One of Doug Hepburns training routines known as

Program A
Program A is known for its uncanny ability to create consistent strength gains. If you stick with
the program, its possible to add 120 pounds to any maor lift o!er the course of a single year.
"eres how it works#
$ou perform each workout twice a week. %enerally, I recommend four total weekly workouts for
natural lifters& which is basically a simple split routine. 'ut well get into program specifics later.
All you need to know right now is that you will be performing each maor lift twice a week.
(n the first training day, you will perform ) sets of 2 reps each, using appro*imately )0+ of
your one rep ma* , or a weight you could knock out ) reps to failure with. -o, your workout for
this lift would look like&
2,2,2,2,2,2,2,2
.ow, for each subse/uent workout, add a single rep to the scheme. 0his additional rep will be
added to the last remaining 21rep set that you performed on your pre!ious workout. -o, your
set2rep scheme during your second workout would look like&
2,2,2,2,2,2,2,3
'asically, each week you will be replacing two of your 21rep sets with 31rep sets. 4hen you get
to the point where you are performing all sets with 3 reps, add 10 pounds to the bar.
"eres what an ) workout scheme would look like. Again, remember that this would be 5 weeks
worth of training&
2,2,2,2,2,2,2,3
2,2,2,2,2,2,3,3
2,2,2,2,2,3,3,3
2,2,2,2,3,3,3,3
2,2,2,3,3,3,3,3
2,2,3,3,3,3,3,3
2,3,3,3,3,3,3,3
3,3,3,3,3,3,3,3
6ollowing the last workout, add 10 pounds to the bar and start o!er again with 2 rep sets. (!er
time, or on some lifts, it may be difficult to mo!e up by 10 pound increments. 7o!ing up 8
pounds at a time is also a completely acceptable practice.
0his may seem like a slow, methodical training method that wont produce results. 'ut think it
through for a moment. If you add 10 pounds to the bar e!ery month, you will increase your
s/uat, bench press and deadlift by 120 pounds each year. 0hats /uite a large ump.
Imagine going from a 1)0 pound bench press ma* to a 300 pound ma* in only a year. 0his
additional strength also forces your body to adapt, and add muscle. 9se :oug "epburns system
along with a proper bulking ;or cutting< cycle, and you will gain muscle, and2or lose fat.
Powerbuilding Routine
.ow that we ha!e an understanding of the "epburn )*2 to )*3 system, its time to lay out a full
powerbuilding routine.
(n each training day, you will perform two e*ercises using the )*2 pattern. =est 2 minutes
between each set, and no longer. $ou dont want this workout to turn into a marathon session.
After you complete both )*2 e*ercises, rest 8 minutes. .e*t, you will perform the same 2
e*ercises#this time for reps, and with 20+ lighter weight. Perform 3 sets of > reps. And on the
ne*t workout day, increase one of the sets by one rep.
?ontinue the pattern of increasing reps, until you hit 3 sets of ) reps. 0hen, increase the weight
on the bar by 10 pounds. 0he rep pattern will look like&
>2>2>
>2>2@
>2@2@
@2@2@
@2@2)
@2)2)
)2)2)
Monday and Thursday
-/uats, ) sets * 2 reps ;2 minute rest between sets<
'ench Press, ) sets * 2 reps ;2 minute rest between sets<
AAArest 8 minutesAAA
-/uats, 3 sets * > reps ;2 minute rest between sets<
'ench Press, 3 sets * > reps ;2 minute rest between sets<
Tuesday and riday
:eadlift, ) sets * 2 reps ;2 minute rest between sets<
-eated (!erhead 'arbell Press, ) sets * 2 reps ;2 minute rest between sets<
AAArest 8 minutesAAA
:eadlift, 3 sets * > reps ;2 minute rest between sets<
-eated (!erhead 'arbell Press, 3 sets * > reps ;2 minute rest between sets<
Routine !otes
It may take se!eral weeks to a month to adapt to this training style. 0hough the weights are
relati!ely BlightC, you will still feel some muscle soreness from the !olume of hea!y compound
mo!ements you are performing.
=esist the urge to add any e*ercises to this powerbuilding routine. 0he goal is to get strong on
basic lifts. 0his strength will also add muscle mass. 0here is no need to hit muscles from 1@
different angles. .or is there a need to add in Bbeach work,C such as bicep curls or sit1ups.
0he :oug "epburn powerbuilding routine is a Bslow grind.C $ou may not feel like you are
making any progress. -tick with it. As I mentioned before, it will add 120 pounds to each of the
maor lifts in only a years time.
If your goal is to add muscle as well as strength, eat at least 800 calories abo!e maintenance
le!el on a daily basis. If your goal is to lose weight, try eating 800 calories below maintenance
le!el. $ou may be surprised by the muscle you keep or gain on this program, e!en while cutting.
:oug "epburn used this routine effecti!ely to become one of the strongest, brawniest men on the
planet.