Upper/Lower · 4 days
Four training days: two upper-body, two lower-body.
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.
Four training days: upper body twice (chest, back, shoulders, arms) and lower body twice (legs, glutes, calves, abs). A and B have different exercises.
The beginner level uses guided machines with 2–3 sets per exercise. Every muscle group is trained twice a week – a good rhythm for learning and growing.
You train A and B in rotation. The exercises stay the same for 6–8 weeks.
Upper A
| Exercise | Sets |
|---|---|
| Lever Chest Press (Weight Stack) | 3 |
| Lever Seated Row | 3 |
| Lever Shoulder Press | 3 |
| Lever Front Pulldown | 3 |
| Lever Triceps Extension | 2 |
| Lever Bicep Curl | 2 |
Lower A
| Exercise | Sets |
|---|---|
| Sled 45° Leg Press | 3 |
| Lever Seated Leg Curl | 3 |
| Leg Extension | 3 |
| Lever Standing Calf Raise | 3 |
| Cable Kneeling Crunch | 2 |
Upper B
| Exercise | Sets |
|---|---|
| Lever Incline Chest Press | 3 |
| Assisted Pull-up | 3 |
| Reverse Fly Seated | 2 |
| Lever High Row | 3 |
| Cable Lateral Raise | 2 |
| Cable Pushdown (with Rope Attachment) | 2 |
Lower B
| Exercise | Sets |
|---|---|
| Smith Squat | 3 |
| Lever Hip Extension v. 2 | 3 |
| Lever Lying Leg Curl | 3 |
| Sled 45° Calf Press | 3 |
| Crunch Floor | 2 |
Advanced
Free weights, more volume.
Four training days: upper body twice, lower body twice. A and B have different exercises.
The advanced level uses free weights with 3–4 sets per exercise. Every muscle group is trained twice a week with enough rest in between.
You train A and B in rotation. The exercises stay the same for 6–8 weeks.
Upper A
| Exercise | Sets |
|---|---|
| Bench Press Barbell | 4 |
| Barbell Bent Over Row | 4 |
| Dumbbell Seated Shoulder Press | 3 |
| Lat Pulldown Wide Grip | 3 |
| Cable Pushdown (with Rope Attachment) | 3 |
| Barbell Curl | 3 |
Lower A
| Exercise | Sets |
|---|---|
| Barbell High Bar Squat | 4 |
| Barbell Romanian Deadlift | 3 |
| Sled 45° Leg Press | 3 |
| Lever Lying Leg Curl | 3 |
| Lever Seated Calf Raise | 4 |
| Hanging Leg Raise | 3 |
Upper B
| Exercise | Sets |
|---|---|
| Dumbbell Incline Bench Press | 3 |
| Pull-up | 3 |
| Dumbbell Lateral Raise | 3 |
| Cable Seated Row | 3 |
| Lever Seated Fly | 3 |
| Dumbbell Hammer Curl | 3 |
Lower B
| Exercise | Sets |
|---|---|
| Barbell Glute Bridge | 3 |
| Dumbbell Lunge | 3 |
| Leg Extension | 3 |
| Lever Seated Leg Curl | 3 |
| Barbell Standing Calf Raise | 4 |
| 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