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FBEOD

by John Rick

Program Description

**FBEOD: 9-Week Strength and Endurance Program** Embark on a transformative 9-week journey with the FBEOD program, designed to build strength and enhance endurance through a structured regimen. This program includes 63 training sessions, each focusing on key muscle groups with a variety of machine and cable exercises, ensuring a balanced approach to fitness. Whether you're looking to improve your shoulder strength with the Shoulder Press or sculpt your back with the Reverse Pec Deck, every workout is tailored to push your limits and achieve your goals. Get ready to elevate your fitness game!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 08, 2026 07:24
  • Last Edited
    Jan 08, 2026 07:35
Muscle Engagement
Front
Back
MuscleSet
Front Delts
17.5%
Middle Delts
15.5%
Triceps
15.5%
Rear Delts
11.7%
Upper Back
11.7%
Chest
7.8%
Lats
7.8%
Biceps
7.8%
Other
2.9%
Forearms
1.9%
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Reverse Pec Deck
2
-
4
Pec Deck (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Incline Chest Press (Machine)
1
-
7
Chest Supported Row (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Cable)
1
-
Week 1
1 / 9 Weeks
Day 1
1
Shoulder Press (Machine)
2 Sets
-
2
Lateral Raise (Cable)
2 Sets
-
3
Reverse Pec Deck
2 Sets
-
4
Pec Deck (Machine)
1 Set
-
5
Wide Grip Lat Pulldown
1 Set
-
6
Incline Chest Press (Machine)
1 Set
-
7
Chest Supported Row (Machine)
1 Set
-
8
Tricep Pushdown (Cable)
1 Set
-
9
Bicep Curl (Cable)
1 Set
-
Day 2
1
Walk
1 Set
-
Day 3
1
Shoulder Press (Machine)
2 Sets
-
2
Lateral Raise (Cable)
2 Sets
-
3
Reverse Pec Deck
2 Sets
-
4
Pec Deck (Machine)
1 Set
-
5
Wide Grip Lat Pulldown
1 Set
-
6
Incline Chest Press (Machine)
1 Set
-
7
Chest Supported Row (Machine)
1 Set
-
8
Tricep Pushdown (Cable)
1 Set
-
9
Bicep Curl (Cable)
1 Set
-
Day 4
1
Walk
1 Set
-
Day 5
1
Shoulder Press (Machine)
2 Sets
-
2
Lateral Raise (Cable)
2 Sets
-
3
Reverse Pec Deck
2 Sets
-
4
Pec Deck (Machine)
1 Set
-
5
Wide Grip Lat Pulldown
1 Set
-
6
Incline Chest Press (Machine)
1 Set
-
7
Chest Supported Row (Machine)
1 Set
-
8
Tricep Pushdown (Cable)
1 Set
-
9
Bicep Curl (Cable)
1 Set
-
Day 6
1
Walk
1 Set
-
Day 7
1
Shoulder Press (Machine)
2 Sets
-
2
Lateral Raise (Cable)
2 Sets
-
3
Reverse Pec Deck
2 Sets
-
4
Pec Deck (Machine)
1 Set
-
5
Wide Grip Lat Pulldown
1 Set
-
6
Incline Chest Press (Machine)
1 Set
-
7
Chest Supported Row (Machine)
1 Set
-
8
Tricep Pushdown (Cable)
1 Set
-
9
Bicep Curl (Cable)
1 Set
-