A brief background
Been playing with weights for almost 20 years. Almost all of my gains have come in the last 2 years, so I guess I’m a slow learner. Started at 150 lbs and now weigh 195lbs. Tried a lot of different routines over the years. I’m a father of 4 small children (oldest 5 years and youngest 6 weeks) so my time is limited for workouts. I work 12 hour shift work as well. I have to workout either after everyone goes to bed or before they wake up. This is my plan…
Strength and Size with minimal fat gain.
Doug Hepburns A routine
A1 Front Squat
B1 Bent over row
B2 Military Press
B1 Chin ups
B2 low incline DB press
For those not familiar with Hepburns routines this is a double progression of reps then weights.
the 1st half of the W/O is the power phase. You do 8 sets of 2 reps. The next W/O you do 1 set of 3 reps and 7 sets of 2. You build up slowly over the weeks until you get 8 sets of 3 reps then you add weight and start all over.
The 2nd half is the pump phase. You drop your initial weights by 20%. You do 3 sets of 6 and build up to 3 sets of 8.
Very much a KISS routine.
I will be doing this 3 days a week and doing some active recovery work on my off days. This will be some GPP work and some sled dragging. ( I recently started sled dragging and I am enjoying it alot) The GPP work i will vary depending on mood.
I have found in the past that around 4 to 6 weeks into a program I burn out or seem to stop seeing any gains. Throught this site I have realized the importance of consistency and variety. Therefore every 4 weeks I am going to change my routine for 2 to 4 weeks to recharge. Then I will go back to Hepburn for another 4 to 6 weeks. My “recharge” weeks will most likely be EDT workouts because I have done them in the past and really like this style of workouts.
I have already done 5 weeks of the Hepburn routine and really like it. The multiple sets of low reps seem to really suit me.
I am following the AD by Pasquale.(Its propably closer to the tdawg 2.0) I am going to keep my protein levels at or above 190 grams. (I found that I maintain at this level). When i stop gaining wight I will add 5 to 10 grams per week and see what happens. On workout days I will slightly increase my carbs by mixing my pre W/O drink with OJ and having oatmeal and blueberries for breakfast.