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Fbeod

by Ved P.
1 athletes joined

Program Description

**Fbeod** is a comprehensive 9-week training program designed to challenge your strength and endurance with 9 workouts each week. This program incorporates a variety of exercises targeting all major muscle groups, including the chest, back, legs, and arms, using both machines and free weights. With a focus on progressive overload, you'll build muscle and improve your overall fitness. Each session is structured to maximize your time in the gym while ensuring you stay motivated and engaged throughout your journey. Get ready to transform your physique and push your limits!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jun 29, 2025 08:15
  • Last Edited
    Jul 10, 2025 01:15

Summary

Embark on a transformative 9-week journey with the Fbeod program, designed for those ready to elevate their strength and conditioning. Committing just one day a week, you'll engage in a diverse range of exercises targeting all major muscle groups, including the chest, back, legs, and arms. Each session incorporates both free weights and machines, ensuring a balanced approach to muscle development. With a focus on high-intensity sets and effective techniques, this program is perfect for lifters looking to maximize their results while fitting into a busy schedule. Get ready to redefine your limits!
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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
Incline Bench Press (Smith Machine)
1
4.8 reps
RPE 10
2
Pec Deck (Machine)
1
4.8 reps
RPE 10
3
T-Bar Row
1
4.8 reps
RPE 10
4
Keenan Flaps
1
4.8 reps
RPE 10
5
Sagittal Flap
1
4.8 reps
RPE 10
6
Leg Curl
1
4.8 reps
RPE 10
7
Leg Extension
1
4.8 reps
RPE 10
8
JM Press
1
4.8 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
4.8 reps
RPE 10
10
90/90 Hip Flow
1
4.8 reps
RPE 10
11
Preacher Hammer Curl
1
4.8 reps
RPE 10
12
Lateral raises
1
4.8 reps
RPE 10
13
Shoulder Press (Machine)
1
4.8 reps
RPE 10
14
Reverse Pec Deck
1
4.8 reps
RPE 10
15
Seated Calf Raise
1
4.8 reps
RPE 10
16
Forearm supination
1
4.8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4.8 reps
RPE 10
2
Pec Deck (Machine)
1
4.8 reps
RPE 10
3
T-Bar Row
1
4.8 reps
RPE 10
4
Keenan Flaps
1
4.8 reps
RPE 10
5
Sagittal Flap
1
4.8 reps
RPE 10
6
Leg Curl
1
4.8 reps
RPE 10
7
Leg Extension
1
4.8 reps
RPE 10
8
JM Press
1
4.8 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
4.8 reps
RPE 10
10
90/90 Hip Flow
1
4.8 reps
RPE 10
11
Preacher Hammer Curl
1
4.8 reps
RPE 10
12
Lateral raises
1
4.8 reps
RPE 10
13
Shoulder Press (Machine)
1
4.8 reps
RPE 10
14
Reverse Pec Deck
1
4.8 reps
RPE 10
15
Seated Calf Raise
1
4.8 reps
RPE 10
16
Forearm supination
1
4.8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4.8 reps
RPE 10
2
Pec Deck (Machine)
1
4.8 reps
RPE 10
3
T-Bar Row
1
4.8 reps
RPE 10
4
Keenan Flaps
1
4.8 reps
RPE 10
5
Sagittal Flap
1
4.8 reps
RPE 10
6
Leg Curl
1
4.8 reps
RPE 10
7
Leg Extension
1
4.8 reps
RPE 10
8
JM Press
1
4.8 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
4.8 reps
RPE 10
10
90/90 Hip Flow
1
4.8 reps
RPE 10
11
Preacher Hammer Curl
1
4.8 reps
RPE 10
12
Lateral raises
1
4.8 reps
RPE 10
13
Shoulder Press (Machine)
1
4.8 reps
RPE 10
14
Reverse Pec Deck
1
4.8 reps
RPE 10
15
Seated Calf Raise
1
4.8 reps
RPE 10
16
Forearm supination
1
4.8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4.8 reps
RPE 10
2
Pec Deck (Machine)
1
4.8 reps
RPE 10
3
T-Bar Row
1
4.8 reps
RPE 10
4
Keenan Flaps
1
4.8 reps
RPE 10
5
Sagittal Flap
1
4.8 reps
RPE 10
6
Leg Curl
1
4.8 reps
RPE 10
7
Leg Extension
1
4.8 reps
RPE 10
8
JM Press
1
4.8 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
4.8 reps
RPE 10
10
90/90 Hip Flow
1
4.8 reps
RPE 10
11
Preacher Hammer Curl
1
4.8 reps
RPE 10
12
Lateral raises
1
4.8 reps
RPE 10
13
Shoulder Press (Machine)
1
4.8 reps
RPE 10
14
Reverse Pec Deck
1
4.8 reps
RPE 10
15
Seated Calf Raise
1
4.8 reps
RPE 10
16
Forearm supination
1
4.8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4.8 reps
RPE 10
2
Pec Deck (Machine)
1
4.8 reps
RPE 10
3
T-Bar Row
1
4.8 reps
RPE 10
4
Keenan Flaps
1
4.8 reps
RPE 10
5
Sagittal Flap
1
4.8 reps
RPE 10
6
Leg Curl
1
4.8 reps
RPE 10
7
Leg Extension
1
4.8 reps
RPE 10
8
JM Press
1
4.8 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
4.8 reps
RPE 10
10
90/90 Hip Flow
1
4.8 reps
RPE 10
11
Preacher Hammer Curl
1
4.8 reps
RPE 10
12
Lateral raises
1
4.8 reps
RPE 10
13
Shoulder Press (Machine)
1
4.8 reps
RPE 10
14
Reverse Pec Deck
1
4.8 reps
RPE 10
15
Seated Calf Raise
1
4.8 reps
RPE 10
16
Forearm supination
1
4.8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4.8 reps
RPE 10
2
Pec Deck (Machine)
1
4.8 reps
RPE 10
3
T-Bar Row
1
4.8 reps
RPE 10
4
Keenan Flaps
1
4.8 reps
RPE 10
5
Sagittal Flap
1
4.8 reps
RPE 10
6
Leg Curl
1
4.8 reps
RPE 10
7
Leg Extension
1
4.8 reps
RPE 10
8
JM Press
1
4.8 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
4.8 reps
RPE 10
10
90/90 Hip Flow
1
4.8 reps
RPE 10
11
Preacher Hammer Curl
1
4.8 reps
RPE 10
12
Lateral raises
1
4.8 reps
RPE 10
13
Shoulder Press (Machine)
1
4.8 reps
RPE 10
14
Reverse Pec Deck
1
4.8 reps
RPE 10
15
Seated Calf Raise
1
4.8 reps
RPE 10
16
Forearm supination
1
4.8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4.8 reps
RPE 10
2
Pec Deck (Machine)
1
4.8 reps
RPE 10
3
T-Bar Row
1
4.8 reps
RPE 10
4
Keenan Flaps
1
4.8 reps
RPE 10
5
Sagittal Flap
1
4.8 reps
RPE 10
6
Leg Curl
1
4.8 reps
RPE 10
7
Leg Extension
1
4.8 reps
RPE 10
8
JM Press
1
4.8 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
4.8 reps
RPE 10
10
90/90 Hip Flow
1
4.8 reps
RPE 10
11
Preacher Hammer Curl
1
4.8 reps
RPE 10
12
Lateral raises
1
4.8 reps
RPE 10
13
Shoulder Press (Machine)
1
4.8 reps
RPE 10
14
Reverse Pec Deck
1
4.8 reps
RPE 10
15
Seated Calf Raise
1
4.8 reps
RPE 10
16
Forearm supination
1
4.8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4.8 reps
RPE 10
2
Pec Deck (Machine)
1
4.8 reps
RPE 10
3
T-Bar Row
1
4.8 reps
RPE 10
4
Keenan Flaps
1
4.8 reps
RPE 10
5
Sagittal Flap
1
4.8 reps
RPE 10
6
Leg Curl
1
4.8 reps
RPE 10
7
Leg Extension
1
4.8 reps
RPE 10
8
JM Press
1
4.8 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
4.8 reps
RPE 10
10
90/90 Hip Flow
1
4.8 reps
RPE 10
11
Preacher Hammer Curl
1
4.8 reps
RPE 10
12
Lateral raises
1
4.8 reps
RPE 10
13
Shoulder Press (Machine)
1
4.8 reps
RPE 10
14
Reverse Pec Deck
1
4.8 reps
RPE 10
15
Seated Calf Raise
1
4.8 reps
RPE 10
16
Forearm supination
1
4.8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4.8 reps
RPE 10
2
Pec Deck (Machine)
1
4.8 reps
RPE 10
3
T-Bar Row
1
4.8 reps
RPE 10
4
Keenan Flaps
1
4.8 reps
RPE 10
5
Sagittal Flap
1
4.8 reps
RPE 10
6
Leg Curl
1
4.8 reps
RPE 10
7
Leg Extension
1
4.8 reps
RPE 10
8
JM Press
1
4.8 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
4.8 reps
RPE 10
10
90/90 Hip Flow
1
4.8 reps
RPE 10
11
Preacher Hammer Curl
1
4.8 reps
RPE 10
12
Lateral raises
1
4.8 reps
RPE 10
13
Shoulder Press (Machine)
1
4.8 reps
RPE 10
14
Reverse Pec Deck
1
4.8 reps
RPE 10
15
Seated Calf Raise
1
4.8 reps
RPE 10
16
Forearm supination
1
4.8 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
4.8 Reps
@10
2
Pec Deck (Machine)
1 Set
4.8 Reps
@10
3
T-Bar Row
1 Set
4.8 Reps
@10
4
Keenan Flaps
1 Set
4.8 Reps
@10
5
Sagittal Flap
1 Set
4.8 Reps
@10
6
Leg Curl
1 Set
4.8 Reps
@10
7
Leg Extension
1 Set
4.8 Reps
@10
8
JM Press
1 Set
4.8 Reps
@10
9
Preacher Curl (Dumbbell)
1 Set
4.8 Reps
@10
10
90/90 Hip Flow
1 Set
4.8 Reps
@10
11
Preacher Hammer Curl
1 Set
4.8 Reps
@10
12
Lateral raises
1 Set
4.8 Reps
@10
13
Shoulder Press (Machine)
1 Set
4.8 Reps
@10
14
Reverse Pec Deck
1 Set
4.8 Reps
@10
15
Seated Calf Raise
1 Set
4.8 Reps
@10
16
Forearm supination
1 Set
4.8 Reps
@10