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  1. Doug Hepburn Routines

    Doug Hepburn singles/triples routine Here i am writing to you a very simple and easy to understand training routine that will help you build strength in the most easiest way possible. There is no complex programming or annoying assistance exercises implemented in this routine. This routine focus on the four most strength rewarding exercises available: Squat, deadlift, bench press and overhead press. You rest usually 1-5 minutes between each single/triple depending on how you feel. Program layout: Monday/Thursday: Upper body (Bench press and overhead press) Tuesday/Friday: Lower body (Squat and deadlift) This is the basic layout for the program and as you can see you train four days a week and also you will work all body parts twice a week. The benefit with this is increased volume, increased strength and increased hypertrophy. If you do not have the time to train four days a week you can do the same program as above two days a week. The drawdown of this is that it will take more time to add weight for you and you will only hit all bodyparts once a week. Which means less strength and less hypertrophy. But it's still a good program only if you do it twice a week, i do it twice a week sometimes when i am short of time during that week because of work or exams. Progression: Start at 85-90% of your a rep max at each exercise, start by doing four singles your first workout, the add one single each workout until you are able to do ten singles for each exercise. When you have hit ten singles you just restart at four singles again the next workout, but this time you bump up the weight 2,5-5 kg (5-10 pounds). Example below: Squat 100 kg 4x1, 5x1, 6x1, 7x1, 8x1, 9x1, 10x1 - Now you can add 2,5-5 kg and start over at 4x1. The beauty with this is that when you add weight, volume goes down so even if the weight is heavier the volume is more then halved which is like a built in deload week. Stagnation: After a while on the singles routine you will start to peak out on all the exercises, you will find it harder and harder to add that single each time. Just continue to train hard and add one single until you start failing to do so. When you have failed to add a single despite trying for several workouts, are mentally tired or are going backwards in progression, don't panic! Because this is completely normal and have happened to myself several times. At this time you move to the deload phase. Deload: Now that you have peaked on all the exercises it's time for a deload. The deload works the exact same way as the singles routine. Now you start by doing triples at 75-80% of your 1 rep max and the goal here is to let your nervous system replenish and work back up to your old singles weight. If you did 100 kg in the squat for ten singles (10x1) and peaked at that weight your goal is now to work up to 100 kg for ten triples (10x3). If you feel the need to try out your new maxes, do so. Let's say your old one rep max was 110 kg in the squat and now you do 120 kg in the squat your goal is still to continue using triples until you can to 100 kg for ten triples. When you reach that goal, you start the singles routine again, but this time calculated 85-90% by your new one rep max which is 120 kg. Comments: This is an very easy to understand program which i have used myself with great success. What i have learned since last time i ran the program is to use two exercises instead of three exercises during each session. Because three exercises during one session will get you extremely fatigued in the long run and will drain both time and mental energy from you. If you want to do assistance work, you can throw in what you want on the end of each workout. I usually do some abs/calf exercises on the end of Fridays workout and some biceps and triceps at the end of Thursdays workout. But this is only if you are focusing on appearance/esthetics and not really necessary for the program. If you cannot do deadlifts, just do rows instead. If you feel the deadlifts is too little volume for your back, throw in some rows at the end of the squat/deadlift workouts. This is Doug Hepburn pressing 380 lbs (172,5kg):