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FST-7
Bulking
Intermediate
Machine strength
Plan Details
The FST-7 routine by JefferyBigger is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Back and Calves
Est. 62 min
8 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Seated Row
7 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Tue
Chest and Triceps
Est. 62 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
7 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 10 Reps
Wed
Shoulders and Biceps
Est. 64 min
7 exercises
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
7 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Bicep Curl
7 Sets x 10 Reps
Thu
Legs
Est. 67 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
7 Sets x 10 Reps
Machine Leg Curl (Prone)
7 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 10 Reps
Bridge
3 Sets
Fri
Biceps, Triceps, and Calves
Est. 73 min
8 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Bicep Curl
7 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
7 Sets x 10 Reps
