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Hard Body Blueprint - FST-7
Bulking
Advanced
Machine strength
Plan Details
The Hard Body Blueprint - FST-7 routine by BYUFanatic is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a slightly modified version of the routine developed by Hany Rambod.
Routine detail
Mon
Back + Triceps
Est. 89 min
13 exercises
Band Upright Row
3 Sets x 10 Reps
Stationary Bike
1 Set
Push-Up
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Low Wide Bar Cable Row
3 Sets x 10 Reps
Cable Shoulder Extension
7 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
7 Sets x 10 Reps
Tue
Shoulders + Biceps
Est. 93 min
12 exercises
Stationary Bike
1 Set
Push-Up
3 Sets x 10 Reps
Band Upright Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Front Raise
3 Sets x 10 Reps
Cable Lateral Raise
7 Sets x 10 Reps
Barbell Spider Curl
7 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Rope Hammer Curl
7 Sets x 10 Reps
Wed
Legs + Abs
Est. 127 min
15 exercises
Treadmill Running
1 Set
Air Squats
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Hack Squat
3 Sets x 10 Reps
Machine Leg Press
7 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
7 Sets x 10 Reps
Reverse Crunch
4 Sets x 15 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
V-Up
4 Sets x 15 Reps
Mountain Climber
4 Sets x 100 Reps
Thu
Chest + Calves
Est. 85 min
11 exercises
Stationary Bike
1 Set
Band Upright Row
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Incline Chest Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
7 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Calf Press
4 Sets x 15 Reps
Machine Seated Calf Raise
7 Sets x 15 Reps
Fri
Biceps + Triceps
Est. 92 min
12 exercises
Stationary Bike
1 Set
Push-Up
3 Sets x 10 Reps
Band Upright Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
7 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Barbell Spider Curl
7 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
7 Sets x 10 Reps
