Similar to the "A Program," Hepburn claimed the "B Program" would produce progressive results for at least a year, or in some cases, two to three years. Hepburn also said that you’ll never feel like you’re struggling on the program.

That’s a good thing for trainees interested in actual results. It’s probably not what stimulus-addicted trainees want to hear, but that’s just too bad… you’ll have to deal with it if you want to reach your goals.

Considering how the program is laid out, you really can’t reach an overtrained state, unless you do too many exercises, choose a starting weight that’s too heavy, or deliberately avoid food and sleep.

The "B Program" is more of a pure strength and power program, with a focus on singles. Hepburn believed that single rep training led to the fastest strength gains. Like the "A Program," this plan also uses two styles of training in each workout.

Follow the program to the letter, and don’t add any of your own modifications. Hepburn knew more about productive strength training than you do, so don’t over-analyze the program.

Don’t let your training partner sweet-talk you into adding concentration curls.

Power Phase

After doing two warm-up sets, choose a weight you can handle for three reps, and do 5×1. Rest three to five minutes between each set. At the next workout, do 6×1. If you can’t complete all six reps, you either started too heavy, or you aren’t taking long enough breaks. The goal is to work up to 8×1 over several workouts.

When you reach 8×1, add five to ten pounds, drop back to 5×1, and repeat the process. This manner of progression automatically cycles the intensity to avoid overtraining. As the workout’s intensity goes up, the volume decreases to induce adaptation.

 

Pump Phase

After the power phase of the workout, take a ten to fifteen minute break, and then do the pump routine. Take a weight you can comfortably lift for eight reps, and do 6×3, resting just one minute between each set. At the second workout, do 5×3 and 1×4. The third workout would be 4×3 and 2×4. Once you’ve worked up to 6×5, increase five to ten pounds, and return to 6×3.

If you find the training to be too much to handle, and you aren’t making progress, Hepburn’s recommendation was to cut out the power routine, and do only the pump routine of each program for two to three weeks. Alternatively, you could start the power phase with 3×1 at the first workout, to give yourself more time to work up to 8×1.

 

Workout Schedule

The basic schedule recommendations are the same for both the A and B programs. These workouts are an example of the "A Program."

 

Training Twice per Week

If you can only train two times a week, train on Monday and Thursday. Use the military press, bent-over row, and squat on Monday. On Thursday, do the bench press, weighted pull-up, and deadlift.

 

Monday

A1) Barbell military press 8×2

A2) Barbell bent-over row 8×2

Rest 90 seconds between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B1) Squat 8×2

B2) Double dumbbell or kettlebell swing 8×2

Rest 90 seconds between each set of B1 and B2. Go back and forth between the sets until all the sets are completed. Take a full five minute break, and then do the Pump Phase.

A1) Barbell military press 3×6

A2) Barbell bent-over row 3×6

Rest one minute between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B1) Squat 3×6

B2) Double dumbbell or kettlebell swing 3×6

Rest one minute between each set of B1 and B2. Go back and forth between the sets until all the sets are completed.

 

Thursday

A1) Barbell bench press 8×2

A2) Weighted pull-up 8×2

Rest 90 seconds between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B) Deadlift 8×2

Take a full five minute break, and then do the pump phase.

A1) Barbell bench press 3×6

A2) Weighted pull-up 3×6

Rest one minute between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B) Deadlift 3×6

Rest 90 seconds between sets.

 

 

Training Four Times per Week

If you have four days to devote to training, work each exercise twice per week.

 

Monday and Thursday

A1) Barbell military press 8×2

A2) Barbell bent-over row 8×2

Rest 90 seconds between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B1) Squat 8×2

B2) Double dumbbell one-leg deadlift 8×2

Rest 90 seconds between each set of B1 and B2. Go back and forth between the sets until all the sets are completed. Take a full five minute break, and then do the Pump Phase.

A1) Barbell military press 3×6

A2) Barbell bent-over row 3×6

Rest one minute between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B1) Squat 3×6

B2) Double dumbbell one-leg deadlift 3×6

Rest one minute between each set of B1 and B2. Go back and forth between the sets until all the sets are completed.

 

Tuesday and Friday

A1) Barbell bench press 8×2

A2) Weighted pull-up 8×2

Rest 90 seconds between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B) Deadlift 8×2

Take a full five minute break, and then do the Pump Phase.

A1) Barbell bench press 3×6

A2) Weighted pull-up 3×6

Rest one minute between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B) Deadlift 3×6

Rest 90 seconds between each set.

Wrap-up

Doug Hepburn laid out the rules for a program that will develop tremendous size, strength, and power. Follow the Hepburn plan for a few months and let me know what happens.

But don’t forget one of the most important points that Hepburn made in his book: Have a life outside of training. Do the workouts and do them well, but afterwards, get your mind off training.

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