FBEOD

by Cameron Bennett

Program Description

**FBEOD** literally just FBDEOD 3x a week maximising hypertrophy

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
50 minutes
Created
Jan 02, 2026 05:07
Last Edited
Jan 02, 2026 07:14

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

13.7%

Front Delts

9.2%

Upper Back

9.2%

Quadriceps

9.2%

Glutes

9.2%

Biceps

6.9%

Cardio

6.1%

Chest

4.6%

Lats

4.6%

Forearms

4.6%

Triceps

4.6%

Middle Delts

4.6%

Calves

4.6%

Rear Delts

2.3%

Abductors

2.3%

Lower Back

2.3%

Abs

2.3%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Pec Deck (Machine)

1

4-6 reps

-

2

Kelso Shrug

1

4-6 reps

-

3

Wide Grip Lat Pulldown

1

4-6 reps

-

4

machine preacher curl

1

4-6 reps

-

5

Single Arm Tricep Extension (Cable)

1

4-6 reps

-

6

Lateral Raise (Machine)

1

4-6 reps

-

7

front raise

1

4-6 reps

-

8

Leg Extension

1

4-6 reps

-

9

Leg Press (45 Degrees)

1

4-6 reps

-

10

Leg Curl

1

4-6 reps

-

11

Stiff Leg Deadlift

1

4-6 reps

-

12

Calf Raise (Machine)

1

4-6 reps

-

Day 2

1

Cardio

1

30 mins

-

Day 3

1

Pec Deck (Machine)

1

4-6 reps

-

2

Kelso Shrug

1

4-6 reps

-

3

Wide Grip Lat Pulldown

1

4-6 reps

-

4

machine preacher curl

1

4-6 reps

-

5

Single Arm Tricep Extension (Cable)

1

4-6 reps

-

6

Lateral Raise (Machine)

1

4-6 reps

-

7

front raise

1

4-6 reps

-

8

Leg Extension

1

4-6 reps

-

9

Leg Press (45 Degrees)

1

4-6 reps

-

10

Leg Curl

1

4-6 reps

-

11

Stiff Leg Deadlift

1

4-6 reps

-

12

Calf Raise (Machine)

1

4-6 reps

-

Day 4

1

Cardio

1

30 mins

-

Day 5

1

Pec Deck (Machine)

1

4-6 reps

-

2

Kelso Shrug

1

4-6 reps

-

3

Wide Grip Lat Pulldown

1

4-6 reps

-

4

machine preacher curl

1

4-6 reps

-

5

Single Arm Tricep Extension (Cable)

1

4-6 reps

-

6

Lateral Raise (Machine)

1

4-6 reps

-

7

front raise

1

4-6 reps

-

8

Leg Extension

1

4-6 reps

-

9

Leg Press (45 Degrees)

1

4-6 reps

-

10

Leg Curl

1

4-6 reps

-

11

Stiff Leg Deadlift

1

4-6 reps

-

12

Calf Raise (Machine)

1

4-6 reps

-

Day 6

1

Cardio

1

30 mins

-

Day 7

1

Cardio

1

30 mins

-

Day 1

1

Pec Deck (Machine)

1 Set

4-6 Reps

-

2

Kelso Shrug

1 Set

4-6 Reps

-

3

Wide Grip Lat Pulldown

1 Set

4-6 Reps

-

4

machine preacher curl

1 Set

4-6 Reps

-

5

Single Arm Tricep Extension (Cable)

1 Set

4-6 Reps

-

6

Lateral Raise (Machine)

1 Set

4-6 Reps

-

7

front raise

1 Set

4-6 Reps

-

8

Leg Extension

1 Set

4-6 Reps

-

9

Leg Press (45 Degrees)

1 Set

4-6 Reps

-

10

Leg Curl

1 Set

4-6 Reps

-

11

Stiff Leg Deadlift

1 Set

4-6 Reps

-

12

Calf Raise (Machine)

1 Set

4-6 Reps

-

Day 3

1

Pec Deck (Machine)

1 Set

4-6 Reps

-

2

Kelso Shrug

1 Set

4-6 Reps

-

3

Wide Grip Lat Pulldown

1 Set

4-6 Reps

-

4

machine preacher curl

1 Set

4-6 Reps

-

5

Single Arm Tricep Extension (Cable)

1 Set

4-6 Reps

-

6

Lateral Raise (Machine)

1 Set

4-6 Reps

-

7

front raise

1 Set

4-6 Reps

-

8

Leg Extension

1 Set

4-6 Reps

-

9

Leg Press (45 Degrees)

1 Set

4-6 Reps

-

10

Leg Curl

1 Set

4-6 Reps

-

11

Stiff Leg Deadlift

1 Set

4-6 Reps

-

12

Calf Raise (Machine)

1 Set

4-6 Reps

-

Day 5

1

Pec Deck (Machine)

1 Set

4-6 Reps

-

2

Kelso Shrug

1 Set

4-6 Reps

-

3

Wide Grip Lat Pulldown

1 Set

4-6 Reps

-

4

machine preacher curl

1 Set

4-6 Reps

-

5

Single Arm Tricep Extension (Cable)

1 Set

4-6 Reps

-

6

Lateral Raise (Machine)

1 Set

4-6 Reps

-

7

front raise

1 Set

4-6 Reps

-

8

Leg Extension

1 Set

4-6 Reps

-

9

Leg Press (45 Degrees)

1 Set

4-6 Reps

-

10

Leg Curl

1 Set

4-6 Reps

-

11

Stiff Leg Deadlift

1 Set

4-6 Reps

-

12

Calf Raise (Machine)

1 Set

4-6 Reps

-

Day 6

1

Cardio

1 Set

30 mins

-

Day 7

1

Cardio

1 Set

30 mins

-

Day 4

1

Cardio

1 Set

30 mins

-

Day 2

1

Cardio

1 Set

30 mins

-