The Hepburn Method for Powerlifting

• The Hepburn Method A (for Powerlifting) via this book
  • For any primary lift (Squat, Bench, Deadlift, Overhead Press), find your 8 rep max weight.
  • Use this as your weight for 8 sets of 2. This is the “power” phase (trains strength/intensity).
  • Next, reduce the weight by 15-20% and do 3 sets of 6. This is the “pump” phase (trains size/endurance).
  • For your next workout, you’ll add one rep to each phase. For the power phase, 8x2 becomes 7x2 and a 1x3. For the pump phase, 3x6 becomes 2x6 and a 1x7.
  • For the power phase, continue increasing one rep each workout until you do 8x3. Then on the next workout bump the weight by 5-10lbs and go back to 8x2.
  • For the pump phase, continue increasing one rep each workout until you do 3x8. Then bump the weight by 5-10lbs and reset to 3x6. This reset will not be in sync with the progression of the power phase.
  • Notes:
    • Hepburn says rest around 5 minutes between sets, but that creates a very long workout. I’ve been doing 1.5 minute rests without trouble/tiredness for quite a while.
    • Weight increases are typically 10lbs for squat/deadlift, 5lbs for bench/overhead press.
• The Hepburn Method B
  • Use the same rules of A, only use the following set/rep schemes:
  • For power phase, start at your 3 rep max for a weight, do 5x1. In this case adding a rep is also adding a set, so for the second workout you’ll do 6 singles instead of 5 singles. When you reach 8 singles, bump the weight and return to 5 singles.
  • For the pump phase, move from 6x3 to 6x5. The bump and reset as usual.