Hepburn Program A
Four compound-lift days build eight doubles into eight triples then add weight, or build three sets from six to eight.
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Details
Program
Maxes
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | A | B | A | B |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Choose Power or Pump before starting. Train squat with bench, then deadlift with overhead press, repeating those pairings each week. Power starts around eighty percent with eight doubles; after each fully completed workout for a lift, change one leading double to a triple until you reach eight triples. Pump starts around sixty percent with three sets of six, adding one rep to the leading set until you reach three sets of eight. After the final successful step, add your chosen five-to-ten-pound increase and restart that lift’s ladder. Keep the same step after incomplete work.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Hepburn Program A in Catalyst
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