Full body · 3 days
Three training days, the whole body every time.
Reps: 8–12 per set (goal muscle building, like the template in the app).
Rest: 2 minutes for compound lifts and 1.5 minutes for isolation lifts (the app’s default for muscle building, adjustable there). Add reps first, then weight, as the AI coach in the app suggests.
Beginner
Guided machines, fewer exercises and sets.
Three training days, each one trains the whole body: legs, chest, back, shoulders and abs. There is a rest day between workouts. A, B and C have different exercises.
The beginner level uses guided machines with 2–3 sets per exercise. This is the classic start: little effort, every muscle group several times a week.
You train A, B and C in rotation. The exercises stay the same for 6–8 weeks.
Full body A
| Exercise | Sets |
|---|---|
| Sled 45° Leg Press | 3 |
| Lever Chest Press (Weight Stack) | 3 |
| Lever Seated Row | 3 |
| Lever Shoulder Press | 2 |
| Crunch Floor | 2 |
Full body B
| Exercise | Sets |
|---|---|
| Lever Hip Extension v. 2 | 3 |
| Lever Incline Chest Press | 3 |
| Lever Front Pulldown | 3 |
| Leg Extension | 2 |
| Lever Bicep Curl | 2 |
| Lever Triceps Extension | 2 |
Full body C
| Exercise | Sets |
|---|---|
| Smith Squat | 3 |
| Incline Push-up | 3 |
| Cable Seated Row | 3 |
| Cable Lateral Raise | 2 |
| Lever Seated Leg Curl | 3 |
| Cable Kneeling Crunch | 2 |
Advanced
Free weights, more volume.
Three training days, each one trains the whole body. A, B and C have different exercises.
The advanced level uses free weights with 2–3 sets per exercise. Good if you have little time but want to train every muscle group several times a week.
You train A, B and C in rotation. The exercises stay the same for 6–8 weeks.
Full body A
| Exercise | Sets |
|---|---|
| Barbell High Bar Squat | 3 |
| Bench Press Barbell | 3 |
| Barbell Bent Over Row | 3 |
| Dumbbell Seated Shoulder Press | 3 |
| Hanging Leg Raise | 3 |
Full body B
| Exercise | Sets |
|---|---|
| Barbell Romanian Deadlift | 3 |
| Dumbbell Incline Bench Press | 3 |
| Lat Pulldown Wide Grip | 3 |
| Dumbbell Lunge | 3 |
| Dumbbell Biceps Curl | 2 |
| Cable Pushdown (with Rope Attachment) | 2 |
Full body C
| Exercise | Sets |
|---|---|
| Sled 45° Leg Press | 3 |
| Push-up | 3 |
| Cable Seated Row | 3 |
| Dumbbell Lateral Raise | 3 |
| Lever Lying Leg Curl | 3 |
| Crunch Floor | 3 |
How to start the plan in fbe
Home → Training plans → pick a template → pick a level. Your home screen then shows what is on today.
Download on the App Store