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The Octave method đź“š

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Program Description

novice-friendly — it’s basically a “smart beginner-to-intermediate bridge.” You’ll build muscle, strength, and endurance, without running into the usual novice mistakes like overtraining, bad form, or chasing PRs every week

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 01, 2025 08:37
  • Last Edited
    Sep 15, 2025 05:22

Summary

Unlock your strength potential with The Octave Method, a comprehensive 12-week program designed for dedicated lifters looking to elevate their training. With five days of focused workouts each week, you'll engage in a balanced mix of push exercises targeting the chest, shoulders, and triceps, ensuring both strength and volume gains. Each session incorporates a variety of equipment, from barbells to dumbbells, allowing you to challenge yourself and break through plateaus. Get ready to transform your physique and build lasting power!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Triceps
12.8%
Biceps
10.5%
Chest
10%
Lats
9.8%
Front Delts
8.8%
Middle Delts
6.7%
Hamstrings
6.1%
Quadriceps
5.6%
Glutes
4.9%
Rear Delts
3.5%
Calves
2.1%
Lower Back
1.9%
Forearms
1.6%
Abs
1.4%
Adductors
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 9
5
Preacher Curl (Barbell)
3
10-12 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hack Squat
3
8-10 reps
RPE 8
4
Belt Squat
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
RPE 9
6
Leg Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hack Squat
3
8-10 reps
RPE 8
4
Belt Squat
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
RPE 9
6
Leg Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hack Squat
3
8-10 reps
RPE 8
4
Belt Squat
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
RPE 9
6
Leg Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hack Squat
3
8-10 reps
RPE 8
4
Belt Squat
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
RPE 9
6
Leg Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hack Squat
3
8-10 reps
RPE 8
4
Belt Squat
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
RPE 9
6
Leg Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hack Squat
3
8-10 reps
RPE 8
4
Belt Squat
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
RPE 9
6
Leg Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hack Squat
3
8-10 reps
RPE 8
4
Belt Squat
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
RPE 9
6
Leg Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hack Squat
3
8-10 reps
RPE 8
4
Belt Squat
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
RPE 9
6
Leg Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hack Squat
3
8-10 reps
RPE 8
4
Belt Squat
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
RPE 9
6
Leg Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hack Squat
3
8-10 reps
RPE 8
4
Belt Squat
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
RPE 9
6
Leg Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hack Squat
3
8-10 reps
RPE 8
4
Belt Squat
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
RPE 9
6
Leg Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hack Squat
3
8-10 reps
RPE 8
4
Belt Squat
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
RPE 9
6
Leg Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4A
Arnold Press
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4A
Arnold Press
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4A
Arnold Press
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4A
Arnold Press
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4A
Arnold Press
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4A
Arnold Press
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4A
Arnold Press
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4A
Arnold Press
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4A
Arnold Press
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4A
Arnold Press
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4A
Arnold Press
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4A
Arnold Press
3
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@8
4A
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
4B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
5A
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
5B
Overhead Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Dip (Weighted)
3 Sets
8-10 Reps
@8
4A
Arnold Press
3 Sets
8-10 Reps
@8
4B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
5
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8
3
Hack Squat
3 Sets
8-10 Reps
@8
4
Belt Squat
3 Sets
8-10 Reps
@8
5
Standing Calf Raise
4 Sets
15-20 Reps
@9
6
Leg Curl
3 Sets
12-15 Reps
@8
Day 5
1
Lat Pulldown
4 Sets
6-8 Reps
@8
2
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@8
3
Seated Row (Cable)
3 Sets
10-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
Day 2
1
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@8
2
Pull-Up (Bodyweight)
4 Sets
6-8 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
4
Face Pull
3 Sets
12-15 Reps
@9
5
Preacher Curl (Barbell)
3 Sets
8-10 Reps
@8
6
Hammer Curl
3 Sets
10-12 Reps
@8