The Octave Method
Unleash your strength with Hallen’s Push/Pull/Legs Program—12 weeks to redefine your limits and sculpt your physique like never before.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5 reps | 70% |
| 2 | Overhead Press (Barbell) | 3 | 8–12 reps | @7 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @8 |
| Superset | ||||
| 4A | Tricep Pushdown (Cable) | 3 | 8–12 reps | @8 |
| 4B | Lateral Raise (Dumbbell) | 3 | 15–20 reps | @9 |
| Superset | ||||
| 5A | Chest Fly (Dumbbell) | 2 | 10–12 reps | @9 |
| 1 | 10–12 reps | @8 | ||
| 5B | Overhead Tricep Extension (Dumbbell) | 3 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 5 reps | 70% |
| 2 | Wide Grip Lat Pulldown | 3 | 8–12 reps | @8 |
| 3 | Chest Supported Row (Dumbbell) | 3 | 8–12 reps | @8 |
| 4 | Face Pull | 5 | 15–20 reps | @8 |
| Superset | ||||
| 5A | Preacher Curl (Barbell) | 4 | 8–12 reps | @8 |
| 5B | Hammer Curl | 4 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 5 reps | 70% |
| 2 | Bench Press (Barbell) | 3 | 8–12 reps | @8 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @8 |
| Superset | ||||
| 4A | Tricep Pushdown (Cable) | 3 | 8–12 reps | @8 |
| 4B | Lateral Raise (Dumbbell) | 3 | 15–20 reps | @8 |
| Superset | ||||
| 5A | Tricep Extension (Dumbbell) | 3 | 8–12 reps | @8 |
| 5B | Rear Delt Fly (Dumbbell) | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 4 | 5 reps | 70% |
| 2 | Lat Pulldown | 3 | 8–12 reps | @8 |
| 3 | Chest Supported Row (Machine) | 3 | 8–12 reps | @8 |
| 4 | Face Pull | 4 | 15–20 reps | @9 |
| Superset | ||||
| 5A | Incline Curl (Dumbbell) | 4 | 8–12 reps | @8 |
| 5B | Hammer Curl | 4 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 5 reps | 70% |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | @8 |
| 3 | Hack Squat | 3 | 8–12 reps | @8 |
| 4 | Belt Squat | 3 | 8–12 reps | @8 |
| 5 | Standing Calf Raise | 3 | 8–12 reps | @8 |
| 6 | Leg Curl | 3 | 8–12 reps | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Octave Method is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
The Octave Method is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Octave Method is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
