FuFo - What doesn't kill you makes you Stronger.

by Bernard W.

3 athletes joined

5.0

(1 rating)

Program Description

Stuck without progress? Ready to destroy yourself to get the gains? Try this Fuck around and find out program. It might work, it might not, either way you're going to be putting in work. Every second week you test for strength gains and input new training maxes, then restart ad infinitum. Day 1 - Focus on Chest, Back and Biceps Day 2 - Focus on Quads, Calves and Squats Day 3 - Focus on Shoulders, Triceps and Chest Day 4 - Focus on Glutes, Hammies and Deadlifts Day 5 - Focus on Chest, Triceps, Upper Back Day 6 - Focus on Quads, Calves, Squats and Core

Program Overview

Level
Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
120 minutes
Created
Jan 24, 2024 02:56
Last Edited
Jun 18, 2025 07:55

Summary

Unleash your inner strength with the FuFo program, designed to transform your physique in just one week. This intense 6-day regimen focuses on building muscle through targeted exercises for your shoulders, triceps, and chest, utilizing a full gym setup. Each session combines high-rep movements like Cable Chest Flys and Barbell Overhead Presses, pushing your limits and maximizing gains. Get ready to embrace the challenge and emerge stronger than ever!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Incline Bench Press (Dumbbell)

8 reps

60%

Lying Tricep Extension (Barbell)

6 reps

RPE 7

Bench Press (Barbell)

10 reps

8 reps

6 reps

4 reps

10 reps

50%

65%

80%

90%

65%

Lat Pulldown

8 reps

RPE 8

Pendlay Row

5 reps

RPE 9

Bicep Curl (Barbell)

21 reps

RPE 7.5

Concentration Curl

10 reps

RPE 7

Single Arm Row (Dumbbell)

4 reps

RPE 9

Dip (Weighted)

AMRAP

RPE 10

Day 2

Leg Extension

8 reps

RPE 6.5

Standing Calf Raise

10 reps

RPE 7.5

Squat (Barbell)

10 reps

8 reps

6 reps

4 reps

50%

65%

80%

90%

Zercher Squat (Barbell)

6 reps

RPE 8

Single Leg Press

6 reps

RPE 9

Seated Calf Raise

10 reps

RPE 8

Lunge (Barbell)

5 reps

RPE 7.5

Box Jump

AMRAP

RPE 10

Day 3

Chest Fly (Cable)

10 reps

RPE 7

Lateral Raise (Cable)

10 reps

RPE 7.5

Overhead Press (Barbell)

10 reps

8 reps

6 reps

4 reps

50%

65%

80%

90%

Incline Bench Press (Barbell)

6 reps

80%

Front Raise

10 reps

RPE 8

Chest Fly (Machine)

10 reps

RPE 8.5

Lateral Raise (Dumbbell)

8 reps

RPE 8

Seated Shoulder Press (Dumbbell)

5 reps

RPE 9.5

Incline Bench Press (Smith Machine)

AMRAP

RPE 10

Day 4

Back Extension (Weighted)

10 reps

RPE 7

Hamstring Curl

10 reps

RPE 7.5

Deadlift (Barbell)

10 reps

8 reps

6 reps

4 reps

50%

65%

80%

90%

Good Morning

6 reps

RPE 8

Hip Thrust (Barbell)

10 reps

RPE 8.5

Hip Abductor (Machine)

6 reps

RPE 8

Hip Adductor (Machine)

6 reps

RPE 8

Rack Pull (Barbell)

AMRAP

RPE 10

Day 5

Bench Press (Dumbbell)

10 reps

RPE 7

Pec Fly (Dumbbell)

10 reps

RPE 7.5

Bench Press (Close Grip)

8 reps

RPE 9

RPE 8

JM Press

10 reps

RPE 7.5

Single Arm Row (Dumbbell)

8 reps

RPE 7.5

T-Bar Row

12 reps

RPE 8

RPE 9

Lat Pulldown

8 reps

RPE 7

Rear Delt Fly (Machine)

10 reps

RPE 8

Pull-Up (Bodyweight)

AMRAP

RPE 10

Day 6

Leg Extension

8 reps

RPE 7.5

Leg Press

10 reps

RPE 8

Squat (Paused)

6 reps

RPE 9

Hack Squat

12 reps

RPE 8.5

Zercher Squat (Barbell)

8 reps

RPE 7

Seated Calf Raise

15 reps

RPE 9

Step-Up (Weighted)

8 reps

RPE 8

Decline Crunch

AMRAP

RPE 8

Box Jump

AMRAP

RPE 10

Day 3

Chest Fly (Cable)

4 Sets

10 Reps

Lateral Raise (Cable)

4 Sets

10 Reps

@7.5

Overhead Press (Barbell)

1 Set

2 Sets

3 Sets

10 Reps

8 Reps

6 Reps

4 Reps

50%

65%

80%

90%

Incline Bench Press (Barbell)

5 Sets

6 Reps

80%

Front Raise

4 Sets

10 Reps

Chest Fly (Machine)

5 Sets

10 Reps

@8.5

Lateral Raise (Dumbbell)

4 Sets

8 Reps

Seated Shoulder Press (Dumbbell)

5 Sets

5 Reps

@9.5

Incline Bench Press (Smith Machine)

4 Sets

AMRAP

@10

Day 4

Back Extension (Weighted)

4 Sets

10 Reps

Hamstring Curl

4 Sets

10 Reps

@7.5

Deadlift (Barbell)

1 Set

2 Sets

3 Sets

10 Reps

8 Reps

6 Reps

4 Reps

50%

65%

80%

90%

Good Morning

5 Sets

6 Reps

Hip Thrust (Barbell)

5 Sets

10 Reps

@8.5

Hip Abductor (Machine)

4 Sets

6 Reps

Hip Adductor (Machine)

4 Sets

6 Reps

Rack Pull (Barbell)

3 Sets

AMRAP

@10

Day 5

Bench Press (Dumbbell)

4 Sets

10 Reps

Pec Fly (Dumbbell)

4 Sets

10 Reps

@7.5

Bench Press (Close Grip)

5 Sets

1 Set

8 Reps

JM Press

4 Sets

10 Reps

@7.5

Single Arm Row (Dumbbell)

5 Sets

8 Reps

@7.5

T-Bar Row

4 Sets

1 Set

12 Reps

Lat Pulldown

6 Sets

8 Reps

Rear Delt Fly (Machine)

4 Sets

10 Reps

Pull-Up (Bodyweight)

3 Sets

AMRAP

@10

Day 6

Leg Extension

4 Sets

8 Reps

@7.5

Leg Press

6 Sets

10 Reps

Squat (Paused)

6 Sets

6 Reps

Hack Squat

4 Sets

12 Reps

@8.5

Zercher Squat (Barbell)

5 Sets

8 Reps

Seated Calf Raise

4 Sets

15 Reps

Step-Up (Weighted)

4 Sets

8 Reps

Decline Crunch

5 Sets

AMRAP

Box Jump

3 Sets

AMRAP

@10

Day 1

Incline Bench Press (Dumbbell)

5 Sets

8 Reps

60%

Lying Tricep Extension (Barbell)

4 Sets

6 Reps

Bench Press (Barbell)

1 Set

2 Sets

3 Sets

1 Set

10 Reps

8 Reps

6 Reps

4 Reps

10 Reps

50%

65%

80%

90%

65%

Lat Pulldown

5 Sets

8 Reps

Pendlay Row

5 Sets

5 Reps

Bicep Curl (Barbell)

4 Sets

21 Reps

@7.5

Concentration Curl

4 Sets

10 Reps

Single Arm Row (Dumbbell)

6 Sets

4 Reps

Dip (Weighted)

3 Sets

AMRAP

@10

Day 2

Leg Extension

5 Sets

8 Reps

@6.5

Standing Calf Raise

4 Sets

10 Reps

@7.5

Squat (Barbell)

2 Sets

3 Sets

10 Reps

8 Reps

6 Reps

4 Reps

50%

65%

80%

90%

Zercher Squat (Barbell)

5 Sets

6 Reps

Single Leg Press

5 Sets

6 Reps

Seated Calf Raise

4 Sets

10 Reps

Lunge (Barbell)

5 Sets

5 Reps

@7.5

Box Jump

3 Sets

AMRAP

@10