Hypertrophy and Strength Phase 12

In this cycle, it's time to take the volume down and crank the intensity up. We are
going to utilize the Hepburn Method, named after legendary strength athlete Doug
Hepburn. It consists of a high volume of work sets in the 1-3 rep range, followed by
some lighter work sets with a slight exercise variance. This method is great for
improving both strength and size due to the heavy weights being lifted as well as the
high total number of work sets.
 Hypertrophy and Strength Phase 12: Day 1 - Upper Body 1
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 45 Degree Inc Thick Bar Bench Press 1 8 1-3 50X0 100
2 8 1-3 40X0 100
3 3 1-3 30X0 100
4 8 1-3 20X0 100
A2 Mid Supinated Chin Up 1 8 1-3 50X0 100
2 8 1-3 40X0 100
3 3 1-3 30X0 100
4 8 1-3 20X0 100
B1 45 Deg Inc Thick Bar Inertia Press 1 5 3-5 22X0 100
Set barbell on pins just above chest
2 5 3-5 22X0 100
height. Pause each rep on the pins with
3 2 3-5 22X0 100
a dead-stop.
4 5 3-5 22X0 100
B2 Narrow Supinated Chin Up 1 5 3-5 21X1 100
2 5 3-5 21X1 100 Pause both at the dead-hang position
3 2 3-5 21X1 100 and with your chin above the bar.
4 5 3-5 21X1 100
C 1-Arm DB Cobra 1 2 10-12 ea 20X0 60
2 2 10-12 ea 20X0 60
3 1 10-12 ea 20X0 60
4 2 10-12 ea 20X0 60
 Hypertrophy and Strength Phase 12: Day 2 - Lower Body 1
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 Front Squat 1 8 1-3 50X0 100
2 8 1-3 40X0 100
3 3 1-3 30X0 100
4 8 1-3 20X0 100
A2 Seated Leg Curl - toes PF and IN 1 8 1-3 50X0 100
2 8 1-3 40X0 100
3 3 1-3 30X0 100
4 8 1-3 20X0 100
B1 Paused Front Squat with Chains 1 5 3-5 22X0 100
2 5 3-5 22X0 100
3 2 3-5 22X0 100
4 5 3-5 22X0 100
B2 Seated Leg Curl - toes PF and OUT 1 5 3-5 31X1 100
2 5 3-5 31X1 100 Pause in the fully extended position
3 2 3-5 31X1 100 and in the fully flexed position.
4 5 3-5 31X1 100
C Push Up Position Bird Dog 1 2 10-12 ea 1015 60
Do kneeling version or just one arm /
2 2 10-12 ea 1015 60
leg if the full push up positon version
3 1 10-12 ea 1015 60
with opposite arm and leg is too hard
4 2 10-12 ea 1015 60
 Hypertrophy and Strength Phase 12: Day 4 - Upper Body 2
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 Standing BB Shoulder Press w/ chains 1 8 1-3 50X0 100
2 8 1-3 40X0 100
3 3 1-3 30X0 100
4 8 1-3 20X0 100
A2 Thick EZ Bar Supinated Scott Curl 1 8 1-3 50X0 100
2 8 1-3 40X0 100
3 3 1-3 30X0 100
4 8 1-3 20X0 100
B1 15 Deg Decline Bench Press with chains 1 5 3-5 30X0 100
2 5 3-5 30X0 100
3 2 3-5 30X0 100
4 5 3-5 30X0 100
B2 Paused Midline DB Hammer Curl 1 5 3-5 21X1 100
Pause both at the fully stretched
2 5 3-5 21X1 100
position as well as the fully contracted
3 2 3-5 21X1 100
position.
4 5 3-5 21X1 100
C Bent Over 1-Arm DB Lateral Raise 1 2 10-12 ea 20X0 60
2 2 10-12 ea 20X0 60
3 1 10-12 ea 20X0 60
4 2 10-12 ea 20X0 60
 Hypertrophy and Strength Phase 12: Day 5 - Lower Body 2
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 Clean Grip Deadlift 1 8 1-3 50X0 100
2 8 1-3 40X0 100
3 3 1-3 30X0 100
4 8 1-3 20X0 100
A2 Standing Calf Rase 1 8 1-3 1818 100
2 8 1-3 1818 100 Long pauses in stretch and contracted
3 3 1-3 1818 100 positons
4 8 1-3 1818 100
B1 Paused Clean Grip DL from Mid Shin 1 5 3-5 22X0 100
2 5 3-5 22X0 100 Pause barbell on pins set at mid-shin
3 2 3-5 22X0 100 height on each rep.
4 5 3-5 22X0 100
B2 Seated Calf Raise 1 5 3-5 1515 100
2 5 3-5 1515 100 Long pauses in stretch and contracted
3 2 3-5 1515 100 positions
4 5 3-5 1515 100
C Tall Kneeling Overhead Pallof Press 1 2 10-12 ea 1012 60
2 2 10-12 ea 1012 60
3 1 10-12 ea 1012 60
4 2 10-12 ea 1012 60