Doug Hepburn was one of the famous old-school lifters of the golden age, a guy who was knocking out some spectacular feats back in the 1950s and 60s. We’re talking about a guy that was putting 370 lbs over his head, with strict form, for triples, and 400 lbs for singles; strict-curling 225 lbs; and squatting 600 lbs. Doug was benching over 500 lbs in days before bench shirts.

Yeah yeah, genetics blah blah anything works for them blah blah. You may not reach those weights without Doug’s genetics, but that doesn’t mean you can’t learn some lessons from what he recommended. The same goes for any big, strong lifters. So I want to look at his programs, which are quite interesting because they aren’t quite the same old things you see every day. These setups rely on a lot of very low-rep sets, in the same vein as Anthony Ditillo or Steve Justa; stuff you just don’t see a whole lot of these days what with all the ‘bodybuilding’ floating around.

I like Doug’s routines because they’re simple, and because they’re largely auto-regulating. This means that there’s no complex planning or periodization involved – you follow the plan as outlined and progress takes care of itself. What’s listed below are the workouts – the sets/reps, rough weights to use, and a progression method.

The Original ‘Power’ and ‘Pump’ Routines

The programs you’ll tend to find from Doug talk of doing a ‘power’ routine followed by a ‘pump’ routine.

The ‘power’ routine would have you start out with a weight that you could handle for five singles. These weren’t meant to be all-out maxes; heavy, yes, but not ass-kicking grinders. Each workout, you’d add one more single until you hit eight reps.

Another variant attributed to him starts out with 8×2 (eight doubles) – just like the singles, these should not be maximal sets. Heavy, yes, but not grinders. Each workout, you’d add a rep until you hit 8×3 (that’s eight triples).

Then you’d follow that up with the ‘pump’ routine, which was your basic 5×5 setup. I told you that thing goes back ages. This was a little different though; most versions had you starting out with 5×3 (five triples) and then adding reps workout by workout until you reached 5×5. That’s a bit of a different approach from the common 5×5 ‘sets across’ that’s popular today.

Interestingly enough, the story goes that both Bill Starr and Mark Rippetoe were originally influenced by Hepburn’s approach, combining the 5×1 and 5×5 workouts. The singles were dropped because, let’s face it, that’s a long workout; and thus you get the 5×5 we know today. Funny how all this stuff connects.

As he became older, I’m told that he changed his mind about those suggestions, feeling that doing both of the ‘power’ and ‘pump’ routines in the same session was overkill. I have to say I agree, because anything that has you doing a ton of low-rep sets is going to be a hard workout all by itself. Add multiple sets of 5 on top of that and you’re gonna be in the gym awhile.

With that in mind, he changed to the three routines that are listed below, named simply ‘A’, ‘B’, and ‘C’.

The A, B, and C Routines

I grabbed this information from a poster named twiceborn over on T-mag, perhaps one of the few useful things to come out of that site. He said that these changed recommendations were in Doug’s videos that he released in the 90s, but unfortunately I’m in no position to confirm that. If any readers happen to know, or if you’re twiceborn and you happen to read this, drop me a line.

Press from Stands (out of the rack, if you prefer) Bench Press Two-hands Curl

Lower Body

Squat High-Pull Deadlift

Another option is listed from The Hepburn Method

Monday/Thursday

Bench Curl Standing Press

Tuesday/Friday

Squat Bent Row Deadlift

Most of the workouts attributed to Doug follow some variation on that theme, really – combinations of squats and deadlifts for the lower body, and bench pressing, overhead pressing, and curls for the upper body.

Personally, that is, if it were up to me, I’d probably default to something like this, used with the newer A/B/C progressions.

Upper Body

Bench Movement Overhead Press (Clean & Press would be a good option here too) Barbell Row

Bench movement can be things like board presses, floor press, bottom-up presses, stuff like that. Overhead press can be strict military, push press, partials out of the rack, whatever.

Lower Body

Squats Deadlifts alternated with Power Cleans Chinups

Squats and Deads on the same day sounds brutal, and it probably would be, but I imagine you’d get used to it. It would be worse with the triples than the singles, I imagine. If it got to be a problem, I’d probably slot in front squats instead of back squats on deadlift days.