T Nation

3 Day/Week Hepburn Layers

Hi CT,

Want to start by saying thank you for all the knowledge you put out here for free.

I ran your https://www.t-nation.com/training/the-two-exercise-workout-plan-for-size but i did the 4 training days over 8 days. I did this for 10 weeks and i like the Zercher squat alot.

I like short training sessions and this type of training fits my life perfect. Thank you!

Now to my question. Im mostly a Type 3 tho i like variations, I’m still good at following plans and enjoy doing what I’m “good at”.

Can i run same exercises but in the Hepburn Layer method and within the week go for the different rep ranges? I train 3 days a week. Or am I’m messing things up?

Like:
Monday 3 rep
Wednesday: 5 rep
Friday: 8 rep

Thank you and have a nice day!

Regards Robert

Hepburn layers has different rep targets built in, depending on which layer you’re doing.

Hi,

I was thinking of doing the reps/sets like this, add a rep each week.

Monday
Week 1
Set 1, 3 reps
Set 2, 3 reps
Set 3, 2 reps
Set 4, 2 reps
Set 5, 2 reps

And next Monday
Week 2
Set 1, 3 reps
Set 2, 3 reps
Set 3, 3 reps
Set 4, 2 reps
Set 5, 2 reps

And the same on 5 reps and 8 reps.