IntermediateFree

FBOED

Transform your physique with just two sessions a week—build strength, sculpt your body, and see real results in 12 weeks.

Roktim C.· Mar 2026

1athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

3 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

90 min

Transform your physique with this comprehensive 12-week full-body program, designed to be completed twice a week. Each session, lasting around 90 minutes, combines essential compound and isolation exercises to target all major muscle groups, ensuring balanced development and strength gains. Perfect for novice lifters, this program requires access to a full gym and focuses on bodybuilding techniques to help you build muscle and improve your overall fitness. Get ready to commit to your goals and see real results!

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

13%

Front Delts

10.9%

Glutes

8.7%

Hamstrings

8.7%

Biceps

8.7%

Upper Back

8.7%

Lats

8.7%

Middle Delts

8.7%

Quadriceps

6.5%

Lower Back

4.3%

Chest

4.3%

Abs

3.3%

Forearms

2.2%

Rear Delts

2.2%

Adductors

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	6 reps	@6–8
2	Hip Thrust (Machine)	2	12 reps	@10
3	Leg Extension	2	8 reps	@10
4	Hamstring Curl	2	8 reps	@10
5	Bicep Curl (Barbell)	2	12 reps	@10
6	Chest Supported Row (Dumbbell)	2	12 reps	@10
7	Lat Pulldown	2	8 reps	@10
8	Single Arm Tricep Extension (Cable)	2	10 reps	@10
9	Bench Press (Dumbbell)	2	8 reps	@10
10	Seated Overhead Press (Barbell)	2	8 reps	@10
11	One Arm Lateral Raise (Cable)	2	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	6 reps	@10
2	Hip Thrust (Machine)	2	12 reps	@10
3	Leg Extension	2	8 reps	@10
4	Hamstring Curl	2	8 reps	@10
5	Bicep Curl (Barbell)	2	12 reps	@10
6	Chest Supported Row (Dumbbell)	2	12 reps	@10
7	Lat Pulldown	2	8 reps	@10
8	Single Arm Tricep Extension (Cable)	2	10 reps	@10
9	Bench Press (Dumbbell)	2	8 reps	@10
10	Seated Overhead Press (Barbell)	2	8 reps	@10
11	One Arm Lateral Raise (Cable)	2	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	6 reps	@8
2	Leg Extension	2	8 reps	@10
3	Hip Thrust (Machine)	2	12 reps	@10
4	Hamstring Curl	2	8 reps	@10
5	Bicep Curl (Barbell)	2	12 reps	@10
6	Chest Supported Row (Dumbbell)	2	12 reps	@10
7	Lat Pulldown	2	8 reps	@10
8	Single Arm Tricep Extension (Cable)	2	10 reps	@10
9	Bench Press (Dumbbell)	2	8 reps	@10
10	Seated Shoulder Press (Dumbbell)	2	8 reps	@10
11	One Arm Lateral Raise (Cable)	2	10 reps	@10

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, FBOED 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 90 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.

FBOED is structured around 3 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.

FBOED 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android