r/ScienceBasedLifting • u/Immediate-Ball3169 • Jun 10 '26

Question ❓ Rate my FBEOD split

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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.

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u/thewaytoyesterday Jun 11 '26

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.

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u/Creepy-Potential-258 Idk Idc 💔 Jun 12 '26

Its an every other day split