Amah’s FBEOD Recomp Program

FBEOD is a smart, full-body strength and hypertrophy program designed to be performed three times a week, rotating through A, B, and C workouts. It targets every major muscle group with balanced volume, combining machines, free weights, and bodyweight movements to support muscle growth, fat loss, and long-term progress. Ideal for recomposition, it’s built for lifters who want efficient, sustainable results without training every day.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Treadmill

Leg Press

Incline Bench Press (Dumbbell)

Romanian Deadlift (Barbell)

Seated Row (Machine)

Squat (Barbell)

Lateral Raise (Dumbbell)

Standing Calf Raise

Bicep Curl (Dumbbell)

Decline Crunch

Tricep Pushdown (Cable)

Elliptical

Leg Curl

Bench Press (Barbell)

Reverse Lunge (Dumbbell)

Lat Pulldown

Goblet Squat

Face Pull

Seated Calf Raise

Hammer Curl (Dumbbell)

Reverse Abs Crunch (Bodyweight)

Overhead Tricep Extension (Cable)

Leg Extension

Flat Chest Press (Machine)

Walking Lunge (Dumbbell)

Behind-the-Neck Lat Pulldown

Side Bend (Dumbbell)

Shoulder Press (Machine)

Preacher Curl (Dumbbell)

Tricep Extension (Cable)

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