Intermediate Free to follow

The program

Doug Hepburn Method (8×2 Power + 3×6 Pump): Free Spreadsheet, Percentages & Tracker

Free Doug Hepburn Method (8×2 Power + 3×6 Pump) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.

Schedule: 4 days/week
Length: 8 weeks
Main lifts: 11

What you’ll train

The main movements in this program.

Review exercise technique

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 tools

Spreadsheet & Calculator

Download the Doug Hepburn Method (8×2 Power + 3×6 Pump) spreadsheet

Calculate your Doug Hepburn Method (8×2 Power + 3×6 Pump) weights

Free Doug Hepburn Method (8×2 Power + 3×6 Pump) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM → Check Strength Standards →

Squat 1RM (lbs) Estimated

Bench Press 1RM (lbs)

Deadlift 1RM (lbs) Estimated

Overhead Press 1RM (lbs)

Barbell Row 1RM (lbs) Estimated

Percentages are calculated directly from your 1RM.

Spreadsheet Preview

Day	Exercise	Sets	Reps	%	Weight (lbs)	Plates / side	Notes
Lower A (Squat & Deadlift Hepburn Power + Pump)	Squat	8	2	80%	280 lbs	2×45 + 1×25 + 1×2.5	Hepburn Power Phase (8×2 @ 80% 1RM)
Lower A (Squat & Deadlift Hepburn Power + Pump)	Squat	3	6	70%	245 lbs	2×45 + 1×10	Hepburn Pump Phase (3×6 hypertrophy back-off)
Lower A (Squat & Deadlift Hepburn Power + Pump)	Deadlift	6	2	80%	335 lbs	3×45 + 1×10	—
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%	205 lbs	1×45 + 1×25 + 1×10	Hepburn Power Phase (8×2)
Upper A (Bench Press & Overhead Press Power + Pump)	Bench Press	3	6	70%	180 lbs	1×45 + 2×10 + 1×2.5	Hepburn Pump Phase (3×6)
Upper A (Bench Press & Overhead Press Power + Pump)	Barbell Row	3	6	70%	160 lbs	1×45 + 1×10 + 1×2.5	—
Upper A (Bench Press & Overhead Press Power + Pump)	Chin-Up	3	8	—	—	—	—
Lower B (Squat Power + Posterior Chain Pump)	Squat	8	2	80%	280 lbs	2×45 + 1×25 + 1×2.5	—
Lower B (Squat Power + Posterior Chain Pump)	Squat	3	6	70%	245 lbs	2×45 + 1×10	—
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%	205 lbs	1×45 + 1×25 + 1×10	Hepburn Power Phase (8×2)
Upper B (Overhead Press Power + Bench/Row Pump)	Overhead Press	3	6	70%	180 lbs	1×45 + 2×10 + 1×2.5	Hepburn Pump Phase (3×6)
Upper B (Overhead Press Power + Bench/Row Pump)	Barbell Row	6	2	80%	185 lbs	1×45 + 1×25	—
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 and advanced 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

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

Day 1 · Lower A (Squat & Deadlift Hepburn Power + Pump)

Squat main

8 × 2 @ 80%working

Rest 2:30

Hepburn Power Phase (8×2 @ 80% 1RM)
3 × 6 @ 70%working

Rest 2:00

Hepburn Pump Phase (3×6 hypertrophy back-off)

Deadlift main

6 × 2 @ 80%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%working

Rest 2:30

Hepburn Power Phase (8×2)
3 × 6 @ 70%working

Rest 2:00

Hepburn Pump Phase (3×6)

Barbell Row main

3 × 6 @ 70%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%working

Rest 2:30
3 × 6 @ 70%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%working

Rest 2:30

Hepburn Power Phase (8×2)
3 × 6 @ 70%working

Rest 2:00

Hepburn Pump Phase (3×6)

Barbell Row main

6 × 2 @ 80%working

Rest 2:30

Dip accessory

3 × 10working

Rest 1:30

Barbell Curl accessory

3 × 10working

Rest 1:15

Week 2

4 sessions

Day 1 · Lower A (Squat & Deadlift Hepburn Power + Pump)

Squat main

8 × 3 @ 80%working

Rest 2:30

Hepburn Power Phase (8×3 @ 80% 1RM)
3 × 8 @ 70%working

Rest 2:00

Hepburn Pump Phase (3×8 hypertrophy back-off)

Deadlift main

6 × 3 @ 80%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%working

Rest 2:30

Hepburn Power Phase (8×3)
3 × 8 @ 70%working

Rest 2:00

Hepburn Pump Phase (3×8)

Barbell Row main

3 × 8 @ 70%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%working

Rest 2:30
3 × 8 @ 70%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%working

Rest 2:30

Hepburn Power Phase (8×3)
3 × 8 @ 70%working

Rest 2:00

Hepburn Pump Phase (3×8)

Barbell Row main

6 × 3 @ 80%working

Rest 2:30

Dip accessory

3 × 10working

Rest 1:30

Barbell Curl accessory

3 × 10working

Rest 1:15

Week 3

4 sessions

Day 1 · Lower A (Squat & Deadlift Hepburn Power + Pump)

Squat main

8 × 2 @ 80%working

Rest 2:30

Hepburn Power Phase (8×2 @ 80% 1RM)
3 × 6 @ 70%working

Rest 2:00

Hepburn Pump Phase (3×6 hypertrophy back-off)

Deadlift main

6 × 2 @ 80%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%working

Rest 2:30

Hepburn Power Phase (8×2)
3 × 6 @ 70%working

Rest 2:00

Hepburn Pump Phase (3×6)

Barbell Row main

3 × 6 @ 70%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%working

Rest 2:30
3 × 6 @ 70%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%working

Rest 2:30

Hepburn Power Phase (8×2)
3 × 6 @ 70%working

Rest 2:00

Hepburn Pump Phase (3×6)

Barbell Row main

6 × 2 @ 80%working

Rest 2:30

Dip accessory

3 × 10working

Rest 1:30

Barbell Curl accessory

3 × 10working

Rest 1:15

Week 4

4 sessions

Day 1 · Lower A (Squat & Deadlift Hepburn Power + Pump)

Squat main

8 × 3 @ 80%working

Rest 2:30

Hepburn Power Phase (8×3 @ 80% 1RM)
3 × 8 @ 70%working

Rest 2:00

Hepburn Pump Phase (3×8 hypertrophy back-off)

Deadlift main

6 × 3 @ 80%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%working

Rest 2:30

Hepburn Power Phase (8×3)
3 × 8 @ 70%working

Rest 2:00

Hepburn Pump Phase (3×8)

Barbell Row main

3 × 8 @ 70%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%working

Rest 2:30
3 × 8 @ 70%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%working

Rest 2:30

Hepburn Power Phase (8×3)
3 × 8 @ 70%working

Rest 2:00

Hepburn Pump Phase (3×8)

Barbell Row main

6 × 3 @ 80%working

Rest 2:30

Dip accessory

3 × 10working

Rest 1:30

Barbell Curl accessory

3 × 10working

Rest 1:15

Week 5

4 sessions

Day 1 · Lower A (Squat & Deadlift Hepburn Power + Pump)

Squat main

8 × 2 @ 82.5%working

Rest 2:30

Hepburn Power Phase (8×2 @ 82.5% 1RM)
3 × 6 @ 72.5%working

Rest 2:00

Hepburn Pump Phase (3×6 hypertrophy back-off)

Deadlift main

6 × 2 @ 82.5%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%working

Rest 2:30

Hepburn Power Phase (8×2)
3 × 6 @ 72.5%working

Rest 2:00

Hepburn Pump Phase (3×6)

Barbell Row main

3 × 6 @ 72.5%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%working

Rest 2:30
3 × 6 @ 72.5%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%working

Rest 2:30

Hepburn Power Phase (8×2)
3 × 6 @ 72.5%working

Rest 2:00

Hepburn Pump Phase (3×6)

Barbell Row main

6 × 2 @ 82.5%working

Rest 2:30

Dip accessory

3 × 10working

Rest 1:30

Barbell Curl accessory

3 × 10working

Rest 1:15

Week 6

4 sessions

Day 1 · Lower A (Squat & Deadlift Hepburn Power + Pump)

Squat main

8 × 3 @ 82.5%working

Rest 2:30

Hepburn Power Phase (8×3 @ 82.5% 1RM)
3 × 8 @ 72.5%working

Rest 2:00

Hepburn Pump Phase (3×8 hypertrophy back-off)

Deadlift main

6 × 3 @ 82.5%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%working

Rest 2:30

Hepburn Power Phase (8×3)
3 × 8 @ 72.5%working

Rest 2:00

Hepburn Pump Phase (3×8)

Barbell Row main

3 × 8 @ 72.5%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%working

Rest 2:30
3 × 8 @ 72.5%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%working

Rest 2:30

Hepburn Power Phase (8×3)
3 × 8 @ 72.5%working

Rest 2:00

Hepburn Pump Phase (3×8)

Barbell Row main

6 × 3 @ 82.5%working

Rest 2:30

Dip accessory

3 × 10working

Rest 1:30

Barbell Curl accessory

3 × 10working

Rest 1:15

Week 7

4 sessions

Day 1 · Lower A (Squat & Deadlift Hepburn Power + Pump)

Squat main

8 × 2 @ 82.5%working

Rest 2:30

Hepburn Power Phase (8×2 @ 82.5% 1RM)
3 × 6 @ 72.5%working

Rest 2:00

Hepburn Pump Phase (3×6 hypertrophy back-off)

Deadlift main

6 × 2 @ 82.5%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%working

Rest 2:30

Hepburn Power Phase (8×2)
3 × 6 @ 72.5%working

Rest 2:00

Hepburn Pump Phase (3×6)

Barbell Row main

3 × 6 @ 72.5%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%working

Rest 2:30
3 × 6 @ 72.5%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%working

Rest 2:30

Hepburn Power Phase (8×2)
3 × 6 @ 72.5%working

Rest 2:00

Hepburn Pump Phase (3×6)

Barbell Row main

6 × 2 @ 82.5%working

Rest 2:30

Dip accessory

3 × 10working

Rest 1:30

Barbell Curl accessory

3 × 10working

Rest 1:15

Week 8

4 sessions

Day 1 · Lower A (Squat & Deadlift Hepburn Power + Pump)

Squat main

8 × 3 @ 82.5%working

Rest 2:30

Hepburn Power Phase (8×3 @ 82.5% 1RM)
3 × 8 @ 72.5%working

Rest 2:00

Hepburn Pump Phase (3×8 hypertrophy back-off)

Deadlift main

6 × 3 @ 82.5%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%working

Rest 2:30

Hepburn Power Phase (8×3)
3 × 8 @ 72.5%working

Rest 2:00

Hepburn Pump Phase (3×8)

Barbell Row main

3 × 8 @ 72.5%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%working

Rest 2:30
3 × 8 @ 72.5%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%working

Rest 2:30

Hepburn Power Phase (8×3)
3 × 8 @ 72.5%working

Rest 2:00

Hepburn Pump Phase (3×8)

Barbell Row main

6 × 3 @ 82.5%working

Rest 2:30

Dip accessory

3 × 10working

Rest 1:30

Barbell Curl accessory

3 × 10working

Rest 1:15