Program Description
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Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedOct 22, 2024 01:19
- Last EditedJun 18, 2025 11:51

Summary
Embark on an 8-week journey with the FB program, designed for dedicated lifters looking to build strength and muscle. Committing just two days a week, you'll tackle a variety of exercises, including the Dumbbell Bench Press and Romanian Deadlift, focusing on key muscle groups like the chest, legs, and back. Each session is structured to challenge your limits with progressive intensity, ensuring you stay motivated and engaged. Get ready to transform your physique and elevate your training game!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Overhead Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Overhead Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Overhead Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Overhead Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Overhead Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Overhead Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Overhead Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Overhead Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
3
Leg Press1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
4
Seated Row (Cable)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Overhead Press (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
6
Preacher Curl (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
7
Abs Crunch (Bodyweight)3 Sets
30 Reps
@8
Day 2
1
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
3
Leg Press1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
4
Lat Pulldown1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Preacher Curl (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
6
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
7
Abs Crunch (Bodyweight)3 Sets
30 Reps
@8