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Hard Body Blueprint - FST-7
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Hard Body Blueprint - FST-7 routine by RobCol77 is a 6 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. 0 min
10 exercises
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Low Wide Bar Cable Row
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Tue
Shoulders + Biceps
Est. 0 min
10 exercises
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Dumbbell Incline Front Raise
4 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Thu
Chest + Calves
Est. 0 min
12 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Dumbbell Around the World
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 10 Reps
Smith Machine Bench Press
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Calf Press
4 Sets x 15 Reps
Machine Bench Press
4 Sets x 10 Reps
Fri
Biceps + Triceps
Est. 0 min
9 exercises
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Machine Seated Tricep Dip
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Any
12 Days of Xmas
Est. 0 min
12 exercises
Burbee to Pull Up
1 Set
Push-Up
1 Set x 1 Rep
Burpee
1 Set x 1 Rep
Dumbbell Arnold Press
1 Set x 1 Rep
Hanging Knee Raise
1 Set x 1 Rep
Kettlebell Renegade Row
1 Set x 1 Rep
Sit-Up
1 Set x 1 Rep
Dumbbell Walking Lunge
1 Set x 1 Rep
Chin-Up (Close Grip)
1 Set x 1 Rep
Mountain Climber
1 Set x 1 Rep
Star Jump
1 Set x 1 Rep
Weighted Tricep Dip
1 Set x 1 Rep
Any
Legs
Est. 0 min
7 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
