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FBEOD: Maximum Gains, Minimum Time

by Dan Cabalida

Program Description

FBEOD is designed to provide a simple and effective fitness program for busy students and workers. It focuses on full-body workouts done on alternate days, helping participants stay consistent, build strength, and improve overall health while fitting easily into any schedule.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Aug 26, 2025 07:35
  • Last Edited
    Aug 27, 2025 08:37
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
2
10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Bicep Curl (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 8.5
RPE 10
9
Cable Crunch
1
1
15 reps
15 reps
RPE 9.5
RPE 10
10
Reverse Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
7
Bicep Curl (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 8.5
RPE 10
9
Cable Crunch
1
1
15 reps
15 reps
RPE 9.5
RPE 10
10
Reverse Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
7
Bicep Curl (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 8.5
RPE 10
9
Cable Crunch
1
1
15 reps
15 reps
RPE 9.5
RPE 10
10
Reverse Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
7
Bicep Curl (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 8.5
RPE 10
9
Cable Crunch
1
1
15 reps
15 reps
RPE 9.5
RPE 10
10
Reverse Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Reverse Pec Deck
1
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Hack Squat
2
10 reps
RPE 10
6
Chest Supported Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Single Arm Iso Row
1
1
8 reps
8 reps
RPE 9
RPE 9.5
8
Pec Deck (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
9
Russian Twist (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 10
10
Wrist Curls
1
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Reverse Pec Deck
1
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Hack Squat
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Single Arm Iso Row
1
1
8 reps
8 reps
RPE 9
RPE 9.5
8
Pec Deck (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
9
Russian Twist (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 10
10
Wrist Curls
1
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Reverse Pec Deck
1
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Hack Squat
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Single Arm Iso Row
1
1
8 reps
8 reps
RPE 9
RPE 9.5
8
Pec Deck (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
9
Russian Twist (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 10
10
Wrist Curls
1
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Reverse Pec Deck
1
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
5
Hack Squat
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Single Arm Iso Row
1
1
8 reps
8 reps
RPE 9
RPE 9.5
8
Pec Deck (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
9
Russian Twist (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 10
10
Wrist Curls
1
1
15 reps
15 reps
RPE 8
RPE 9.5
Week 1
1 / 4 Weeks
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8.5
@9.5
2
Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Incline Chest Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9
@9.5
4
Lateral Raise (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
5
Seated Hamstring Curl
2 Sets
10 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10 Reps
@10
7
Bicep Curl (Cable)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
8
Tricep Extension (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8.5
@10
9
Cable Crunch
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
10
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
15 Reps
15 Reps
@7.5
@9
Day 2
1
Shoulder Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Reverse Pec Deck
1 Set
1 Set
8 Reps
8 Reps
@8
@9.5
3
Hammer Curl (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8.5
@9.5
4
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8.5
@9.5
5
Hack Squat
2 Sets
10 Reps
@10
6
Chest Supported Row (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9
@9.5
7
Single Arm Iso Row
1 Set
1 Set
8 Reps
8 Reps
@9
@9.5
8
Pec Deck (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9.5
@10
9
Russian Twist (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@8
@10
10
Wrist Curls
1 Set
1 Set
15 Reps
15 Reps
@8
@9.5