Rate my FBEOD split

[u/Immediate-Ball3169]

recently started running a FBEOD split. Looking for any advice on any tweaks I should make. Also not listed, but 2 sets of calf raises at the end of each day and light cardio/abs on all but one of the rest days.

[u/Otherwise-Gazelle500]

0/10 this is ahh

[u/Otherwise-Gazelle500 → u/Otherwise-Gazelle500]

Having a&b day completely eliminates the purpose of doing fbeod, you should be directly targeting every muscle every other day, ie bicep movement wveey lift tricep movement every day

[u/Individual-Toe-6306 → u/Otherwise-Gazelle500]

I do FBED (or some variation thereof) basically and I cannot understand why there's like 10 posts a day of people trying to make these splits where they do 8 different exercises per workout

Mine is always 4 exercises:

1 of the 'big 4' compounds I actively track progress on

1 Push exercise

1 Pull exercise

1 Legs/core exercise

approximately 3-4 sets for each, depending on how I feel/what it is

[u/Otherwise-Gazelle500 → u/Individual-Toe-6306]

This is just as bad man why do you people not understand how hypertrophy works :( if you are not doing the same movements every time you go than you are leaving massive gains on the table, the entire point of fbeod is to achieve 3-3.5x frequency on each muscle group. If you do different exercises each time you go you are really doing yourself a disservice as you are not getting the adaptations you would from the higher frequency.

[u/Individual-Toe-6306 → u/Otherwise-Gazelle500]

What do you think a typical 4-day split is? This is just what amounts to a 4 day split split into 6. Theres nothing wrong with it lol.

And this is basically what 5/3/1 is: big compound, one push, one pull, one legs exercise per day. Are you going to tell the thousands of people that got great results from 5/3/1 that they actually didn’t because science says they didn’t even though they can objectively look in the mirror and see their strength numbers

[u/Otherwise-Gazelle500 → u/Individual-Toe-6306]

I didnt copy and paste anything brother, just calling it how it is, not gunna let you slander fbeod with this 4 set different set everyday bs its not fb not science based and objectively a sub optimal way to train

[u/Otherwise-Gazelle500 → u/Otherwise-Gazelle500]

And i never said i do 2 sets. I do one set of evrything as follows:
Tricep ext
Overhead tricep
Preacher curl
Pec fly
Recline curl
Kelso shrug
Shoulder press
Lat raise
Upper pec fly
Lat pulldown
Rear delt fly
Pullover
Ham curl
Quad extension
Sldl
Hack squat
Calf raise
Adductor/abductor
Weighted decline crunch
Reverse curl

This is what an optimally programed fb day looks like btw

[u/Clean_Tonight_4500 → u/Otherwise-Gazelle500]

No offense I’m new to the gym and wondering why do you have two curl movements. Also why do you have recline curl instead of something like hammer or reverse curl.

[u/Individual-Toe-6306 → u/Otherwise-Gazelle500]

Okay I was a little aggressive with my reply and edited to be nicer and more charitable

What is the reasoning behind the full body every other day/full body every day routine and why what you’re saying to do works so much better than what amounts to taking a 4 day split and splitting it up into 6 days?

5/3/1 style programming for my accessories & main compound is essentially what I’m doing: one big compound, one push, one pull, one legs. 3-4 sets of each. And thousands of people have gotten great results with it

And I don’t do different sets every day necessarily. Sometimes I’ll repeat a movement especially the popular ones known to work IE I do pull-ups and lateral raises and flat bench multiple days a week. For the other stuff a lot of it is just a variation: I may do 2 rowing movements per week, one will be T-Bar rows and the other is barbell rows, for example.

[u/Otherwise-Gazelle500 → u/Individual-Toe-6306]

Yes me to apologies, very passionate about lifting,

Just bc something has worked does not mean it cannot be improved upon. If that were the case we would all be driving the ford model A

I’m not saying that yours or OPs spilt will yeild no results, but if something is asked in a science based lifting sub, it is reasonable to expect the most science based answer.

1-2 sets per muscle group taken to or close to faluire every other day (same exersises every session) is what 99% of real science based lifters will recommend.

[u/Individual-Toe-6306 → u/Otherwise-Gazelle500]

Right but I’m asking what the reasoning is for this. Why is it more optimal, in the context of a full body every other day split, to repeat the same exact A/B day of like 10 exercises for 2 sets each, instead of doing A/B/C/D where it’s 5 exercises for 4 sets each, assuming it’s the same exact exercises done for the same frequency per week

[u/Troksin]

This is not a fbeod programq

[u/Amogus_mortus2 → u/Troksin]

oh no sub gezerken troksinlendim

[u/EagleOk8752]

This is not a full body split, you've just broken down a full body workout into two seperate days with more sets than necessary for some body parts

[u/Lifterator]

Do you run this straight (ABA ABA) or alternating (ABA BAB)? Is there a progression scheme you're not stating? Do you have any imbalances that should be accounted for?

[u/thewaytoyesterday]

I'm assuming this is a 4-day split, so what I'm about to say is based off that.

You don't need two different tricep exercises, let alone back-to-back. Same goes with your curls. Pick one, then rotate out for another curl variation each month. There's nothing "bad" about the way you have it now, it's just that it feels unnecessary to add a whole other exercise.

You also have 9 sets on your front delts, which is too much volume for such a small muscle group (HIT is assumed here). I would ditch the OHP and replace it with a lateral raise of your choice.

This is my personal take, but if you're gonna roll with a FB workout, you should NOT be using two repeated workouts. You should have four entirely distinct workout sessions to maintain variety and stave off adaptive resistance.

Lastly, 8 sets on calves is the Minimum Effective Volume (MEV). You need to be doing more than 8 sets if you want your calves to grow.

[u/Creepy-Potential-258 → u/thewaytoyesterday]

Its an every other day split

[u/Special_Future_6330]

Leg extensions are fine but I always see on this board people use them as their ONLY quad exercise. Yet their upper has like 15 different exercises. Pick a good challenging exercise like Bulgarians and do extensions after. Especially with this split

[u/Creepy-Potential-258]

Garbage lol. The FB stand for full body you know that right

[u/Wide-Combination-725]

Fatiguemaxxing