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FBEOD Maximum Hypertrophy 💪

by Zach K.

Program Description

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)

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 22, 2025 02:31
  • Last Edited
    Oct 22, 2025 03:33
Muscle Engagement
Front
Back
MuscleSet
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%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
RPE 10
2
Seated Hamstring Curl
1
5-8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
5-8 reps
RPE 10
4
Lat Pulldown
1
5-8 reps
RPE 10
5
Leg Extension
1
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
7
Lateral Raise (Cable)
1
5-8 reps
RPE 10
8
JM Press
1
5-8 reps
RPE 10
9
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
10
Standing Calf Raise
1
5-8 reps
RPE 10
11
Abs Crunch (Weighted)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
RPE 10
2
Seated Hamstring Curl
1
5-8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
5-8 reps
RPE 10
4
Lat Pulldown
1
5-8 reps
RPE 10
5
Leg Extension
1
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
7
Lateral Raise (Cable)
1
5-8 reps
RPE 10
8
JM Press
1
5-8 reps
RPE 10
9
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
10
Standing Calf Raise
1
5-8 reps
RPE 10
11
Abs Crunch (Weighted)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
RPE 10
2
Seated Hamstring Curl
1
5-8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
5-8 reps
RPE 10
4
Lat Pulldown
1
5-8 reps
RPE 10
5
Leg Extension
1
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
7
Lateral Raise (Cable)
1
5-8 reps
RPE 10
8
JM Press
1
5-8 reps
RPE 10
9
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
10
Standing Calf Raise
1
5-8 reps
RPE 10
11
Abs Crunch (Weighted)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
RPE 10
2
Seated Hamstring Curl
1
5-8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
5-8 reps
RPE 10
4
Lat Pulldown
1
5-8 reps
RPE 10
5
Leg Extension
1
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
7
Lateral Raise (Cable)
1
5-8 reps
RPE 10
8
JM Press
1
5-8 reps
RPE 10
9
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
10
Standing Calf Raise
1
5-8 reps
RPE 10
11
Abs Crunch (Weighted)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
RPE 10
2
Seated Hamstring Curl
1
5-8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
5-8 reps
RPE 10
4
Lat Pulldown
1
5-8 reps
RPE 10
5
Leg Extension
1
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
7
Lateral Raise (Cable)
1
5-8 reps
RPE 10
8
JM Press
1
5-8 reps
RPE 10
9
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
10
Standing Calf Raise
1
5-8 reps
RPE 10
11
Abs Crunch (Weighted)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
RPE 10
2
Seated Hamstring Curl
1
5-8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
5-8 reps
RPE 10
4
Lat Pulldown
1
5-8 reps
RPE 10
5
Leg Extension
1
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
7
Lateral Raise (Cable)
1
5-8 reps
RPE 10
8
JM Press
1
5-8 reps
RPE 10
9
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
10
Standing Calf Raise
1
5-8 reps
RPE 10
11
Abs Crunch (Weighted)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
RPE 10
2
Seated Hamstring Curl
1
5-8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
5-8 reps
RPE 10
4
Lat Pulldown
1
5-8 reps
RPE 10
5
Leg Extension
1
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
7
Lateral Raise (Cable)
1
5-8 reps
RPE 10
8
JM Press
1
5-8 reps
RPE 10
9
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
10
Standing Calf Raise
1
5-8 reps
RPE 10
11
Abs Crunch (Weighted)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
RPE 10
2
Seated Hamstring Curl
1
5-8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
5-8 reps
RPE 10
4
Lat Pulldown
1
5-8 reps
RPE 10
5
Leg Extension
1
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
7
Lateral Raise (Cable)
1
5-8 reps
RPE 10
8
JM Press
1
5-8 reps
RPE 10
9
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
10
Standing Calf Raise
1
5-8 reps
RPE 10
11
Abs Crunch (Weighted)
1
5-8 reps
RPE 10
Day 2
No exercises added to this day
Week 1
1 / 8 Weeks
Day 1
1
Pec Deck (Machine)
1 Set
5-8 Reps
@10
2
Seated Hamstring Curl
1 Set
5-8 Reps
@10
3
Single Arm Tricep Extension (Cable)
1 Set
5-8 Reps
@10
4
Lat Pulldown
1 Set
5-8 Reps
@10
5
Leg Extension
1 Set
5-8 Reps
@10
6
Preacher Curl (Dumbbell)
1 Set
5-8 Reps
@10
7
Lateral Raise (Cable)
1 Set
5-8 Reps
@10
8
JM Press
1 Set
5-8 Reps
@10
9
Chest Supported Row (Machine)
1 Set
5-8 Reps
@10
10
Standing Calf Raise
1 Set
5-8 Reps
@10
11
Abs Crunch (Weighted)
1 Set
5-8 Reps
@10
Day 2
No exercises added to this day