"Doug Hepburn Method for Size and Strength"

Discover how the Doug Hepburn Method can add 120 pounds to any major lift in a single year.

Can You Dig Doug?

Way back in the era when Elvis Presley was making teenage girls swoon with his hip swivels, an old-school strongman was busy smashing weightlifting records for fun. His name? Doug Hepburn.

For those that don't know, Doug was the first natural lifter to bench press 500 pounds. Capable of squatting 600 pounds for reps — at the seasoned age of 54 — this Canadian strongman also won a weightlifting gold at the 1953 World Championships.

So Doug was strong? Hell, yeah. But more than that, titan Doug was built like a Sherman tank!

The Doug Hepburn Method

Doug built his monster physique using a workout method that was as unpretentious as the great man himself. Employing a super-simple progression system, he would show how it was possible to add 120 pounds to any major lift in a single year.

The training routine Doug used was simply known as Program A and here is how it works...

Take a weight you can perform 8 reps with, only perform 8 sets of 2, so your workout would look something like this:


Now, for each subsequent workout, add a single rep to the scheme, which sees your next session look like this:


Continue adding a rep to your workout each time until all your 8 sets reach 3 reps. When you reach that point, add 10 pounds to your bar.

Here is what a complete cycle looks like:

  • 2,2,2,2,2,2,2,2
  • 2,2,2,2,2,2,2,3
  • 2,2,2,2,2,2,3,3
  • 2,2,2,2,2,3,3,3
  • 2,2,2,2,3,3,3,3
  • 2,2,2,3,3,3,3,3
  • 2,2,3,3,3,3,3,3
  • 2,3,3,3,3,3,3,3
  • 3,3,3,3,3,3,3,3

Depending on how often you train each lift, each cycle commonly takes between 4-8 weeks. Therefore, if you perform deadlifts once per week, you can expect to add 10 pounds to your bar every 8 weeks or so.

The Slow Road to Real Results

This style of training might seem slow for many folks, but take a moment to consider what you're achieving here. Without any undue stress or strain, you are adding 10 pounds to your bar every few months in a measured and methodical manner...

Now imagine the kinds of Herculean weights you'll be lifting one year from now and the changes such a boost in strength will make to your body.

For sure, it's a slow road. But the Doug Hepburn method guarantees real results for anyone smart enough to give it a try.


Searching for more cool training tips? Then check out our latest book "Bodybuilding Blackjack".

Using no-nonsense workouts and easy-to-follow advice, you can unlock the secret power that lies at the heart of abbreviated training. 

Whether you’re a newbie searching for the ultimate muscle building shakes, or you’re a more experienced trainee who is eager to change up their routine and try a fresh approach, you’ll find Bodybuilding Blackjack’s how-to advice both inspiring and useful in your fitness journey.

To learn more, see...

Bodybuilding Blackjack

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