Amah’s FBEOD Recomp Program
FBEOD: The Smart, Science-Backed Full-Body Program for Strength, Aesthetics, and Long-Term Progress
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Treadmill | 1 | 12 min | @6 |
| 2 | Leg Press | 3 | 10 reps | — |
| 3 | Incline Bench Press (Dumbbell) | 4 | 8 reps | — |
| 4 | Romanian Deadlift (Barbell) | 3 | 10 reps | — |
| 5 | Seated Row (Machine) | 4 | 10 reps | — |
| 6 | Squat (Barbell) | 3 | 10 reps | — |
| 7 | Lateral Raise (Dumbbell) | 3 | 10 reps | — |
| 8 | Standing Calf Raise | 3 | 10 reps | — |
| 9 | Bicep Curl (Dumbbell) | 3 | 10 reps | — |
| 10 | Decline Crunch | 3 | 10 reps | — |
| 11 | Tricep Pushdown (Cable) | 3 | 10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Elliptical | 1 | 30 min |
| 2 | Treadmill | 1 | 60 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Treadmill | 1 | 12 min |
| 2 | Leg Curl | 3 | 10 reps |
| 3 | Bench Press (Barbell) | 3 | 8 reps |
| 4 | Reverse Lunge (Dumbbell) | 3 | 10 reps |
| 5 | Lat Pulldown | 4 | 10 reps |
| 6 | Goblet Squat | 3 | 10 reps |
| 7 | Face Pull | 3 | 10 reps |
| 8 | Seated Calf Raise | 3 | 20 reps |
| 9 | Hammer Curl (Dumbbell) | 3 | 10 reps |
| 10 | Reverse Abs Crunch (Bodyweight) | 3 | 15 reps |
| 11 | Overhead Tricep Extension (Cable) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Elliptical | 1 | 30 min |
| 2 | Treadmill | 1 | 60 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Treadmill | 1 | 12 min |
| 2 | Leg Extension | 3 | 10 reps |
| 3 | Flat Chest Press (Machine) | 3 | 8 reps |
| 4 | Walking Lunge (Dumbbell) | 3 | 10 reps |
| 5 | Behind-the-Neck Lat Pulldown | 3 | 10 reps |
| 6 | Seated Calf Raise | 3 | 20 reps |
| 7 | Seated Row (Machine) | 3 | 10 reps |
| 8 | Side Bend (Dumbbell) | 3 | 15 reps |
| 9 | Shoulder Press (Machine) | 3 | 10 reps |
| 10 | Preacher Curl (Dumbbell) | 3 | 10 reps |
| 11 | Tricep Extension (Cable) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Elliptical | 1 | 30 min |
| 2 | Treadmill | 1 | 60 min |
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, Amah’s FBEOD Recomp Program 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 100 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.
Amah’s FBEOD Recomp Program is structured around 6 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.
Amah’s FBEOD Recomp Program 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
