Fbeod science based program

Equally planned workout program to gain the most amount of muscle in the shortest time possible while using mechanical tension type training.

This program mixed up a bit of bodybuilding and powerbuilding by doing heavy ass exercises and using progressive overload as our main key to gain muscle. 

This program is based on my volume I do for my workouts as a natty and advanced lifter. For this program to succeed I suggest that you align the volume with some that you can progress on.

The exercises for this program will not match everybody’s liking and you can switch these up to as long as you don’t activate the same muscle regions on and on in the same workout.

If you feel that you don’t have the time for these exercises you could switch out the iso type exercises and go for some more compound lifts 

Hope you enjoy!

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Dip (Weighted)

Preacher Curl (Dumbbell)

Single Arm Tricep Extension (Cable)

Pec Deck (Machine)

Incline Bench Press (Smith Machine)

Shoulder Press (Machine)

Lateral Raise (Cable)

Lat Pulldown

Pullover (Machine)

Chest Supported Row (Machine)

Leg Extension

Lying Leg Curl

Hip Adductor (Machine)

Calf Raise (Machine)

Single Leg Press

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Arm focused

Pec and back focus

Leg focus 

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