FBEOD v4

Unlock your potential with the FBEOD v4 program, an 18-week journey designed for dedicated lifters looking to elevate their strength and physique. Committed to four days a week, this comprehensive routine incorporates a variety of machines and free weights, targeting all major muscle groups through carefully structured workouts. With a focus on progressive overload and intensity, you'll build muscle and enhance your performance while mastering essential movements like the Pec Deck, Incline Chest Press, and more. Get ready to transform your training and achieve your fitness goals!

Perform unilateral movements where possible. Ensure proper rest between sets (2–3 minutes) and a thorough warm-up—for example, 5 reps at 50% of your working set weight, followed by 1 rep at your working set weight.

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Week 6

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Week 8

Week 9

Week 10

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Week 13

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Week 15

Week 16

Week 17

Week 18

Pec Deck (Machine)

Incline Chest Press (Machine)

Hammer Curls (Machine)

Front Raise

Wide Grip Pull-Up

Chest Supported Row (Machine)

Lateral Raise (Machine)

Kelso Shrug

Preacher Curl (Machine)

Single Arm Tricep Extension (Cable)

Overhead Tricep Extension (Cable)

Leg Extension

Leg Curl

Back Extension

Hip Adductor (Machine)

Abs Crunch (Machine)

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