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Community Programs›FBEOD Maximum Hypertrophy 💪
FBEOD Maximum Hypertrophy 💪
IntermediateFree

FBEOD Maximum Hypertrophy 💪

Full Body Every Other Day Low Volume High Frequency Hypertrophy Pill 💪💪

Zach K.
Zach K.· Oct 2025
1athletes running this program
iOS & Android

Overview

Length
8 weeks
Days / week
2 days
Level
Intermediate
Goal
Muscle
Equipment
Full Gym
Session length
90 min
FBEOD is scientifically proven through data to be THE best workout split for maximum hypertrophy. This will allow you to get 3.5x frequency in a week. This is been shown to be more effective than traditional splits like UL and PPL where you only get 2x frequency. If you feel as if you’re recovering adequately on certain workouts, you can add a set, but I wouldn’t go over 2. Going over 2 on each workout will result in Central Nervous System (CNS) Fatigue and you won’t be recovered fully for the next workout day. It is supposed to be low volume, so you may feel as if it’s not enough but the purpose is to hit each muscle 3.5x a week while recovering each session. Source: YoTalks (Tiktok)

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on building muscle size
Athletes who can train 2 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Triceps
13.3%
Lats
12%
Chest
10.7%
Upper Back
10.7%
Biceps
10.7%
Front Delts
6.7%
Hamstrings
6.7%
Quadriceps
6.7%
Middle Delts
6.7%
Calves
6.7%
Abs
6.7%
Forearms
1.3%
Rear Delts
1.3%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Pec Deck (Machine)15–8 reps@10
2Seated Hamstring Curl15–8 reps@10
3Single Arm Tricep Extension (Cable)15–8 reps@10
4Lat Pulldown15–8 reps@10
5Leg Extension15–8 reps@10
6Preacher Curl (Dumbbell)15–8 reps@10
7Lateral Raise (Cable)15–8 reps@10
8JM Press15–8 reps@10
9Chest Supported Row (Machine)15–8 reps@10
10Standing Calf Raise15–8 reps@10
11Abs Crunch (Weighted)15–8 reps@10

Weeks 2–8 are in the app

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

Common questions

Yes, FBEOD Maximum Hypertrophy 💪 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.

FBEOD Maximum Hypertrophy 💪 is structured around 2 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

FBEOD Maximum Hypertrophy 💪 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

Boostcamp app
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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