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BoostcampPNG

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 01, 2025 10:24
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.1%
Triceps
12.9%
Biceps
10.4%
Chest
10.1%
Lats
9.4%
Front Delts
8.9%
Middle Delts
6.8%
Hamstrings
6.1%
Quadriceps
5.7%
Glutes
5%
Rear Delts
3.6%
Calves
2.2%
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
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
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
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
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
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
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
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
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
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
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
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
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 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
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
4
Face Pull
3 Sets
15-20 Reps
@9
5
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@8
6
Hammer Curl
3 Sets
10-12 Reps
@8