leg Raise accessory
3 × 12working
Rest 1:00
Day 2 · Upper A (Bench Press & Overhead Press Power + Pump)
Bench Press main
8 × 3 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×3)
3 × 8 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×8)
Barbell Row main
3 × 8 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Chin-Up accessory
3 × 8working
Rest 1:30
Day 3 · Lower B (Squat Power + Posterior Chain Pump)
Squat main
8 × 3 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
3 × 8 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Romanian Deadlift accessory
3 × 8working
Rest 2:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 4 · Upper B (Overhead Press Power + Bench/Row Pump)
Overhead Press main
8 × 3 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×3)
3 × 8 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×8)
Barbell Row main
6 × 3 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Dip accessory
3 × 10working
Rest 1:30
Barbell Curl accessory
3 × 10working
Rest 1:15
Week 7
4
sessions
Week 7
4 sessions
Day 1 · Lower A (Squat & Deadlift Hepburn Power + Pump)
Squat main
8 × 2 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×2 @ 82.5% 1RM)
3 × 6 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×6 hypertrophy back-off)
Deadlift main
6 × 2 @ 82.5% (start light, add 5 lb/session)working
Rest 3:00
Hanging Leg Raise accessory
3 × 12working
Rest 1:00
Day 2 · Upper A (Bench Press & Overhead Press Power + Pump)
Bench Press main
8 × 2 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×2)
3 × 6 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×6)
Barbell Row main
3 × 6 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Chin-Up accessory
3 × 8working
Rest 1:30
Day 3 · Lower B (Squat Power + Posterior Chain Pump)
Squat main
8 × 2 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
3 × 6 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Romanian Deadlift accessory
3 × 8working
Rest 2:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 4 · Upper B (Overhead Press Power + Bench/Row Pump)
Overhead Press main
8 × 2 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×2)
3 × 6 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×6)
Barbell Row main
6 × 2 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Dip accessory
3 × 10working
Rest 1:30
Barbell Curl accessory
3 × 10working
Rest 1:15
Week 8
4
sessions
Week 8
4 sessions
Day 1 · Lower A (Squat & Deadlift Hepburn Power + Pump)
Squat main
8 × 3 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×3 @ 82.5% 1RM)
3 × 8 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×8 hypertrophy back-off)
Deadlift main
6 × 3 @ 82.5% (start light, add 5 lb/session)working
Rest 3:00
Hanging Leg Raise accessory
3 × 12working
Rest 1:00
Day 2 · Upper A (Bench Press & Overhead Press Power + Pump)
Bench Press main
8 × 3 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×3)
3 × 8 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×8)
Barbell Row main
3 × 8 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Chin-Up accessory
3 × 8working
Rest 1:30
Day 3 · Lower B (Squat Power + Posterior Chain Pump)
Squat main
8 × 3 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
3 × 8 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Romanian Deadlift accessory
3 × 8working
Rest 2:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 4 · Upper B (Overhead Press Power + Bench/Row Pump)
Overhead Press main
8 × 3 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Hepburn Power Phase (8×3)
3 × 8 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Hepburn Pump Phase (3×8)
Barbell Row main
6 × 3 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Dip accessory
3 × 10working
Rest 1:30
Barbell Curl accessory
3 × 10working
Rest 1:15