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The Octave Method

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Program Description

This program is designed to add dense, functional muscle without unnecessary bulk or bloat. The balance of heavy compound lifts and higher-rep accessory work helps build a solid, athletic frame with visible definition — the kind of body that performs well and looks powerful in motion.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 21, 2025 01:22
  • Last Edited
    Aug 28, 2025 04:22

Summary

Unleash your strength with Hallen’s Push/Pull/Legs Program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you'll alternate between targeted push, pull, and leg workouts, focusing on compound lifts like the bench press and deadlift to maximize muscle growth and strength. Each session is structured with a mix of supersets and traditional sets, ensuring you challenge your body while keeping workouts engaging. Equip yourself with a full gym and get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.5%
Triceps
12.6%
Front Delts
8.9%
Chest
8.4%
Middle Delts
7.5%
Lats
7.4%
Quadriceps
7.3%
Biceps
7%
Hamstrings
6.8%
Glutes
6.1%
Rear Delts
6%
Lower Back
2.7%
Abs
2.5%
Calves
1.6%
Forearms
0.8%
Adductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5A
Chest Fly (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5A
Chest Fly (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5A
Chest Fly (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5A
Chest Fly (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5A
Chest Fly (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5A
Chest Fly (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5A
Chest Fly (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5A
Chest Fly (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5A
Chest Fly (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5A
Chest Fly (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5A
Chest Fly (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5A
Chest Fly (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5A
Preacher Curl (Barbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5A
Preacher Curl (Barbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5A
Preacher Curl (Barbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5A
Preacher Curl (Barbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5A
Preacher Curl (Barbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5A
Preacher Curl (Barbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5A
Preacher Curl (Barbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5A
Preacher Curl (Barbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5A
Preacher Curl (Barbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5A
Preacher Curl (Barbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5A
Preacher Curl (Barbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5A
Preacher Curl (Barbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Hack Squat
3
8-12 reps
RPE 8
4
Belt Squat
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Hack Squat
3
8-12 reps
RPE 8
4
Belt Squat
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Hack Squat
3
8-12 reps
RPE 8
4
Belt Squat
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Hack Squat
3
8-12 reps
RPE 8
4
Belt Squat
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Hack Squat
3
8-12 reps
RPE 8
4
Belt Squat
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Hack Squat
3
8-12 reps
RPE 8
4
Belt Squat
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Hack Squat
3
8-12 reps
RPE 8
4
Belt Squat
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Hack Squat
3
8-12 reps
RPE 8
4
Belt Squat
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Hack Squat
3
8-12 reps
RPE 8
4
Belt Squat
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Hack Squat
3
8-12 reps
RPE 8
4
Belt Squat
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Hack Squat
3
8-12 reps
RPE 8
4
Belt Squat
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Hack Squat
3
8-12 reps
RPE 8
4
Belt Squat
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 9
5A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 9
5A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 9
5A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 9
5A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 9
5A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 9
5A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 9
5A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 9
5A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 9
5A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 9
5A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 9
5A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 9
5A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
5B
Hammer Curl
4
8-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Overhead Press (Barbell)
3 Sets
8-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
4B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9
5A
Chest Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@8
5B
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
70%
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Face Pull
5 Sets
15-20 Reps
@8
5A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@8
5B
Hammer Curl
4 Sets
8-12 Reps
@8
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
70%
2
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
4B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
5A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9
Day 5
1
Bent Over Row (Barbell)
4 Sets
5 Reps
70%
2
Lat Pulldown
3 Sets
8-12 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
4
Face Pull
4 Sets
15-20 Reps
@9
5A
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8
5B
Hammer Curl
4 Sets
8-12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Hack Squat
3 Sets
8-12 Reps
@8
4
Belt Squat
3 Sets
8-12 Reps
@8
5
Standing Calf Raise
3 Sets
8-12 Reps
@8
6
Leg Curl
3 Sets
8-12 Reps
@8