Fbeod science based program
Transform your physique over 18 weeks with science-backed training that builds strength and muscle—no matter your experience level. Let's get to work!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 1 | 3.8 reps | @10 |
| 2 | Preacher Curl (Dumbbell) | 1 | 3.8 reps | @10 |
| 3 | Single Arm Tricep Extension (Cable) | 2 | 3.8 reps | @10 |
| 4 | Pec Deck (Machine) | 1 | 3.8 reps | @10 |
| 5 | Incline Bench Press (Smith Machine) | 1 | 3.8 reps | @10 |
| 6 | Shoulder Press (Machine) | 2 | 3.8 reps | @10 |
| 7 | Lateral Raise (Cable) | 1 | 3.8 reps | @10 |
| 8 | Lat Pulldown | 1 | 3.8 reps | @10 |
| 9 | Pullover (Machine) | 1 | 3.8 reps | @10 |
| 10 | Chest Supported Row (Machine) | 1 | 3.8 reps | @10 |
| 11 | Leg Extension | 1 | 3.8 reps | @10 |
| 12 | Lying Leg Curl | 1 | 3.8 reps | @10 |
| 13 | Hip Adductor (Machine) | 1 | 3.8 reps | @10 |
| 14 | Calf Raise (Machine) | 1 | 3.8 reps | @10 |
| 15 | Single Leg Press | 1 | 3.8 reps | @10 |
| 16 | Romanian Deadlift (Barbell) | 1 | 5 reps | @10 |
| 1 | 3 reps | @10 | ||
| 17 | Hip Thrust (Machine) | 1 | 3 reps | @10 |
| 1 | 1 rep | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 3.8 reps | @10 |
| 2 | Pec Deck (Machine) | 2 | 3.8 reps | @10 |
| 3 | Lat Pulldown | 1 | 3.8 reps | @10 |
| 4 | Pullover (Machine) | 1 | 3.8 reps | @10 |
| 5 | Chest Supported Row (Machine) | 1 | 3.8 reps | @10 |
| 6 | Shoulder Press (Machine) | 1 | 3.8 reps | @10 |
| 7 | Lateral Raise (Cable) | 2 | 3.8 reps | @10 |
| 8 | Leg Extension | 1 | 3.8 reps | @10 |
| 9 | Lying Leg Curl | 1 | 3.8 reps | @10 |
| 10 | Hip Adductor (Machine) | 1 | 3.8 reps | @10 |
| 11 | Calf Raise (Machine) | 2 | 3.8 reps | @10 |
| 12 | Single Leg Press | 1 | 3.8 reps | @10 |
| 13 | Romanian Deadlift (Barbell) | 1 | 3 reps | @10 |
| 1 | 1 rep | @10 | ||
| 14 | Hip Thrust (Machine) | 1 | 5 reps | @10 |
| 1 | 3 reps | @10 | ||
| 15 | Dip (Weighted) | 1 | 3.8 reps | @10 |
| 16 | Preacher Curl (Dumbbell) | 1 | 3.8 reps | @10 |
| 17 | Single Arm Tricep Extension (Cable) | 1 | 3.8 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Extension | 2 | 3.8 reps | @10 |
| 2 | Lying Leg Curl | 1 | 3.8 reps | @10 |
| 3 | Hip Adductor (Machine) | 1 | 3.8 reps | @10 |
| 4 | Calf Raise (Machine) | 2 | 3.8 reps | @10 |
| 5 | Single Leg Press | 1 | 3.8 reps | @10 |
| 6 | Romanian Deadlift (Barbell) | 1 | 5 reps | @10 |
| 1 | 3 reps | @10 | ||
| 7 | Hip Thrust (Machine) | 1 | 3 reps | @10 |
| 1 | 1 rep | @10 | ||
| 8 | Shoulder Press (Machine) | 2 | 3.8 reps | @10 |
| 9 | Lateral Raise (Cable) | 1 | 3.8 reps | @10 |
| 10 | Dip (Weighted) | 1 | 3.8 reps | @10 |
| 11 | Preacher Curl (Dumbbell) | 1 | 3.8 reps | @10 |
| 12 | Single Arm Tricep Extension (Cable) | 1 | 3.8 reps | @10 |
| 13 | Pec Deck (Machine) | 1 | 3.8 reps | @10 |
| 14 | Incline Bench Press (Smith Machine) | 2 | 3.8 reps | @10 |
| 15 | Lat Pulldown | 1 | 3.8 reps | @10 |
| 16 | Pullover (Machine) | 1 | 3.8 reps | @10 |
| 17 | Chest Supported Row (Machine) | 1 | 3.8 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 1 | 3.8 reps | @10 |
| 2 | Preacher Curl (Dumbbell) | 1 | 3.8 reps | @10 |
| 3 | Single Arm Tricep Extension (Cable) | 2 | 3.8 reps | @10 |
| 4 | Pec Deck (Machine) | 1 | 3.8 reps | @10 |
| 5 | Incline Bench Press (Smith Machine) | 1 | 3.8 reps | @10 |
| 6 | Shoulder Press (Machine) | 2 | 3.8 reps | @10 |
| 7 | Lateral Raise (Cable) | 1 | 3.8 reps | @10 |
| 8 | Lat Pulldown | 1 | 3.8 reps | @10 |
| 9 | Pullover (Machine) | 1 | 3.8 reps | @10 |
| 10 | Chest Supported Row (Machine) | 1 | 3.8 reps | @10 |
| 11 | Leg Extension | 1 | 3.8 reps | @10 |
| 12 | Lying Leg Curl | 1 | 3.8 reps | @10 |
| 13 | Hip Adductor (Machine) | 1 | 3.8 reps | @10 |
| 14 | Calf Raise (Machine) | 1 | 3.8 reps | @10 |
| 15 | Single Leg Press | 1 | 3.8 reps | @10 |
| 16 | Romanian Deadlift (Barbell) | 1 | 5 reps | @10 |
| 1 | 3 reps | @10 | ||
| 17 | Hip Thrust (Machine) | 1 | 3 reps | @10 |
| 1 | 1 rep | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Fbeod science based program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Fbeod science based program is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Fbeod science based program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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