Intermediate–AdvancedFree

FBEOD routine

This program is full of full body routines. Alternate between the 7 days every other day. DO NOT DO 2 DAYS ON THIS ROUTINE BACK TO BACK

Sandro C.· May 2025

iOS & Android

Overview

Length

18 weeks

Days / week

7 days

Level

Intermediate, Advanced

Goal

Athletics, Muscle, Strength, Women's, Bodyweight Fitness

Equipment

Full Gym

Session length

60 min

Chama

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 7 days per week

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

Muscle engagement

Front

Back

Chest

11.8%

Triceps

10.7%

Front Delts

10.4%

Upper Back

9.7%

Biceps

9.3%

Middle Delts

8.7%

Quadriceps

8.1%

Hamstrings

7.6%

Lats

7.3%

Rear Delts

4.9%

Glutes

4.3%

Forearms

Abs

1.6%

Lower Back

1.6%

Adductors

0.7%

Abductors

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	1–1 reps	@9
		2	3–5 reps	@9.5
		1	2–4 reps	@9.5
2	Fly Press (Dumbbell)	2	6–10 reps	@10
3	Leg Extension	2	6–10 reps	@10
4	Seated Hamstring Curl	2	8–12 reps	@10
5	Seated Row (Cable)	2	6–10 reps	@10
Superset
6A	Bicep Curl (Dumbbell)	2	5–10 reps	@10
6B	Lateral Raise (Dumbbell)	2	8–12 reps	@8

#	Exercise	Sets	Reps	Load
1	Pull-Up (Weighted)	3	4–8 reps	@10
2	Single Arm Row (Dumbbell)	2	8–12 reps	@9
3	Incline Bench Press (Barbell)	2	5–10 reps	@9.5
4	Squat (Smith Machine)	1	4–8 reps	@8
5	Lateral Raise (Dumbbell)	2	8–12 reps	@9
Superset
6A	Overhead Tricep Extension (Cable)	2	8–12 reps	@9.5
6B	Rear Delt Fly (Dumbbell)	2	10–15 reps	@7

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	3–5 reps	@6
		1	3–5 reps	@7
		1	3–8 reps	@9
2	Romanian Deadlift (Dumbbell)	2	6–10 reps	@9
3	Pec Deck (Machine)	2	6–10 reps	@9
4	Standing Pullover (Cable)	2	6–10 reps	@9
5	Lateral Raise (Cable)	2	8–12 reps	@10
Superset
6A	Bicep Curl (EZ Bar)	2	4–8 reps	@9.5
6B	Tricep Pushdown (Cable)	2	3–6 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	3	3–8 reps	@9.5
2	Lateral Raise (Dumbbell)	2	8–12 reps	@7
3	Seated Row (Cable)	2	6–10 reps	@10
4	Bench Press (Dumbbell)	2	8–12 reps	@9.5
5	Leg Extension	2	6–10 reps	@10
6	Seated Hamstring Curl	2	8–12 reps	@10
7	Hammer Curl (Cable)	1	6–10 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Close Grip)	2	5–10 reps	@9
Superset
2A	Bicep Curl (Dumbbell)	2	6–10 reps	@10
2B	Tricep Pushdown (Cable)	2	8–12 reps	@10
3	Squat (Smith Machine)	1	4–8 reps	@9
4	Chest Fly (Cable)	1	8–12 reps	@9
5	Seated Military Press (Smith Machine)	1	8–12 reps	@8.5
6	Face Pull	2	10–15 reps	@8

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	3	5–10 reps	@9.5
2	Pec Deck (Machine)	2	6–10 reps	@9
3	Leg Extension	2	6–10 reps	@9
4	Seated Hamstring Curl	2	8–12 reps	@9
5	Lat Pulldown	2	6–10 reps	@10
Superset
6A	Hammer Curl	2	6–10 reps	@10
6B	Lateral Raise (Cable)	2	8–12 reps	@8

#	Exercise	Sets	Reps	Load
1	Trap Bar Deadlift	1	3–8 reps	@9.5
		1	3–5 reps	@7
		1	3–5 reps	@6
2	Leg Press	2	3–6 reps	@9
3	Chest Press (Machine)	2	3–6 reps	@9
4	Single Arm Row (Dumbbell)	2	8–12 reps	@9
5	Rear Delt Fly (Dumbbell)	2	10–15 reps	@8
Superset
6A	Incline Curl (Dumbbell)	2	6–10 reps	@9
6B	Katana Extension	2	4–8 reps	@9

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, FBEOD routine is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 60 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.

FBEOD routine is structured around 7 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

FBEOD routine 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

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

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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