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Fb

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Program Description

Dive into the Fb program, a focused one-week workout designed for serious lifters looking to maximize their gains in just one day a week. This program features a variety of targeted exercises, including the Barbell Bench Press and Incline Smith Machine Press, to build strength in your chest, triceps, and shoulders. With a mix of machines and free weights, you'll engage multiple muscle groups effectively, ensuring a balanced approach to your training. Get ready to challenge yourself and see results with this efficient and powerful routine!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Oct 14, 2025 08:02
  • Last Edited
    Oct 14, 2025 08:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Chest
11.3%
Upper Back
9.6%
Front Delts
8.5%
Quadriceps
8.5%
Middle Delts
6.8%
Biceps
6.8%
Glutes
6.8%
Abs
5.6%
Hamstrings
4.5%
Rear Delts
3.4%
Abductors
3.4%
Lats
2.8%
Calves
2.8%
Adductors
2.8%
Lower Back
2.3%
Forearms
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Incline Bench Press (Smith Machine)
2
6-12 reps
-
3
Single Arm Tricep Extension (Cable)
1
6-12 reps
-
4
Overhead Tricep Extension (Cable)
1
6-12 reps
-
5
Preacher Curl
1
6-12 reps
-
6
Hammer Curl (Cable)
1
6-12 reps
-
7
Lat Pulldown (Neutral Grip)
1
6-12 reps
-
8
Kelso Shrug
2
6-12 reps
-
9
Hip Extension
1
6-12 reps
-
10
Russian Twist
1
6-12 reps
-
11
Kneeling Cable Crunches
1
6-12 reps
-
12
Lateral Raise (Cable)
1
6-12 reps
-
13
Shoulder Press (Machine)
1
6-12 reps
-
14
Reverse Pec Deck
1
6-12 reps
-
15
Leg Extension
2
6-12 reps
-
16
Leg Press (45 Degrees)
1
6-12 reps
-
17
Hamstring Curl
1
6-12 reps
-
18
Calf Raise (Leg Press)
1
6-12 reps
-
19
Hip Abductor (Machine)
1
6-12 reps
-
20
Hip Adductor (Machine)
1
6-12 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-12 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
6-12 Reps
-
3
Single Arm Tricep Extension (Cable)
1 Set
6-12 Reps
-
4
Overhead Tricep Extension (Cable)
1 Set
6-12 Reps
-
5
Preacher Curl
1 Set
6-12 Reps
-
6
Hammer Curl (Cable)
1 Set
6-12 Reps
-
7
Lat Pulldown (Neutral Grip)
1 Set
6-12 Reps
-
8
Kelso Shrug
2 Sets
6-12 Reps
-
9
Hip Extension
1 Set
6-12 Reps
-
10
Russian Twist
1 Set
6-12 Reps
-
11
Kneeling Cable Crunches
1 Set
6-12 Reps
-
12
Lateral Raise (Cable)
1 Set
6-12 Reps
-
13
Shoulder Press (Machine)
1 Set
6-12 Reps
-
14
Reverse Pec Deck
1 Set
6-12 Reps
-
15
Leg Extension
2 Sets
6-12 Reps
-
16
Leg Press (45 Degrees)
1 Set
6-12 Reps
-
17
Hamstring Curl
1 Set
6-12 Reps
-
18
Calf Raise (Leg Press)
1 Set
6-12 Reps
-
19
Hip Abductor (Machine)
1 Set
6-12 Reps
-
20
Hip Adductor (Machine)
1 Set
6-12 Reps
-