hepbern spreadsheet (2)

7/24/2019 Hepbern Spreadsheet (2)

1/10

Hepburn Program A

Current Max Monthly LBS increase Projected 6 month max

Squat Max 120 Squat 10 Squat 180

Bench Max 90 Bench 10 Bench 150

DL Max 130 Deadl!t 10 Deadl!t 186Pre"" Max 90 Pre"" # Pre"" 120

Month 1

Wee 1

!ay 1 !ay 2 !ay "

Squat 2$2$2$2$2$2$2$3 100 DL 2$2$2$2$2$2$2$ 10# Squat 2$2$2$2$2$2$3$100

Bench 2$2$2$2$2$2$2$3 %# Pre"" 2$2$2$2$2$2$ %# Bench 2$2$2$2$2$2$3 %#

Squat &$&$& '0 DL &$&$& '# Squat &$&$% '0

Bench &$&$& &0 Pre"" &$&$& &0 Bench &$&$% &0

Wee 2

!ay 1 !ay 2 !ay "

Squat 2$2$2$2$2$3$3$3 100 DL 2$2$2$2$2$3$3$ 10# Squat 2$2$2$2$3$3$3$100

Bench 2$2$2$2$2$3$3$3 %# Pre"" 2$2$2$2$2$3$ %# Bench 2$2$2$2$3$3$3 %#

Squat &$&$% '0 DL &$&$% '# Squat &$%$% '0

Bench &$&$% &0 Pre"" &$&$% &0 Bench &$%$% &0

Wee "!ay 1 !ay 2 !ay "

Squat 2$2$2$3$3$3$3$3 100 DL 2$2$2$3$3$3$3$ 10# Squat 2$2$3$3$3$3$3$100

Bench 2$2$2$3$3$3$3$3 %# Pre"" 2$2$2$3$3$3$ %# Bench 2$2$3$3$3$3$3 %#

Squat %$%$% '0 DL %$%$% '# Squat %$%$' '0

Bench %$%$% &0 Pre"" %$%$% &0 Bench %$%$' &0

Wee #

!ay 1 !ay 2 !ay "

Squat 2$3$3$3$3$3$3$3 100 DL 2$3$3$3$3$3$3$ 10# Squat 3$3$3$3$3$3$3$100

Bench 2$3$3$3$3$3$3$3 %# Pre"" 2$3$3$3$3$3$ %# Bench 3$3$3$3$3$3$3 %#Squat %$'$' '0 DL %$'$' '# Squat '$'$' '0

Bench %$'$' &0 Pre"" %$'$' &0 Bench '$'$' &0

Month 2

Wee 5


2/10

!ay 1 !ay 2 !ay "

Squat 2$2$2$2$2$2$2$3 110 DL 2$2$2$2$2$2$2$ 11# Squat 2$2$2$2$2$2$3$110

Bench 2$2$2$2$2$2$2$3 '# Pre"" 2$2$2$2$2$2$ '0 Bench 2$2$2$2$2$2$3 100

Squat &$&$& 90 DL &$&$& 9# Squat &$&$% 90

Bench &$&$& %0 Pre"" &$&$& Bench &$&$% '0

Wee 6!ay 1 !ay 2 !ay "

Squat 2$2$2$2$2$3$3$3 110 DL 2$2$2$2$2$3$3$ 11# Squat 2$2$2$2$3$3$3$110

Bench 2$2$2$2$2$3$3$3 '# Pre"" 2$2$2$2$2$3$ '0 Bench 2$2$2$2$3$3$3 100

Squat &$&$% 90 DL &$&$% 9# Squat &$%$% 90

Bench &$&$% %0 Pre"" &$&$% Bench &$%$% '0

Wee $

!ay 1 !ay 2 !ay "

Squat 2$2$2$3$3$3$3$3 110 DL 2$2$2$3$3$3$3$ 11# Squat 2$2$3$3$3$3$3$110

Bench 2$2$2$3$3$3$3$3 '# Pre"" 2$2$2$3$3$3$ '0 Bench 2$2$3$3$3$3$3 100Squat %$%$% 90 DL %$%$% 9# Squat %$%$' 90

Bench %$%$% %0 Pre"" %$%$% Bench %$%$' '0

Wee 8

!ay 1 !ay 2 !ay "

Squat 2$3$3$3$3$3$3$3 110 DL 2$3$3$3$3$3$3$ 11# Squat 3$3$3$3$3$3$3$110

Bench 2$3$3$3$3$3$3$3 '# Pre"" 2$3$3$3$3$3$ '0 Bench 3$3$3$3$3$3$3 '#

Squat %$'$' 90 DL %$'$' 9# Squat '$'$' 90

Bench %$'$' %0 Pre"" %$'$' Bench '$'$' %0

Month 3

Wee %

!ay 1 !ay 2 !ay "

Squat 2$2$2$2$2$2$2$3 120 DL 2$2$2$2$2$2$2$ 12# Squat 2$2$2$2$2$2$3$120

Bench 2$2$2$2$2$2$2$3 9# Pre"" 2$2$2$2$2$2$ '# Bench 2$2$2$2$2$2$3 9#

Squat &$&$& 100 DL &$&$& 100 Squat &$&$% 100

Bench &$&$& '0 Pre"" &$&$& %0 Bench &$&$% '0

Wee 10

!ay 1 !ay 2 !ay "

Squat 2$2$2$2$2$3$3$3 120 DL 2$2$2$2$2$3$3$ 12# Squat 2$2$2$2$3$3$3$120

Bench 2$2$2$2$2$3$3$3 9# Pre"" 2$2$2$2$2$3$ '# Bench 2$2$2$2$3$3$3 9#

Squat &$&$% 100 DL &$&$% 100 Squat &$%$% 100

Bench &$&$% '0 Pre"" &$&$% %0 Bench &$%$% '0

Wee 11


3/10

!ay 1 !ay 2 !ay "

Squat 2$2$2$3$3$3$3$3 120 DL 2$2$2$3$3$3$3$ 12# Squat 2$2$3$3$3$3$3$120

Bench 2$2$2$3$3$3$3$3 9# Pre"" 2$2$2$3$3$3$ '# Bench 2$2$3$3$3$3$3 9#

Squat %$%$% 100 DL %$%$% 100 Squat %$%$' 100

Bench %$%$% '0 Pre"" %$%$% %0 Bench%$%$' '0

Wee 12!ay 1 !ay 2 !ay "

Squat 2$3$3$3$3$3$3$3 120 DL 2$3$3$3$3$3$3$ 12# Squat 3$3$3$3$3$3$3$120

Bench 2$3$3$3$3$3$3$3 9# Pre"" 2$3$3$3$3$3$ '# Bench 3$3$3$3$3$3$3 9#

Squat %$'$' 100 DL %$'$' 100 Squat '$'$' 100

Bench %$'$' '0 Pre"" %$'$' %0 Bench '$'$' '0

Month (

Wee 1"

!ay 1 !ay 2 !ay "

Squat 2$2$2$2$2$2$2$3 130 DL 2$2$2$2$2$2$2$ 13# Squat 2$2$2$2$2$2$3$130

Bench 2$2$2$2$2$2$2$3 10# Pre"" 2$2$2$2$2$2$ 90 Bench 2$2$2$2$2$2$3 10#

Squat &$&$& 10# DL &$&$& 110 Squat &$&$% 10#

Bench &$&$& '# Pre"" &$&$& %# Bench &$&$% '#

Wee 1#

!ay 1 !ay 2 !ay "

Squat 2$2$2$2$2$3$3$3 130 DL 2$2$2$2$2$3$3$ 13# Squat 2$2$2$2$3$3$3$130Bench 2$2$2$2$2$3$3$3 10# Pre"" 2$2$2$2$2$3$ 90 Bench 2$2$2$2$3$3$3 10#

Squat &$&$% 10# DL &$&$% 110 Squat &$%$% 10#

Bench &$&$% '# Pre"" &$&$% %# Bench &$%$% '#

Wee 15

!ay 1 !ay 2 !ay "

Squat 2$2$2$3$3$3$3$3 130 DL 2$2$2$3$3$3$3$ 13# Squat 2$2$3$3$3$3$3$130

Bench 2$2$2$3$3$3$3$3 10# Pre"" 2$2$2$3$3$3$ 90 Bench 2$2$3$3$3$3$3 10#

Squat %$%$% 10# DL %$%$% 110 Squat %$%$' 10#

Bench %$%$% '# Pre"" %$%$% %# Bench %$%$' '#

Wee 16

!ay 1 !ay 2 !ay "

Squat 2$3$3$3$3$3$3$3 130 DL 2$3$3$3$3$3$3$ 13# Squat 3$3$3$3$3$3$3$130

Bench 2$3$3$3$3$3$3$3 10# Pre"" 2$3$3$3$3$3$ 90 Bench 3$3$3$3$3$3$3 10#

Squat %$'$' 10# DL %$'$' 110 Squat '$'$' 10#

Bench %$'$' '# Pre"" %$'$' %# Bench '$'$' '#


4/10

Month #

Wee 1"

!ay 1 !ay 2 !ay "

Squat 2$2$2$2$2$2$2$3 1(0 DL 2$2$2$2$2$2$2$ 1(# Squat 2$2$2$2$2$2$3$1(0Bench 2$2$2$2$2$2$2$3 11# Pre"" 2$2$2$2$2$2$ 9# Bench 2$2$2$2$2$2$3 11#

Squat &$&$& 11# DL &$&$& 120 Squat &$&$% 11#

Bench &$&$& 9# Pre"" &$&$& '0 Bench &$&$% 9#

Wee 1#

!ay 1 !ay 2 !ay "

Squat 2$2$2$2$2$3$3$3 1(0 DL 2$2$2$2$2$3$3$ 1(# Squat 2$2$2$2$3$3$3$1(0

Bench 2$2$2$2$2$3$3$3 11# Pre"" 2$2$2$2$2$3$ 9# Bench 2$2$2$2$3$3$3 11#

Squat &$&$% 11# DL &$&$% 120 Squat &$%$% 11#

Bench &$&$% 9# Pre"" &$&$% '0 Bench &$%$% 9#

Wee 15

!ay 1 !ay 2 !ay "

Squat 2$2$2$3$3$3$3$3 1(0 DL 2$2$2$3$3$3$3$ 1(# Squat 2$2$3$3$3$3$3$1(0

Bench 2$2$2$3$3$3$3$3 11# Pre"" 2$2$2$3$3$3$ 9# Bench 2$2$3$3$3$3$3 11#

Squat %$%$% 11# DL %$%$% 120 Squat %$%$' 11#

Bench %$%$% 9# Pre"" %$%$% '0 Bench %$%$' 9#

Wee 16

!ay 1 !ay 2 !ay "Squat 2$3$3$3$3$3$3$3 1(0 DL 2$3$3$3$3$3$3$ 1(# Squat 3$3$3$3$3$3$3$1(0

Bench 2$3$3$3$3$3$3$3 11# Pre"" 2$3$3$3$3$3$ 9# Bench 3$3$3$3$3$3$3 11#

Squat %$'$' 11# DL %$'$' 120 Squat '$'$' 11#

Bench %$'$' 9# Pre"" %$'$' '0 Bench '$'$' 9#

Month &

Wee 1"!ay 1 !ay 2 !ay "

Squat 2$2$2$2$2$2$2$3 1#0 DL 2$2$2$2$2$2$2$ 1## Squat 2$2$2$2$2$2$3$1#0

Bench 2$2$2$2$2$2$2$3 12# Pre"" 2$2$2$2$2$2$ 100 Bench 2$2$2$2$2$2$3 12#

Squat &$&$& 120 DL &$&$& 12# Squat &$&$% 120

Bench &$&$& 100 Pre"" &$&$& '0 Bench &$&$% 100

Wee 1#

!ay 1 !ay 2 !ay "


5/10

Squat 2$2$2$2$2$3$3$3 1#0 DL 2$2$2$2$2$3$3$ 1## Squat 2$2$2$2$3$3$3$1#0

Bench 2$2$2$2$2$3$3$3 12# Pre"" 2$2$2$2$2$3$ 100 Bench 2$2$2$2$3$3$3 12#

Squat &$&$% 120 DL &$&$% 12# Squat &$%$% 120

Bench &$&$% 100 Pre"" &$&$% '0 Bench &$%$% 100

Wee 15

!ay 1 !ay 2 !ay "Squat 2$2$2$3$3$3$3$3 1#0 DL 2$2$2$3$3$3$3$ 1## Squat 2$2$3$3$3$3$3$1#0

Bench 2$2$2$3$3$3$3$3 12# Pre"" 2$2$2$3$3$3$ 100 Bench 2$2$3$3$3$3$3 12#

Squat %$%$% 120 DL %$%$% 12# Squat %$%$' 120

Bench %$%$% 100 Pre"" %$%$% '0 Bench %$%$' 100

Wee 16

!ay 1 !ay 2 !ay "

Squat 2$3$3$3$3$3$3$3 1#0 DL 2$3$3$3$3$3$3$ 1## Squat 3$3$3$3$3$3$3$1#0

Bench 2$3$3$3$3$3$3$3 12# Pre"" 2$3$3$3$3$3$ 100 Bench 3$3$3$3$3$3$3 12#

Squat %$'$' 120 DL %$'$' 12# Squat '$'$' 120Bench %$'$' 100 Pre"" %$'$' '0 Bench '$'$' 100


6/10

Weely &onna'e

!ay # Squat &(&0

DL 2$2$2$2$2$2$3$ 10# Bench ('(#

Pre"" 2$2$2$2$2$ %# DL &'20

DL &$&$% '# Pre"" ('(#

Pre"" &$&$% &0 )otal 229%0

Weely &onna'e

!ay # Squat %020

DL 2$2$2$2$3$3$3$ 10# Bench #2

Pre"" 2$2$2$2$3$ %# DL %(10

DL &$%$% '# Pre"" #2

Pre"" &$%$% &0 )otal 2(9&0

Weely &onna'e!ay # Squat %%(0

DL 2$2$3$3$3$3$3$ 10# Bench #'0#

Pre"" 2$2$3$3$3$ %# DL '1%0

DL %$%$' '# Pre"" #'0#

Pre"" %$%$' &0 )otal 2%#20

Weely &onna'e

!ay # Squat '(&0

DL 3$3$3$3$3$3$3$ 10# Bench &3(#

Pre"" 3$3$3$3$3$ %# DL '930DL '$'$' '# Pre"" &3(#

Pre"" '$'$' &0 )otal 300'0

Weely &onna'e


7/10

!ay # Squat %1'0

DL 2$2$2$2$2$2$3$ 11# Bench &02#

Pre"" 2$2$2$2$2$ '0 DL %#(0

DL &$&$% 9# Pre"" #20#

Pre"" &$&$% )otal 2#9#0

Weely &onna'e!ay # Squat %'00

DL 2$2$2$2$3$3$3$ 11# Bench (#

Pre"" 2$2$2$2$3$ '0 DL '190

DL &$%$% 9# Pre"" ##

Pre"" &$%$% )otal 2'190

Weely &onna'e

!ay # Squat '&00

DL 2$2$3$3$3$3$3$ 11# Bench %21#

Pre"" 2$2$3$3$3$ '0 DL 9030DL %$%$' 9# Pre"" &23#

Pre"" %$%$' )otal 310'0

Weely &onna'e

!ay # Squat 9(00

DL 3$3$3$3$3$3$3$ 11# Bench %2'#

Pre"" 3$3$3$3$3$ '0 DL 9'%0

DL '$'$' 9# Pre"" &'1#

Pre"" '$'$' )otal 333%0

Weely &onna'e

!ay # Squat %900

DL 2$2$2$2$2$2$3$ 12# Bench &2'#

Pre"" 2$2$2$2$2$ '# DL '0%#

DL &$&$% 100 Pre"" ##

Pre"" &$&$% %0 )otal 2%'2#

Weely &onna'e

!ay # Squat '#'0

DL 2$2$2$2$3$3$3$ 12# Bench &'2#

Pre"" 2$2$2$2$3$ '# DL '%%#

DL &$%$% 100 Pre"" &0(#

Pre"" &$%$% %0 )otal 3022#

Weely &onna'e


8/10

!ay # Squat 9(&0

DL 2$2$3$3$3$3$3$ 12# Bench %#2#

Pre"" 2$2$3$3$3$ '# DL 9&%#

DL %$%$' 100 Pre"" &&

Pre"" %$%$' %0 )otal 3332#

Weely &onna'e!ay # Squat 103(0

DL 3$3$3$3$3$3$3$ 12# Bench '22#

Pre"" 3$3$3$3$3$ '# DL 10#%#

DL '$'$' 100 Pre"" %2'#

Pre"" '$'$' %0 )otal 3&(2#

Weely &onna'e

!ay # Squat '(3#

DL 2$2$2$2$2$2$3$ 13# Bench &'20

Pre"" 2$2$2$2$2$ 90 DL '%9#

DL &$&$% 110 Pre"" #92#

Pre"" &$&$% %# )otal 299%#

Weely &onna'e

!ay # Squat 91

DL 2$2$2$2$3$3$3$ 13# Bench %(10Pre"" 2$2$2$2$3$ 90 DL 9###

DL &$%$% 110 Pre"" &(3#

Pre"" &$%$% %# )otal 32#

Weely &onna'e

!ay # Squat 1010#

DL 2$2$3$3$3$3$3$ 13# Bench '1%0

Pre"" 2$2$3$3$3$ 90 DL 10#3#

DL %$%$' 110 Pre"" %09#

Pre"" %$%$' %# )otal 3#90#

Weely &onna'e

!ay # Squat 110(#

DL 3$3$3$3$3$3$3$ 13# Bench '930

Pre"" 3$3$3$3$3$ 90 DL 11#1#

DL '$'$' 110 Pre"" %%##

Pre"" '$'$' %# )otal 392(#


9/10

Weely &onna'e

!ay # Squat 91##

DL 2$2$2$2$2$2$3$ 1(# Bench %#(0Pre"" 2$2$2$2$2$ 9# DL 9#1#

DL &$&$% 120 Pre"" &2'#

Pre"" &$&$% '0 )otal 32(9#

Weely &onna'e

!ay # Squat 99(#

DL 2$2$2$2$3$3$3$ 1(# Bench '190

Pre"" 2$2$2$2$3$ 9# DL 1033#

DL &$%$% 120 Pre"" &'2#

Pre"" &$%$% '0 )otal 3#29#

Weely &onna'e

!ay # Squat 109

DL 2$2$3$3$3$3$3$ 1(# Bench 9030

Pre"" 2$2$3$3$3$ 9# DL 1139#

DL %$%$' 120 Pre"" %#2#

Pre"" %$%$' '0 )otal 3'91#

Weely &onna'e

!ay # Squat 119'#DL 3$3$3$3$3$3$3$ 1(# Bench 9'%0

Pre"" 3$3$3$3$3$ 9# DL 12(##

DL '$'$' 120 Pre"" '22#

Pre"" '$'$' '0 )otal (2#3#

Weely &onna'e!ay # Squat 9&90

DL 2$2$2$2$2$2$3$ 1## Bench '0%#

Pre"" 2$2$2$2$2$ 100 DL 100#0

DL &$&$% 12# Pre"" &(&0

Pre"" &$&$% '0 )otal 3(2%#

Weely &onna'e

!ay # Squat 10#30


10/10

DL 2$2$2$2$3$3$3$ 1## Bench '%%#

Pre"" 2$2$2$2$3$ 100 DL 10920

DL &$%$% 12# Pre"" %020

Pre"" &$%$% '0 )otal 3%2(#

Weely &onna'e

!ay # Squat 11&10DL 2$2$3$3$3$3$3$ 1## Bench 9&%#

Pre"" 2$2$3$3$3$ 100 DL 120(0

DL %$%$' 12# Pre"" %%(0

Pre"" %$%$' '0 )otal (10

Weely &onna'e

!ay # Squat 12&90

DL 3$3$3$3$3$3$3$ 1## Bench 10#%#

Pre"" 3$3$3$3$3$ 100 DL 131&0

DL '$'$' 12# Pre"" '(&0Pre"" '$'$' '0 )otal ((''#

hepbern spreadsheet (2)

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