“Necessity is the mother of invention” — the timeless proverb is again proved right by a meta employee and bodybuilder.

He is Matthew Carmona, who, according to a June 10 Instagram post by Men's Active, “is a NASM-certified competitive bodybuilder based in Los Angeles who works full-time in tech at Meta. He placed at the 2025 California Championships and is currently nine weeks out from his next competition, training and dieting around a demanding professional schedule without outsourcing either.”

From that constraint, he produced Carmona OS. This is a “training app he built for himself after failing to find a system that adapted to a real week rather than an idealized one.”

Carmona built this with real programming and progression, and it is designed to provide feedback after every session, and workouts that fit inside 45 minutes when that's all the time available.

Driven by his own demand, the Meta employee created the technology, used it, and is now opening it to others.

According to the post, “his current prep reflects the same logic. Carb timing structured around training output — lower intake through the day, larger servings post-workout — with visible core definition improving week by week. Decline machine press, cable flies, farmer's carries. Nothing exotic. Everything deliberate”.

Apart from the app, it is time to see how Carmona trains for fitness.

Meta employee Matthew Carmona’s workouts

Carmona often shares his workout routine on Instagram.

For instance, on June 11, the Meta employee shared a post saying, “7.5 weeks out! At the stage where I’m starting to look bigger—even as I drop weight. Biology is crazy. This photo is at the end of my chest and biceps workout. A legendary Carmona pump.”

The workout that he shared,

• Decline press: 2×20, 2×15
• High-to-low machine flies: 4×15
• Cable crossovers: 4×15
• Flat-bench machine press: 3×10
• Narrow-grip chest press: 3×10
• Hammer preacher curls: 3×10/side
• Straight-bar curls: 3×10.

On June 2, he shared his core workouts, which include:

• Farmer’s carries: 3×50 m
• Machine oblique twists: 3×12/ side
• Cable crunches: 3×15.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil