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Fbeod

by Asuja

Program Description

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Program Overview

  • Level
    Advanced, Intermediate, Novice, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 12, 2025 04:43
  • Last Edited
    Jun 18, 2025 08:47

Summary

Unlock your strength potential with the Fbeod program, a focused 5-week journey designed for serious lifters. Committing just three days a week, you'll dive deep into foundational lifts like the deadlift and bench press, honing your technique while building muscle and power. Each session is strategically crafted to target key muscle groups, ensuring balanced development and maximum gains. Get ready to elevate your training and achieve your fitness goals with this comprehensive program tailored for all levels!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Lying Leg Curl
1
10-15 reps
RPE 9
3
Hip Thrust (Machine)
1
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Seated Row (Cable)
2
6-10 reps
RPE 9
6
Lat Pulldown
2
6-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
8
Bench Press (Barbell)
2
6-10 reps
RPE 9
9
Incline Bench Press (Barbell)
1
6-10 reps
RPE 9
10
Shoulder Press (Machine)
1
6-10 reps
RPE 9
11
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
12
Leg Extension
1
10-15 reps
RPE 9
13
Hip Adductor (Machine)
1
12-15 reps
RPE 9
14
Hanging Leg Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Lying Leg Curl
1
10-15 reps
RPE 9
3
Hip Thrust (Machine)
1
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Seated Row (Cable)
2
6-10 reps
RPE 9
6
Lat Pulldown
2
6-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
8
Bench Press (Barbell)
2
6-10 reps
RPE 9
9
Incline Bench Press (Barbell)
1
6-10 reps
RPE 9
10
Shoulder Press (Machine)
1
6-10 reps
RPE 9
11
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
12
Leg Extension
1
10-15 reps
RPE 9
13
Hip Adductor (Machine)
1
12-15 reps
RPE 9
14
Hanging Leg Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Lying Leg Curl
1
10-15 reps
RPE 9
3
Hip Thrust (Machine)
1
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Seated Row (Cable)
2
6-10 reps
RPE 9
6
Lat Pulldown
2
6-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
8
Bench Press (Barbell)
2
6-10 reps
RPE 9
9
Incline Bench Press (Barbell)
1
6-10 reps
RPE 9
10
Shoulder Press (Machine)
1
6-10 reps
RPE 9
11
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
12
Leg Extension
1
10-15 reps
RPE 9
13
Hip Adductor (Machine)
1
12-15 reps
RPE 9
14
Hanging Leg Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Lying Leg Curl
1
10-15 reps
RPE 9
3
Hip Thrust (Machine)
1
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Seated Row (Cable)
2
6-10 reps
RPE 9
6
Lat Pulldown
2
6-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
8
Bench Press (Barbell)
2
6-10 reps
RPE 9
9
Incline Bench Press (Barbell)
1
6-10 reps
RPE 9
10
Shoulder Press (Machine)
1
6-10 reps
RPE 9
11
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
12
Leg Extension
1
10-15 reps
RPE 9
13
Hip Adductor (Machine)
1
12-15 reps
RPE 9
14
Hanging Leg Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Lying Leg Curl
1
10-15 reps
RPE 9
3
Hip Thrust (Machine)
1
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Seated Row (Cable)
2
6-10 reps
RPE 9
6
Lat Pulldown
2
6-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
8
Bench Press (Barbell)
2
6-10 reps
RPE 9
9
Incline Bench Press (Barbell)
1
6-10 reps
RPE 9
10
Shoulder Press (Machine)
1
6-10 reps
RPE 9
11
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
12
Leg Extension
1
10-15 reps
RPE 9
13
Hip Adductor (Machine)
1
12-15 reps
RPE 9
14
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 9
6
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
7
Seated Row (Cable)
2
6-10 reps
RPE 9
8
Lat Pulldown
2
6-10 reps
RPE 9
9
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
10
Lying Leg Curl
1
10-15 reps
RPE 9
11
Leg Extension
1
10-15 reps
RPE 9
12
Hip Adductor (Machine)
1
12-15 reps
RPE 9
13
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 9
6
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
7
Seated Row (Cable)
2
6-10 reps
RPE 9
8
Lat Pulldown
2
6-10 reps
RPE 9
9
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
10
Lying Leg Curl
1
10-15 reps
RPE 9
11
Leg Extension
1
10-15 reps
RPE 9
12
Hip Adductor (Machine)
1
12-15 reps
RPE 9
13
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 9
6
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
7
Seated Row (Cable)
2
6-10 reps
RPE 9
8
Lat Pulldown
2
6-10 reps
RPE 9
9
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
10
Lying Leg Curl
1
10-15 reps
RPE 9
11
Leg Extension
1
10-15 reps
RPE 9
12
Hip Adductor (Machine)
1
12-15 reps
RPE 9
13
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 9
6
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
7
Seated Row (Cable)
2
6-10 reps
RPE 9
8
Lat Pulldown
2
6-10 reps
RPE 9
9
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
10
Lying Leg Curl
1
10-15 reps
RPE 9
11
Leg Extension
1
10-15 reps
RPE 9
12
Hip Adductor (Machine)
1
12-15 reps
RPE 9
13
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 9
6
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
7
Seated Row (Cable)
2
6-10 reps
RPE 9
8
Lat Pulldown
2
6-10 reps
RPE 9
9
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
10
Lying Leg Curl
1
10-15 reps
RPE 9
11
Leg Extension
1
10-15 reps
RPE 9
12
Hip Adductor (Machine)
1
12-15 reps
RPE 9
13
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Leg Extension
1
10-15 reps
RPE 9
3
Hip Adductor (Machine)
1
12-15 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Lying Leg Curl
1
10-15 reps
RPE 9
9
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
10
Seated Row (Cable)
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 9
12
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
13
Back Extension (Weighted)
1
12-15 reps
RPE 9
14
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Leg Extension
1
10-15 reps
RPE 9
3
Hip Adductor (Machine)
1
12-15 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Lying Leg Curl
1
10-15 reps
RPE 9
9
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
10
Seated Row (Cable)
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 9
12
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
13
Back Extension (Weighted)
1
12-15 reps
RPE 9
14
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Leg Extension
1
10-15 reps
RPE 9
3
Hip Adductor (Machine)
1
12-15 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Lying Leg Curl
1
10-15 reps
RPE 9
9
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
10
Seated Row (Cable)
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 9
12
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
13
Back Extension (Weighted)
1
12-15 reps
RPE 9
14
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Leg Extension
1
10-15 reps
RPE 9
3
Hip Adductor (Machine)
1
12-15 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Lying Leg Curl
1
10-15 reps
RPE 9
9
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
10
Seated Row (Cable)
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 9
12
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
13
Back Extension (Weighted)
1
12-15 reps
RPE 9
14
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-10
RPE 8-9
2
Leg Extension
1
10-15 reps
RPE 9
3
Hip Adductor (Machine)
1
12-15 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Lying Leg Curl
1
10-15 reps
RPE 9
9
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
10
Seated Row (Cable)
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 9
12
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 9
13
Back Extension (Weighted)
1
12-15 reps
RPE 9
14
Hanging Leg Raise
1
AMRAP
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@9-10
@8-9
2
Lying Leg Curl
1 Set
10-15 Reps
@9
3
Hip Thrust (Machine)
1 Set
10-15 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@9
5
Seated Row (Cable)
2 Sets
6-10 Reps
@9
6
Lat Pulldown
2 Sets
6-10 Reps
@9
7
Hammer Curl (Dumbbell)
1 Set
10-15 Reps
@9
8
Bench Press (Barbell)
2 Sets
6-10 Reps
@9
9
Incline Bench Press (Barbell)
1 Set
6-10 Reps
@9
10
Shoulder Press (Machine)
1 Set
6-10 Reps
@9
11
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
12
Leg Extension
1 Set
10-15 Reps
@9
13
Hip Adductor (Machine)
1 Set
12-15 Reps
@9
14
Hanging Leg Raise
1 Set
AMRAP
@10
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@9-10
@8-9
2
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9
3
Shoulder Press (Machine)
2 Sets
6-10 Reps
@9
4
Tricep Extension (Cable)
2 Sets
10-15 Reps
@9
5
Lateral Raise (Dumbbell)
1 Set
12-15 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@9
7
Seated Row (Cable)
2 Sets
6-10 Reps
@9
8
Lat Pulldown
2 Sets
6-10 Reps
@9
9
Hammer Curl (Dumbbell)
1 Set
10-15 Reps
@9
10
Lying Leg Curl
1 Set
10-15 Reps
@9
11
Leg Extension
1 Set
10-15 Reps
@9
12
Hip Adductor (Machine)
1 Set
12-15 Reps
@9
13
Hanging Leg Raise
1 Set
AMRAP
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@9-10
@8-9
2
Leg Extension
1 Set
10-15 Reps
@9
3
Hip Adductor (Machine)
1 Set
12-15 Reps
@9
4
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
6-10 Reps
@9
6
Tricep Extension (Cable)
2 Sets
10-15 Reps
@9
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
8
Lying Leg Curl
1 Set
10-15 Reps
@9
9
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@9
10
Seated Row (Cable)
2 Sets
6-10 Reps
@9
11
Lat Pulldown
2 Sets
6-10 Reps
@9
12
Hammer Curl (Dumbbell)
1 Set
10-15 Reps
@9
13
Back Extension (Weighted)
1 Set
12-15 Reps
@9
14
Hanging Leg Raise
1 Set
AMRAP
@10