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FBEOD

by Joel Cleary

Program Description

Transform your fitness journey with FBEOD, a dynamic 6-week program designed for those ready to elevate their training. Committing just three days a week, you'll engage in a balanced mix of strength and conditioning workouts that challenge your limits while promoting recovery. This program is perfect for lifters of all levels, focusing on building muscle, enhancing endurance, and improving overall performance. Get ready to push your boundaries and achieve your goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 05, 2026 07:39
  • Last Edited
    Mar 05, 2026 07:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Front Delts
11.5%
Upper Back
8.8%
Abs
8.8%
Chest
8.8%
Biceps
8%
Hamstrings
6.6%
Lats
5.3%
Glutes
5.3%
Middle Delts
5.3%
Quadriceps
5.3%
Rear Delts
4.9%
Forearms
4%
Cardio
1.8%
Abductors
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Band Pull Apart
2
15-20 reps
-
3
Scapular Push Up
2
10-15 reps
-
4
Bird Dog
2
10 reps
-
5
Dynamic Band Flys
2
15 reps
-
6
Bench Press (Barbell)
4
4-6 reps
RPE 8-9
7
Chest Supported Row (Machine)
3
8-10 reps
-
8
Glute Kickback
3
8-10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
10
Tricep Pushdown (Cable)
3
10-12 reps
-
11
Bicep Curl (Cable)
3
10-12 reps
-
12
Leg Extension
3
12-15 reps
-
13
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Band Pull Apart
2
15-20 reps
-
3
Scapular Push Up
2
10-15 reps
-
4
Bird Dog
2
10 reps
-
5
Dynamic Band Flys
2
15 reps
-
6
Incline Bench Press (Dumbbell)
3
8-10 reps
-
7
Leg Press
3
8-10 reps
-
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
9
Cable Crossover
3
12-15 reps
-
10
Lateral Raise (Cable)
3
12-15 reps
-
11
Leg Curl
3
10-12 reps
-
12
Skull Crusher (Barbell)
3
10-12 reps
-
13
Hammer Curl (Dumbbell)
3
10-12 reps
-
14
Plank
1
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Band Pull Apart
2
15-20 reps
-
3
Scapular Push Up
2
10-15 reps
-
4
Bird Dog
2
10 reps
-
5
Dynamic Band Flys
2
15 reps
-
6
Bench Press (Barbell)
4
4-6 reps
RPE 8-9
7
Chest Supported Row (Machine)
3
8-10 reps
-
8
Glute Kickback
3
8-10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
10
Tricep Pushdown (Cable)
3
10-12 reps
-
11
Bicep Curl (Cable)
3
10-12 reps
-
12
Leg Extension
3
12-15 reps
-
13
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Band Pull Apart
2
15-20 reps
-
3
Scapular Push Up
2
10-15 reps
-
4
Bird Dog
2
10 reps
-
5
Dynamic Band Flys
2
15 reps
-
6
Incline Bench Press (Dumbbell)
3
8-10 reps
-
7
Leg Press
3
8-10 reps
-
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
9
Cable Crossover
3
12-15 reps
-
10
Lateral Raise (Cable)
3
12-15 reps
-
11
Leg Curl
3
10-12 reps
-
12
Skull Crusher (Barbell)
3
10-12 reps
-
13
Hammer Curl (Dumbbell)
3
10-12 reps
-
14
Plank
1
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Band Pull Apart
2
15-20 reps
-
3
Scapular Push Up
2
10-15 reps
-
4
Bird Dog
2
10 reps
-
5
Dynamic Band Flys
2
15 reps
-
6
Bench Press (Barbell)
4
4-6 reps
RPE 8-9
7
Chest Supported Row (Machine)
3
8-10 reps
-
8
Glute Kickback
3
8-10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
10
Tricep Pushdown (Cable)
3
10-12 reps
-
11
Bicep Curl (Cable)
3
10-12 reps
-
12
Leg Extension
3
12-15 reps
-
13
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Band Pull Apart
2
15-20 reps
-
3
Scapular Push Up
2
10-15 reps
-
4
Bird Dog
2
10 reps
-
5
Dynamic Band Flys
2
15 reps
-
6
Incline Bench Press (Dumbbell)
3
8-10 reps
-
7
Leg Press
3
8-10 reps
-
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
9
Cable Crossover
3
12-15 reps
-
10
Lateral Raise (Cable)
3
12-15 reps
-
11
Leg Curl
3
10-12 reps
-
12
Skull Crusher (Barbell)
3
10-12 reps
-
13
Hammer Curl (Dumbbell)
3
10-12 reps
-
14
Plank
1
0.75-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Band Pull Apart
2
15-20 reps
-
3
Scapular Push Up
2
10-15 reps
-
4
Bird Dog
2
10 reps
-
5
Dynamic Band Flys
2
15 reps
-
6
Incline Bench Press (Dumbbell)
3
8-10 reps
-
7
Leg Press
3
8-10 reps
-
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
9
Cable Crossover
3
12-15 reps
-
10
Lateral Raise (Cable)
3
12-15 reps
-
11
Leg Curl
3
10-12 reps
-
12
Skull Crusher (Barbell)
3
10-12 reps
-
13
Hammer Curl (Dumbbell)
3
10-12 reps
-
14
Plank
1
0.75-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Band Pull Apart
2
15-20 reps
-
3
Scapular Push Up
2
10-15 reps
-
4
Bird Dog
2
10 reps
-
5
Dynamic Band Flys
2
15 reps
-
6
Bench Press (Barbell)
4
4-6 reps
RPE 8-9
7
Chest Supported Row (Machine)
3
8-10 reps
-
8
Glute Kickback
3
8-10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
10
Tricep Pushdown (Cable)
3
10-12 reps
-
11
Bicep Curl (Cable)
3
10-12 reps
-
12
Leg Extension
3
12-15 reps
-
13
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Band Pull Apart
2
15-20 reps
-
3
Scapular Push Up
2
10-15 reps
-
4
Bird Dog
2
10 reps
-
5
Dynamic Band Flys
2
15 reps
-
6
Incline Bench Press (Dumbbell)
3
8-10 reps
-
7
Leg Press
3
8-10 reps
-
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
9
Cable Crossover
3
12-15 reps
-
10
Lateral Raise (Cable)
3
12-15 reps
-
11
Leg Curl
3
10-12 reps
-
12
Skull Crusher (Barbell)
3
10-12 reps
-
13
Hammer Curl (Dumbbell)
3
10-12 reps
-
14
Plank
1
0.75-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Band Pull Apart
2
15-20 reps
-
3
Scapular Push Up
2
10-15 reps
-
4
Bird Dog
2
10 reps
-
5
Dynamic Band Flys
2
15 reps
-
6
Bench Press (Barbell)
4
4-6 reps
RPE 8-9
7
Chest Supported Row (Machine)
3
8-10 reps
-
8
Glute Kickback
3
8-10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
10
Tricep Pushdown (Cable)
3
10-12 reps
-
11
Bicep Curl (Cable)
3
10-12 reps
-
12
Leg Extension
3
12-15 reps
-
13
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Band Pull Apart
2
15-20 reps
-
3
Scapular Push Up
2
10-15 reps
-
4
Bird Dog
2
10 reps
-
5
Dynamic Band Flys
2
15 reps
-
6
Incline Bench Press (Dumbbell)
3
8-10 reps
-
7
Leg Press
3
8-10 reps
-
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
9
Cable Crossover
3
12-15 reps
-
10
Lateral Raise (Cable)
3
12-15 reps
-
11
Leg Curl
3
10-12 reps
-
12
Skull Crusher (Barbell)
3
10-12 reps
-
13
Hammer Curl (Dumbbell)
3
10-12 reps
-
14
Plank
1
0.75-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Band Pull Apart
2
15-20 reps
-
3
Scapular Push Up
2
10-15 reps
-
4
Bird Dog
2
10 reps
-
5
Dynamic Band Flys
2
15 reps
-
6
Bench Press (Barbell)
4
4-6 reps
RPE 8-9
7
Chest Supported Row (Machine)
3
8-10 reps
-
8
Glute Kickback
3
8-10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
10
Tricep Pushdown (Cable)
3
10-12 reps
-
11
Bicep Curl (Cable)
3
10-12 reps
-
12
Leg Extension
3
12-15 reps
-
13
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Band Pull Apart
2
15-20 reps
-
3
Scapular Push Up
2
10-15 reps
-
4
Bird Dog
2
10 reps
-
5
Dynamic Band Flys
2
15 reps
-
6
Bench Press (Barbell)
4
4-6 reps
RPE 8-9
7
Chest Supported Row (Machine)
3
8-10 reps
-
8
Glute Kickback
3
8-10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
10
Tricep Pushdown (Cable)
3
10-12 reps
-
11
Bicep Curl (Cable)
3
10-12 reps
-
12
Leg Extension
3
12-15 reps
-
13
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Band Pull Apart
2
15-20 reps
-
3
Scapular Push Up
2
10-15 reps
-
4
Bird Dog
2
10 reps
-
5
Dynamic Band Flys
2
15 reps
-
6
Incline Bench Press (Dumbbell)
3
8-10 reps
-
7
Leg Press
3
8-10 reps
-
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
9
Cable Crossover
3
12-15 reps
-
10
Lateral Raise (Cable)
3
12-15 reps
-
11
Leg Curl
3
10-12 reps
-
12
Skull Crusher (Barbell)
3
10-12 reps
-
13
Hammer Curl (Dumbbell)
3
10-12 reps
-
14
Plank
1
0.75-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Band Pull Apart
2
15-20 reps
-
3
Scapular Push Up
2
10-15 reps
-
4
Bird Dog
2
10 reps
-
5
Dynamic Band Flys
2
15 reps
-
6
Bench Press (Barbell)
4
4-6 reps
RPE 8-9
7
Chest Supported Row (Machine)
3
8-10 reps
-
8
Glute Kickback
3
8-10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
10
Tricep Pushdown (Cable)
3
10-12 reps
-
11
Bicep Curl (Cable)
3
10-12 reps
-
12
Leg Extension
3
12-15 reps
-
13
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Band Pull Apart
2
15-20 reps
-
3
Scapular Push Up
2
10-15 reps
-
4
Bird Dog
2
10 reps
-
5
Dynamic Band Flys
2
15 reps
-
6
Incline Bench Press (Dumbbell)
3
8-10 reps
-
7
Leg Press
3
8-10 reps
-
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
9
Cable Crossover
3
12-15 reps
-
10
Lateral Raise (Cable)
3
12-15 reps
-
11
Leg Curl
3
10-12 reps
-
12
Skull Crusher (Barbell)
3
10-12 reps
-
13
Hammer Curl (Dumbbell)
3
10-12 reps
-
14
Plank
1
0.75-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Band Pull Apart
2
15-20 reps
-
3
Scapular Push Up
2
10-15 reps
-
4
Bird Dog
2
10 reps
-
5
Dynamic Band Flys
2
15 reps
-
6
Bench Press (Barbell)
4
4-6 reps
RPE 8-9
7
Chest Supported Row (Machine)
3
8-10 reps
-
8
Glute Kickback
3
8-10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
10
Tricep Pushdown (Cable)
3
10-12 reps
-
11
Bicep Curl (Cable)
3
10-12 reps
-
12
Leg Extension
3
12-15 reps
-
13
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Band Pull Apart
2
15-20 reps
-
3
Scapular Push Up
2
10-15 reps
-
4
Bird Dog
2
10 reps
-
5
Dynamic Band Flys
2
15 reps
-
6
Incline Bench Press (Dumbbell)
3
8-10 reps
-
7
Leg Press
3
8-10 reps
-
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
9
Cable Crossover
3
12-15 reps
-
10
Lateral Raise (Cable)
3
12-15 reps
-
11
Leg Curl
3
10-12 reps
-
12
Skull Crusher (Barbell)
3
10-12 reps
-
13
Hammer Curl (Dumbbell)
3
10-12 reps
-
14
Plank
1
0.75-1 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Cardio
1 Set
5-10 mins
-
2
Band Pull Apart
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
3
Scapular Push Up
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
4
Bird Dog
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Dynamic Band Flys
1 Set
1 Set
15 Reps
15 Reps
-
-
6
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8-9
@8-9
@8-9
@8-9
7
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
8
Glute Kickback
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
9
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
10
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
11
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
12
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
13
Pallof Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Cardio
1 Set
5-10 mins
-
2
Band Pull Apart
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
3
Scapular Push Up
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
4
Bird Dog
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Dynamic Band Flys
1 Set
1 Set
15 Reps
15 Reps
-
-
6
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
7
Leg Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
8
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
9
Cable Crossover
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
10
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
11
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
12
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
13
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
14
Plank
1 Set
0.75-1 mins
-
Day 3
1
Cardio
1 Set
5-10 mins
-
2
Band Pull Apart
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
3
Scapular Push Up
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
4
Bird Dog
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Dynamic Band Flys
1 Set
1 Set
15 Reps
15 Reps
-
-
6
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8-9
@8-9
@8-9
@8-9
7
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
8
Glute Kickback
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
9
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
10
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
11
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
12
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
13
Pallof Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-