FPS Wellness
BodybuildingFPS Full Body — Every Other Day Split
Introducing the FPS Full Body Every Other Day Split.
Built for the lifter who wants to fully maximize the benefits of high-frequency training, this program provides the highest training frequency of any FPS Hypertrophy program, allowing you to train each muscle group an average of 3.5 times per week.
The program consists of one full-body session performed every other day, with a full rest day between each training session. Rather than following a traditional seven-day training week, you simply alternate between training and recovery days.
This structure allows you to expose each muscle group to a hypertrophic stimulus frequently while providing a dedicated recovery day between every session.
Throughout the program, you can expect approximately 3–5 hard working sets per muscle group per week. Total weekly volume is slightly lower than the Upper/Lower programs to account for the increased frequency at which each muscle group is trained.
Exercise selection, volume, and progression are structured around maximizing hypertrophy while allowing you to get the most out of every session.
The objective is straightforward: train hard, train frequently, recover, and progress.
Learn. Apply. Improve.
1 sessions per week
Must use App app to view and log training
Program Training
A
Seated Chest Fly (Machine Or Cable)
B
Neutral grip chest press
C
Unilateral Cable Tricep Pushdown
D
Facing Away Unilateral Cable Bicep Curl
E
Top Half Pronated Curl
F
Hip Adductor Machine
G
Leg Extension
H
Lateral Raise (Machine/Cable/Dumbell)
I
Wide Grip Lat Pulldown
J
Chest Supported Neutral Grip Row
K
Chest Supported Upper Back Row
L
Unilateral Seated Leg Curl
M
Stiff-legged Deadlift (Barbell/Dumbell/Machine/Cable)
N
Calf Press
O
Leg Press
A
Seated Chest Fly (Machine Or Cable)
B
Neutral grip chest press
C
Unilateral Cable Tricep Pushdown
D
Facing Away Unilateral Cable Bicep Curl
E
Top Half Pronated Curl
F
Hip Adductor Machine
G
Leg Extension
H
Lateral Raise (Machine/Cable/Dumbell)
I
Wide Grip Lat Pulldown
J
Chest Supported Neutral Grip Row
K
Chest Supported Upper Back Row
L
Unilateral Seated Leg Curl
M
Stiff-legged Deadlift (Barbell/Dumbell/Machine/Cable)
N
Calf Press
O
Leg Press
A
Seated Chest Fly (Machine Or Cable)
B
Neutral grip chest press
C
Unilateral Cable Tricep Pushdown
D
Facing Away Unilateral Cable Bicep Curl
E
Top Half Pronated Curl
F
Hip Adductor Machine
G
Leg Extension
H
Lateral Raise (Machine/Cable/Dumbell)
I
Wide Grip Lat Pulldown
J
Chest Supported Neutral Grip Row
K
Chest Supported Upper Back Row
L
Unilateral Seated Leg Curl
M
Stiff-legged Deadlift (Barbell/Dumbell/Machine/Cable)
N
Calf Press
O
Leg Press
A
Seated Chest Fly (Machine Or Cable)
B
Neutral grip chest press
C
Unilateral Cable Tricep Pushdown
D
Facing Away Unilateral Cable Bicep Curl
E
Top Half Pronated Curl
F
Hip Adductor Machine
G
Leg Extension
H
Lateral Raise (Machine/Cable/Dumbell)
I
Wide Grip Lat Pulldown
J
Chest Supported Neutral Grip Row
K
Chest Supported Upper Back Row
L
Unilateral Seated Leg Curl
M
Stiff-legged Deadlift (Barbell/Dumbell/Machine/Cable)
N
Calf Press
O
Leg Press
