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FBEOD: Maximum Gains, Minimum Time

by Dan Cabalida
1 athletes joined

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
    Sep 14, 2025 10:47

Summary

Unlock your potential with "FBEOD: Maximum Gains, Minimum Time," a focused 4-week program designed for those who want to maximize their strength with just two workouts per week. Each session targets key muscle groups through a mix of machine and cable exercises, ensuring efficient training that fits into your busy lifestyle. You'll build strength and muscle with high-intensity sets, including shoulder presses, lat pulldowns, and more, all tailored to push your limits. Dive in and discover how little time can lead to big results!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.8%
Triceps
10.9%
Front Delts
10.3%
Upper Back
10.3%
Middle Delts
9.6%
Lats
8.3%
Abs
7.1%
Chest
6.4%
Forearms
5.1%
Hamstrings
5.1%
Rear Delts
3.8%
Calves
3.2%
Quadriceps
3.2%
Glutes
2.6%
Lower Back
1.3%
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BlogBannerPC
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