FBEOD: Maximum Gains, Minimum Time

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.

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Week 1

Week 2

Week 3

Week 4

Shoulder Press (Machine)

Lat Pulldown

Incline Chest Press (Machine)

Lateral Raise (Cable)

Seated Hamstring Curl

Calf Raise (Leg Press)

Bicep Curl (Cable)

Tricep Extension (Cable)

Cable Crunch

Reverse Bicep Curl (EZ Bar)

Reverse Pec Deck

Hammer Curl (Cable)

Tricep Pushdown (Cable)

Hack Squat

Chest Supported Row (Machine)

Single Arm Iso Row

Pec Deck (Machine)

Russian Twist (Dumbbell)

Wrist Curls

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